Poll: Parallel Squats Vs. Ass-to-grass

Parallel Squats versus Ass-to-grass squats

Page 1 of 2 12 Last
  1. Registered User
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,239
    Answers
    0

    Parallel Squats versus Ass-to-grass squats


    Which do you prefer and why?
    -Scientific Reasoning for preference
    -Injury related reasoning
    -Muscle growth

    I personally have always done parallel simply because thats how i was brought up, are their any benefits to going over to ATG version?
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html

  2. Registered User
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Answers
    0


    I'm also interested in this topic. BTW I will PM you when I start the osteo sport, if you are still interested.
  3. Banned
    james1's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2007
    Posts
    601
    Answers
    0


    ATG squats are great, but being a track runner, the ATG squats tear apart my knees. IMO I get almost the same workout from ATG squats and parallel squats, only difference is the ATG squats work my hamstrings a whole lot more then parallel's. So from my experience, the ATG would have slight advantage due to extra hamstring stress
    •   
       

  4. Registered User
    TexasLifter89's Avatar
    Stats
    5'8"  190 lbs.
    Join Date
    Feb 2008
    Posts
    8,239
    Answers
    0


    Yeah I generally do Parallel and don't feel much in my hamstrings, therefore i always do some hamstring workouts in quad day. Always learning, hearing, and willing to try something new!
    - Join Me: Tex89 M-Sten RX Log... Dicing that iron -
    http://anabolicminds.com/forum/cycle-info/222790-tex89s-msten-rx.html
  5. Banned
    james1's Avatar
    Stats
    5'11"   lbs.
    Join Date
    Aug 2007
    Posts
    601
    Answers
    0


    Maybe a little more depth is all you need lol. And for trying new things x2!
  6. Registered User
    RenegadeRows's Avatar
    Join Date
    Feb 2006
    Posts
    8,672
    Answers
    0


    ATG targets hamstrings as well as quads and glutes. That being said, I don't like to go too far down in fear that I'll lose my balance. Especially when I have more than 200 on my back. I voted parallel
  7. Registered User
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,353
    Answers
    0


    both for me, but ATG is by far my favorite. i do an ATG day, then another day to parallel, where i use more weight.

    if the bigger the muscle, the more test is released from your testes, which muscle releases the most? the quads, which are the longest, or the glutes, which have the most size?

    for that reason, i do both. ATG seems to tear me up more though.
  8. Registered User
    lategainer's Avatar
    Stats
    5'10"  265 lbs.
    Join Date
    Oct 2007
    Age
    45
    Posts
    31
    Answers
    0

    parallel


    I go parallel on squats only because of questionable knees - been thinking of wrapping them up and see if it helps.
  9. Registered User
    whiteonblackL's Avatar
    Stats
    5'8"  192 lbs.
    Join Date
    Oct 2008
    Posts
    45
    Answers
    0


    ive always done ATG... parallel just doesnt feel like it does anything for me, ive had 3 knee surgerys and it doesnt hurt me one bit..... (knock on wood)
  10. The BPS Rep
    Board Sponsor
    Resolve's Avatar
    Stats
    6'4"  280 lbs.
    Join Date
    Apr 2008
    Posts
    8,066
    Answers
    0


    Quote Originally Posted by whiteonblackL View Post
    ive always done ATG... parallel just doesnt feel like it does anything for me, ive had 3 knee surgerys and it doesnt hurt me one bit..... (knock on wood)
    ATG for the same reason - parallel just doesn't do nearly as much for me. Hitting rock bottom has really helped with total leg development, whereas parallel seems to make squats much more of a "quads only" movement. I mean, I'll walk away from ATG squats and everything is sore - even my calves. Also have found that they really have made progress with my vastis medialis.
    Bulk Performance Solutions
    --No Proprietary Blends, All Performance--

    ***NOW @ NP***
  11. Registered User
    whiteonblackL's Avatar
    Stats
    5'8"  192 lbs.
    Join Date
    Oct 2008
    Posts
    45
    Answers
    0


    Quote Originally Posted by Resolve View Post
    ATG for the same reason - parallel just doesn't do nearly as much for me. Hitting rock bottom has really helped with total leg development, whereas parallel seems to make squats much more of a "quads only" movement. I mean, I'll walk away from ATG squats and everything is sore - even my calves. Also have found that they really have made progress with my vastis medialis.
    haha ya i know what you mean, i did ATG yesterday and my calves are still feeling it i love it
  12. Registered User
    rxp1997's Avatar
    Stats
    5'9"  230 lbs.
    Join Date
    Oct 2006
    Age
    47
    Posts
    674
    Answers
    0


    Quote Originally Posted by suncloud View Post
    both for me, but ATG is by far my favorite. i do an ATG day, then another day to parallel, where i use more weight.

    if the bigger the muscle, the more test is released from your testes, which muscle releases the most? the quads, which are the longest, or the glutes, which have the most size?

    for that reason, i do both. ATG seems to tear me up more though.
    According to "Practical Programming for Strength Training", exercise does not lead to an increase in test production; the higher the intensity relative to 1RM, the greater the decrease in circulating testosterone. You might have been thinking of growth hormone, that definitely increases, particularly from compound/multi-joint execises.

    As to ATG vs Parallel, i do either above, below or at parallel. I use other exercises to tax the hamstrings in the way ATG does.
  13. Registered User
    suncloud's Avatar
    Stats
    5'9"  201 lbs.
    Join Date
    Jan 2008
    Age
    37
    Posts
    6,353
    Answers
    0


    Quote Originally Posted by rxp1997 View Post
    According to "Practical Programming for Strength Training", exercise does not lead to an increase in test production; the higher the intensity relative to 1RM, the greater the decrease in circulating testosterone. You might have been thinking of growth hormone, that definitely increases, particularly from compound/multi-joint execises.

    As to ATG vs Parallel, i do either above, below or at parallel. I use other exercises to tax the hamstrings in the way ATG does.
    squats, deads, and bench all release huge amounts of testosterone. the problem is all the literature doesn't suggest if its the glutes or the quads, or a combination of, that is responsible for this testosterone release. most likely a combination of, but how much degree glutes or quads release on their own, is entirely up to speculation - there's no articles for this anywhere, from what i've seen (or lack thereof).

    growth hormone is released from a combination of compound moves and limited breaks - i.e. supersets, trisets, etc. growth hormone also thrives with limited/no carbs.

    trust me on this.
  14. Registered User
    KLaw666's Avatar
    Stats
    5'10"  175 lbs.
    Join Date
    May 2008
    Posts
    151
    Answers
    0


    id rather use lighter weight and go deep personally. . . . the funny thing is that the majority of ppl i see in the gym hardly even make it to 45 degrees let alone parallel. people who throw on a sh1t ton of plates and then go down 2 inches and call it a squat p1ss me off
  15. Registered User
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,279
    Answers
    0


    Parallel gets it good for me, will depend on the width of your stance though.

    I notice that if I attempt to really go ATG with a wider stance that there is no way to prevent my lumbar spine from rounding. It's an anatomical sad-face causer.
  16. Registered User
    Kristofer68SS's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    May 2006
    Age
    41
    Posts
    5,599
    Answers
    0


    ATG..

    for me it means more function of actual strength.........

    Example- Like the ego(leg) press, guys put on 12-14 plates, get everybody in the gym looking. Or anybody that doesnt know better. Then scream doing it. lol

    But, the same guy cant ATG 225.........

    I guess its impressive. Dont know. I dont do that lift. I find that it rounds the back.

    In the real world, squats and deads are a function of real strength.......At least IMO.

    To each his own.......

    Parallet or ATG......... If your doing squats, kudos.
  17. Registered User
    ozarkaBRAND's Avatar
    Stats
    5'9"  175 lbs.
    Join Date
    May 2007
    Posts
    4,279
    Answers
    0


    Quote Originally Posted by Kristofer68SS View Post
    ATG..

    for me it means more function of actual strength.........

    Example- Like the ego(leg) press, guys put on 12-14 plates, get everybody in the gym looking. Or anybody that doesnt know better. Then scream doing it. lol

    But, the same guy cant ATG 225.........

    I guess its impressive. Dont know. I dont do that lift. I find that it rounds the back.

    In the real world, squats and deads are a function of real strength.......At leaset IMO.

    To each his own.......

    Parallet or ATG......... If your doing squats, kudos.
    I feel you on the leg press. I have lots of back issues with that exercise especially.
  18. Gold Member
    wrkn4bigrmusles's Avatar
    Stats
    5'11"  206 lbs.
    Join Date
    Jan 2006
    Age
    35
    Posts
    708
    Answers
    0


    I can never tell if I'm parallel so I just bottom out, so I just ensure the safety bars are set the right height to catch the bar if i drop out
  19. Registered User
    bolt10's Avatar
    Join Date
    Jun 2007
    Posts
    8,371
    Answers
    0


    ATG here i personally think you are doing yourself a disservice to do only Parallel and cutting yourself short of full benefits

    with that said nothing is ever absolute..i have a friend 6ft5 and i continually work on his flexibility to get real low but its hard for him..so i get him to go as low as possible(hes also had surgery to repair a torn ACL but that doesn't seem to bother him)
    PES Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com
  20. Registered User
    VolcomX311's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Oct 2007
    Posts
    16,356
    Answers
    0


    Subjective to knee function and leg extremities. I like beyond parallel, but I'm not a purest on @$$ to grass. Some people have such long legs that an @$$ to grass position places their torso too far tiled forward, and they have to overcome a good-mornings exercises while attempting to squat. If you have shorter legs and can maintain a straight torso, then @$$ to grass; greater range of motion, activates other muscles such as glutes and hips in a deeper fashion, the further down you travel, the greater force is required to reverse that negative momentum, which has enormous implications on muscle force, requires greater core contraction the further down you go, as it requires greater stability and balance....etc., I could go on. However, as mentioned before, I'm no purest. I think there are plenty of situations where parallel will suffice, much has to do with knee conditions, lumbar conditions and again, leg and torso extremities. When an @$$ to grass turns into a good-mornings/squat, then I'm for parallel. If you can go @$$ to grass without a diminished performance due to awkward body positioning, then @$$ to grass holds many more benefits then parallel.
    NSCA - CSCS
  21. Registered User
    codymichaud's Avatar
    Stats
    5'10"  198 lbs.
    Join Date
    Nov 2008
    Age
    29
    Posts
    26
    Answers
    0


    ATG for more ham/glute work
  22. Registered User
    ShiftyCapone's Avatar
    Join Date
    Dec 2007
    Posts
    475
    Answers
    0


    I voted parallel because I have a hard time keeping anything even remotely resembling "good posture" when going ATG.

    Plus, I do weighted lunges and leg curls to work my glutes and hammys...
  23. Registered User
    boogerboy's Avatar
    Join Date
    Oct 2008
    Posts
    118
    Answers
    0


    I do both, but when I go ATG i def lighten up a bit. ATG also benefits the "teardrop" shape: the vastus medialis.

    I always see people that go light and still barely go lower than 45 degrees and the guys loadin the leg press and barely go down 3-4 inches . . . what a waste! STFU and squat
  24. Registered User
    Emerge's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Feb 2008
    Posts
    1,483
    Answers
    0


    I just started ATG. Coming from a medial miniscus tear. And, I can honestly say that my knee has felt MUCH better after doing these ATG squats.
  25. Registered User
    drivehard's Avatar
    Stats
    5'9"  199 lbs.
    Join Date
    Dec 2006
    Age
    35
    Posts
    427
    Answers
    0


    just past parallel only - after two knee reconstructions, they can't take ATG. I do deads and hammy curls to make up for it.
  26. Registered User
    Kristofer68SS's Avatar
    Stats
    5'10"  180 lbs.
    Join Date
    May 2006
    Age
    41
    Posts
    5,599
    Answers
    0


    Quote Originally Posted by Emerge View Post
    I just started ATG. Coming from a medial miniscus tear. And, I can honestly say that my knee has felt MUCH better after doing these ATG squats.

    My knees have gotten better since doing squats.

    They may get sore, well my whole leg gets doms, but overall function and mobility is ALOT better for me.
  27. Registered User
    LoPips20's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Feb 2008
    Age
    26
    Posts
    79
    Answers
    0


    regarding people who said they don't feel much in their hamstrings during squating. This could be from the distance between your feet as well. I always seem to find the more narrower my feet are to eachother, the more they work my quads, while the further they are, the more the squats work my ass and hammys.
  28. Registered User
    surive123's Avatar
    Join Date
    Mar 2007
    Posts
    88
    Answers
    0


    I used to go ATG all the time. Ever since switching to par, I have been having knee issues
  29. Registered User
    LoPips20's Avatar
    Stats
    6'1"  222 lbs.
    Join Date
    Feb 2008
    Age
    26
    Posts
    79
    Answers
    0


    I did ATG squats today for the first time in a long time. Different parts of my legs are sore than normal, seemed significantly harder. Also, knee's were alil sore.
  30. Registered User
    CHAPS's Avatar
    Join Date
    Dec 2005
    Age
    28
    Posts
    4,382
    Answers
    0


    I do atg for front and back squats, not everyone is built to go atg, you can actually see the spine flex on someone who goes to deep for their body type. I like atg because i like the longer range of motion and the extra glute/hamstring activation. I recently bought some olympic weightlifting shoes and hitting atg feels super natural pm me if anyone wants info on the shoes.

    If your having problems with your squat depth first look at your ankles, ankle mobility is a big reason why you see alot of shallow squaters, also stretching your hip flexors helps.
  31. Board Sponsor
    Board Sponsor
    Aggravated's Avatar
    Join Date
    Sep 2007
    Posts
    2,746
    Answers
    0


    I like the idea of saving my knees. I do parallel squats, because of this.
  32. Registered User
    CRcatcher06's Avatar
    Stats
    5'11"  195 lbs.
    Join Date
    Jan 2009
    Age
    24
    Posts
    32
    Answers
    0


    I always do parallel. Thats the way i have always been taught. Also i am a catcher so i try to take it as easy on my knees as possible and i have found that going any lower seems to strain the knees a little more than i want. So i always try to pair an RDL or another hamstring lift with my squats.
  33. Registered User
    slanno's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Oct 2008
    Posts
    85
    Answers
    0


    ATG squats put less strain on your knees, and it works your hams more thus adding more support to your acl's once your hams get strengthened.
  34. Registered User
    fritzer's Avatar
    Join Date
    Apr 2006
    Posts
    879
    Answers
    0


    2 inches below parallel or it didn't even happen
  35. Registered User
    John Smeton's Avatar
    Stats
    6'2"  225 lbs.
    Join Date
    Sep 2004
    Age
    33
    Posts
    10,017
    Answers
    0


    I go atg. Ive been doing it for four years or so. Many guys when they go parallel they stack on so much heavy weight(I used to do this) and skimp a lil bit on parrell and go higher and skimp some more. no doubt you blow you upper legs this way; however there's a study on mindandmuscle (in an article, been a long time since i even been on that site)I believe that said going parallel or above is worst for the knees than atg. Now I have in the past used half squats to put on a couple inches on my upper leg, which does work. as far as squatting though I do atg because so many guys once they start going moving up in weight on the squat go higher and higher in till there basically doing a half squat. IF you think you need to go lower you do.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  36. Banned
    OzzY SluGGa's Avatar
    Join Date
    Dec 2008
    Posts
    684
    Answers
    0


    My legs are my body part that grows easiest so I def dont mess with ATG. Why risk injury, and added knee pressure when you can get the results from Parallel? but hey, every ones bod is diff i guess...
  37. Registered User
    Pikaberdot's Avatar
    Join Date
    Oct 2006
    Posts
    35
    Answers
    0


    I don't think that going to a certain depth is what has any sort of impact on your knees. What does have an impact is where your weight is distributed on your feet. You don't want your feet too close together, or too far apart.

    I go as low as I can while making sure my HEELS stay planted. As soon as the weight shifts to your toes, that's where the stress on your knee occurs. That said I go just below parallel, but not ATG, because my heels start to come off the ground.

    Also make sure you "Stand Proud" throughout your squat motion: Chest Up, Ass Out. Looking straight ahead, NOT up in the sky, or down at your feet.
  38. Banned
    OzzY SluGGa's Avatar
    Join Date
    Dec 2008
    Posts
    684
    Answers
    0


    Quote Originally Posted by Kristofer68SS View Post
    ATG..

    for me it means more function of actual strength.........

    Example- Like the ego(leg) press, guys put on 12-14 plates, get everybody in the gym looking. Or anybody that doesnt know better. Then scream doing it. lol

    But, the same guy cant ATG 225.........

    I guess its impressive. Dont know. I dont do that lift. I find that it rounds the back.

    In the real world, squats and deads are a function of real strength.......At least IMO.



    To each his own.......

    Parallet or ATG......... If your doing squats, kudos.
    Amen, to everything in that post
  39. Registered User
    raginfcktard's Avatar
    Stats
    5'10"  200 lbs.
    Join Date
    May 2008
    Posts
    978
    Answers
    0


    atg...used to do parallel and was getting knee pain at max weights, sometimes down into my shins.

    i finally swtiched when i read a quote from whom i can't remember and went something like "half a rep means half the development", i lowered the weight and focused on full range reps. have had more development this year than throughout my lifting history especially in the glutes and tie'ins!
  40. Registered User
    iDShaDoW's Avatar
    Stats
    5'9"  145 lbs.
    Join Date
    Apr 2006
    Posts
    181
    Answers
    0


    Sorry to bring up an old thread but I was trying to find something out and couldn't get any results through the search feature.

    I've been doing squats to parallel and then found out about ATG squats and I have noticed that my hams don't really get too sore from parallel.

    Gonna lighten up the weights next leg day and try ATGs but I've noticed that if I just do a body-weight squat, once I go down to a certain depth my ass/hips seem to kind of roll inward and I can't see that being a good thing when I'm doing it with more weight.

    Any tips on how to avoid that? Also, should I widen my stance past shoulder-width? Keep feet pointing straight ahead or slightly outwards?
  •   

      
     

Similar Forum Threads

  1. Squats vs. Hack Squats
    By gunzblazin1x in forum Exercise Science
    Replies: 35
    Last Post: 04-12-2012, 04:44 PM
  2. Barbell hack squats vs. machine hack squats
    By islandmagic in forum Training Forum
    Replies: 1
    Last Post: 12-28-2009, 09:10 AM
  3. Squats - all the way down!
    By paradigmer in forum Exercise Science
    Replies: 33
    Last Post: 04-15-2009, 05:15 AM
  4. Squats
    By jjohn in forum Exercise Science
    Replies: 11
    Last Post: 03-12-2007, 12:38 AM
  5. Help w/ Squats!
    By Trench in forum Exercise Science
    Replies: 6
    Last Post: 06-25-2006, 09:50 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in