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Author Topic: Squats vs. Lunges  (Read 1330 times)
michaelzwarszawy
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« on: October 28, 2009, 03:17:34 PM »

what advantages do squats have vs. lunges?  leg press with pads on top of shoulders put a lot of pressure on the lower back (from my experience), what about seated leg press?  are squats really "essential" to build legs, would lunges be enough?  how about squats on this? http://us.commercial.lifefitness.com/content.cfm/squatlunge
« Last Edit: October 28, 2009, 03:21:29 PM by michaelzwarszawy » Logged

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« Reply #1 on: October 28, 2009, 04:44:24 PM »

squats and lunges do essentially the same. if you take a good look at it, lunges are almost one legged squats, and you also need to have the same precausions doing both. straight back, not bending the knee much further than 90º...
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« Reply #2 on: October 29, 2009, 05:21:42 AM »

It's not that squats are essential to build legs, they work so many more muscles than that, especially if you do real barbell squats. We're talking the whole leg, erector spinae, your abs (whole core). Even in some parts your traps and arms get some of the load. It's not the end of the world if you don't do them, but they're an amazing exercise which is why everyone keeps hyping them. It's not just here either, other forums I post on have people raving about BB squats daily.
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« Reply #3 on: October 29, 2009, 05:22:58 AM »

what about squats done on that machine i put a picture of above.  would that be any different than normal olympic bar squats?
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« Reply #4 on: October 29, 2009, 05:26:55 AM »

its not safe it would mess up your knees
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« Reply #5 on: October 29, 2009, 05:30:40 AM »

its not safe it would mess up your knees

What's not safe exactly? The machine or the exercises in general?

Mike- I didn't look at the picture when I first responded but since you mention it, I'm not sure what I would do with that. With machines, for me it always seem some of the load is taken away to make for better form and less risk of injury. Using a barbell would engage important stabilizer muscles for sure, over this. I can't speak to whether or not you'll get as good of a workout from it, maybe it's better, idk. What I do know is I get more enjoyment from squatting with a bar than doing any kind of leg press or even the hack squat machine at the gym.
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    « Reply #6 on: October 29, 2009, 06:39:11 AM »

    http://scoobysworkshop.com/simplemachinesforum/bulking-up-and-gaining-muscle/full-squats-vs-partial-squats/
    Covers machine squatting and squatting advantages in general.
    Leg pressing is somewhat advantageous if you have a very tall trainee, who'd have difficulties bending during the squats. At your height/constitution, I think squats would be perfect for you.
    And no, lunges are not one-legged squats, nor are similar. Lunge is a motorically complex movement because of the stepping phase it consists of, something you don't find in squatting. As I said earlier, do both of them, and dump the machine work. Your legs will thank you. Wink
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    « Reply #7 on: October 29, 2009, 11:50:01 AM »

    I don't think it would be ESSENTIAL, but it is def. one of the best and most common ways to workout quads if anything though, i would not use that machine since it is pretty similar to a normal squat. However, my friend, try  doing squats using a SMITH MACHINE with a slight degree rotation, you kinda lean back on the bar and go up and down, and it is great since you can do that without a spotter.
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    « Reply #8 on: October 29, 2009, 11:54:46 AM »


    Mike- I didn't look at the picture when I first responded but since you mention it, I'm not sure what I would do with that. With machines, for me it always seem some of the load is taken away to make for better form and less risk of injury.

    It's called mechanical advantage, using pivots, levers etc in order to "gain" strength
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    « Reply #9 on: October 29, 2009, 12:04:30 PM »


    Mike- I didn't look at the picture when I first responded but since you mention it, I'm not sure what I would do with that. With machines, for me it always seem some of the load is taken away to make for better form and less risk of injury.

    It's called mechanical advantage, using pivots, levers etc in order to "gain" strength

    Yep that's pretty much what I meant.
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    « Reply #10 on: October 29, 2009, 12:09:55 PM »

    Mike, if I can toss in my one cent on this one...  Back in Feb 01, I hit a new peak on my BB Squats - 405 for 6 reps.  I was rather proud of that.  I was doing a strong man comp here in Germany.  A week later, I had a really bad accident and it nearly destroyed my left leg.  I wasn't able to work my legs for over a year and they atrophied horribly.  I could only work my upper body and even that was tough.  

    Once I got a thumbs up from my Dr, who was a weightlifting German orthopedist, by the way, he and I discussed exercises.  Kind of weird working out with a surgeon, but it was a good experience.  My left upper leg was 2.5 cms narrower than my right.  My hamstring was completely gone.  There was no more nice curve in the muscle.  I could barely do one legged lying curl with 5lbs!.  Pathetic.  My Dr / Trainer suggested lunges and over a long time, my hamstring came back.  Not 100%, but enough.  Nothing else worked my hams like those lunges.

    Today, I'm up to 360lbs at 10 reps on my squats and can do 65lbs curls for reps with no problems at all.  I've got pretty good definition in my hams again.  Personally, Brother, I owe it to the lunge.

    Sorry that was a lot, but I thought it supported the lunge thing.

    Oh, before I forget, while I enjoy anything Hammer Strength makes, that looks more like a shoulder shrug machine than something for lunges!   Smiley

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    « Reply #11 on: October 29, 2009, 02:47:18 PM »

    yes^^ my hamstrings are still dead from legs two days ago,i can barely even sit.
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    « Reply #12 on: October 29, 2009, 04:14:27 PM »

    Me personally,I prefer squats, but I don´t use weights, only highreps( 2x500) then finish up with 10min of delayed squat(hockeyposition?),deep squats are supplemental exercises, and usually do about 4-500(i do them slow and delayed) in total.Ofc I have other exercises for legs too.
    To me all that"you need heavy weights and low reps to get big legs"is pure nonsense. then again I have done this for many years.
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    « Reply #13 on: October 29, 2009, 04:38:48 PM »

    Personally I would never ever even consider doing squats without 2 spotters or 1 spotter and a squat rack.
    Obvious reason being: it is way too dangerous to squat heavy alone.
    Since squat is a compound exercise and so many muscles are involved I see absolutely no point in doing squats with "light weight" so either I have enough spotters or I won't do them at all.
    Instead I just work my legs and lower back in separate workouts.
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    « Reply #14 on: October 29, 2009, 05:26:06 PM »

    Quote
    Since squat is a compound exercise and so many muscles are involved I see absolutely no point in doing squats with "light weight"

    I disaggree completely, I have NEVER used squats with weight, and have had great results. I do purely classic martial arts training on my legs.
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