So which one is a meme and which one is true

So which one is a meme and which one is true
>>Knees bent past feet will fuck them up
>>Back must not be vertical but instead at about a 75 to 60 degree angle (best way I can explain this one)
>>ATG
>>High weight low reps ( 5-8)
>>Place pl8 and place heels on them
I just started Ss recently and want to make sure form is perfect.
Also fitness myth meme thread

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Ss uses low bar. You've got a whole other bit of learning now.

Good form is in the SS book. Get the book at Amazon or a torrent site.

SS is the meme

>Knees bent past feet will fuck them up
over time, yes
>Back must not be vertical but instead at about a 75 to 60 degree angle (best way I can explain this one)
different versions require different angles. you will be close to vertical with the front squat. the important thing is that the squat is comfortable and no unnecessary strain is placed on the lower back. push through your legs, don't lift with your back
>>ATG
generally a good idea. depending on the style it may be harder to achieve
>High weight low reps ( 5-8)
dependent upon your goals
>Place pl8 and place heels on them
depends on your natural leverage. I wear weightlifting shoes because it feels much more comfortable/natural with my heel elevated an inch or two. some people like squatting barefooted or with a flat sole. different strokes for different folks

Thank you for the help, just checked out a video on tje differences between Low Bar and High Bar, Ill torrent the book tommorow and see what lifting shoes I should get

I can't ATG
Weight doesn't matter. My legs just don't bend that way if I want to maintain proper form.
I go slightly below parallel and I think as long as you're parallel or below you're good.

Knees shouldn't got past toes for sure.

>knees past feet will fuck you up
Oh look it's this meme again

Granted absolute beginners shouldn't for other reasons, but if you're doing them wrong then squats are bad for your knees no matter where they are relative to your toes

These are the types of motherfuckers who shouldn't be giving advice.
>Knees shouldn't go past toes for sure
Shut the fuck up. Maybe this is why you can't do ATG because you believe in this shitty broscience. If you're actually focusing on your knees going over your toes, then you are not squatting properly.

I can ATG without my knees going over my toes. Get better form nerd.

RIP this homo's knees. pray for his patellar tendons

If you can do that then you're fucking up your hip flexors fucking faggot. You should get better form faggot ass bitch.

K

ignore every comment thus far

just watch youtube.com/watch?v=bs_Ej32IYgo

Dyels or noobie squatters. Post lifts faggots.

If you are, you're doing a squat-morning or have the weirdest proportions ever.

For all the retards in this thread complaining about ATG squats, feel free to tell Klokov he's doing it wrong. OH NO HE'S GOING ATG AND HIS KNEES ARE PAST HIS TOES.

Rofl why do you think he wears those things on his knees dumbass? Because they're broken

To stabalize the joint AND give them a boost in how much they can lift.

Yes, stabilize their destroyed joint and boost their pitiful lift because of it. I feel bad for people who destroy their knees lifting.

Absolutely dumbasses.

nice troll bud

Fuck off and stop trying to destroy new lifter's knees.

>>Knees bent past feet will fuck them up
mixed research results on this. prolly OK.
>>Back must not be vertical but instead at about a 75 to 60 degree angle (best way I can explain this one)
yes, not vertical but angled. more angle for lowb.
>>ATG
not a meme
>>High weight low reps ( 5-8)
depends. for strength training usually you want 3-7, 8-12 for hypertrophy, 1-3 for power, and 12+ for endurance.
>>Place pl8 and place heels on them
kek

If you're doing squats as SS tells you to, ATG is basically impossible while maintaining a neutral spine. So that one is more or less a meme. The guys here who go on about ATG are 'olympic' style squatters butthurt that they can't break 120kg.

Knees over feet is also a meme - your knees will track /slightly/ in front of your toes in a properly deep squat, and it doesn't matter. This cue is from the high bar style where knees over feet is a sure fire sign your balance is off, and also a sure fire sign that the squat will end high. It isn't the knees going over the feet that fucks your knees over time, it's ENDING THE SQUAT ABOVE PARALLEL.

I squat ATG. I also rep out a 150kg working set. Just because you can't lift heavy going below parallel, doesn't mean everyone else is as weak as you are.

For the low reps thing:

Five reps per set is an effective compromise between volume and intensity for strength development. For pure hypertrophy, it's more complicated.

There's two types of hypertrophy - myofibil (an increase in the contractile protein in the muscle cell) and sarcoplasmic (an increase in the cytoplasmic volume of the muscle cell.)

All rep ranges stimulate both, but greater intensity skews towards myofibril because a more intense effort makes the body want to get stronger. Greater volume skews to sarcoplasmic, because a bigger sarcoplasm means more glycogen storage, which means an increased energy store for ongoing low intensity effort.

However, this is irrelevant to a novice because novices are so unadapted to any kind of resistance stress that heavy sets of 5 are going to cause both types of hypertrophy in more or less equal quantities anyway. When you finish SS you can specialise more to one or the other to achieve the effect you want in the long term.

Kek, you'd know if you actually lifted

Honestly I thought you'd pick on his shoes

> bragging about 150kg squats on an aboriginal cave painting forum
>calling other people weak