Full Squats

big texan · August 21st, 2007, 11:14 PM

I know squats by themselves are one of the keys to getting big (along with deads), but I recently read that performing full squats magnify those effects. Partcularly the 20-rep system--in which you pick a weight that you can squat for 10 reps or so and perform 20 reps with a short rest for deep breathing in between each rep--which seems to be favored by many for big overall gains in size and strength.

Now my knowledge as a personal trainer tells me that a full squat places excessive strain on the knee joints, but my experience as a dedicated lifter tells me that working with heavy weight and using FRM is the key to success.

Would some of the more experienced / older lifters give me their insightas to what they thing of this excercise and the 20-rep system?

**orientalkid** · August 22nd, 2007, 07:59 AM

personally i feel full squats place less pressure on my knee, although i always do front squat. And its definitely more draining than the normal squats. But i have not tried breathing squats (20 reps squats), but i do believe it takes blood and guts to do that. performing a normla 10 rep set is draining enuff for me at the moment. (Relatively new to free weight squat here)

**wildstang** · August 22nd, 2007, 11:18 AM

Quote:

Originally Posted by big texan

I know squats by themselves are one of the keys to getting big (along with deads), but I recently read that performing full squats magnify those effects. Partcularly the 20-rep system--in which you pick a weight that you can squat for 10 reps or so and perform 20 reps with a short rest for deep breathing in between each rep--which seems to be favored by many for big overall gains in size and strength.

Now my knowledge as a personal trainer tells me that a full squat places excessive strain on the knee joints, but my experience as a dedicated lifter tells me that working with heavy weight and using FRM is the key to success.

Would some of the more experienced / older lifters give me their insightas to what they thing of this excercise and the 20-rep system?

basically what your describing is "cluster training" wich can be adapted to strength or hypertrophy. that short rest in between reps allows your body to be able to restore central nervous system efficiancy. if you search out cluster training i have more info in it there.

as far as FRM goes it really depends on old injuries and such. yes if your youthfull in your teens or 20's it will be very beneficial, but when your my age 40+ with a few extra injuries one tends to opt for the less joint stressing types.

**Old_Fart2** · August 22nd, 2007, 02:01 PM

One of my old posts: Squatting Myths.

I'm 55 years old and still doing FRM squats; never had knee problems (or back problems).

**pliny_2001** · August 22nd, 2007, 02:46 PM

Not 100% sure what you mean by "full squats," but if your thighs aren't going below horizontal, whatever exercise you're doing can't be referred to as a squat.

And cluster training kicks ass. By which I mean "your ass." It's something I'll do periodically, though I haven't based a training program around it.

big texan · August 22nd, 2007, 03:31 PM

What I mean by full squats is pretty much ass to grass squats, whereas regular squats would be going to horizontal or a little beyond it. I am not by any means new to lifting, so don't patronize someone you dont know.

**Old_Fart2** · August 22nd, 2007, 04:25 PM

Here's another old thread with some discussion on "Breathing Squats": Squats

Painless had a good point: if you're doing 20 reps than you're not doing 10RM, you're doing 20RM no matter how many breaths you take.

**wildstang** · August 22nd, 2007, 11:19 PM

yea unfortunately i have a couple bad discs causing a fusion to be done and a bad knee, so im screwed there.....lol
but i still do them (FRM) just not at the weight i used to. i need to preserve what mobility i have left.

**painless2** · August 22nd, 2007, 11:41 PM

THis is back Old Fart? lol

**Old_Fart2** · August 23rd, 2007, 07:25 AM

Quote:

Originally Posted by painless2

THis is back Old Fart? lol

Just goes to show the timelessness of squatting....

**PowerHouse** · August 24th, 2007, 09:54 PM

20 Rep squats are NOTHING compared to a Smolov sqaut cycle. I have however added 20 rep squats back into my routine for strongman training. I use to do 20 rep squat a few years back and had no problems, although my form starts to suffer(not to bad) after about rep 13.

As long as your form is good and you listen to your body you'll be fine.