what is more effective in squats, heavier weight to half squat or less weight ATG?

UCSMiami

UCSMiami

Well-known member
I do 245lbs ATG and fellow I was sharing the squat rack with does half squats at 315lbs.

Which is more effective?
 
The ATG debate is a long-standing one. I've seen various articles and studies that list pros and cons of each, everything from hypertrophy to injury risk and strain on the knees. I read this article yesterday, actually, and it's a great piece. It reviews how to find the right squat depth for YOU and YOUR levers, and not anyone else's. There are so many variables that will determine what is proper depth for you. Now if you're talking about what counts for powerlifting meets, that will be determined by each PL federation. Some say you have to break parallel, some say just at parallel is good enough.

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Parallel is just fine for me. But I wouldn't consider that a Half squat. Why I consider a half squat shouldn't ever be done but it's done all the time lol
 
I think it depends on your goals, but I don't see a point in doing just one or the other. Both can be implemented in any program.

For example, maybe a powerlifter might want to do parallel on backsquats but ATG on other variations like front or paused squats. I think being able to squat ATG would help most lifters out with their competition style squats.
 
There is a difference between half squats and parallel. I personally split ATG and parallel because I feel much more ham and glute activation in ATG and more quad on parallel so I hit both. On my week that I am working to 20 reps @ 70%, I go ATG. On my heavy week that I stay my 95% range for low reps, I go to parallel.
 
Effective for what?

Carryover for sports, high squat
Mobility, atg
Squats, as defined by squat specialists, to parallel.
 
UCSMiami said:
I do 245lbs ATG and fellow I was sharing the squat rack with does half squats at 315lbs.

Which is more effective?
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I used to go "half squat" (go parallel). Although I could go heavier, I felt like I got 10x more effective workout when I would break parallel. I really think it depends on you, just test it out and see which one you like better
 
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