Why do so many Westside templates have box squatting or board pressing as a ME exercise? It makes more sense to me to have a full squat or full bench be performed on a ME day. What is the reasoning behind it all? And, for that matter, if my weak points are all the bottom of the lift, why should I train the top? I'm already scores more powerful at the top than at the bottom. Are partials important for the reasons mentioned here, Testosterone Nation - The Powerful Partials Program, or is there more to it?
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The choice of ME exercises: Why Box Squat?
- Thread starter LeiYunFat
- Start date
Hahahaha, indeed.
T-nation is a great collection spot for images of some of the hottest women I've ever seen.
I gotta admit though, this thread showed me how much the "how do I even out my 13 in arms, should I cut (at 5'6" 135 lbs)?" crowd has taken over...
I mean just look at how this title stands out from everything else. LOL
T-nation is a great collection spot for images of some of the hottest women I've ever seen.
I gotta admit though, this thread showed me how much the "how do I even out my 13 in arms, should I cut (at 5'6" 135 lbs)?" crowd has taken over...
I mean just look at how this title stands out from everything else. LOL
ill help you once i finish jerking off to that pic..
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there we are.
Im no expert, but box squats are kind of special. You sit down on the box, and when you get up, you really build starting strenght. And your glutes have to fire like crazy to get you off the box and if your weak at the bottom of the squat, its most likley glute weakness.
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...
...
there we are.
Im no expert, but box squats are kind of special. You sit down on the box, and when you get up, you really build starting strenght. And your glutes have to fire like crazy to get you off the box and if your weak at the bottom of the squat, its most likley glute weakness.
i dident say to get a lower box, what i said applies for the regular box squat at parallell.
Im saying even though its parallell, getting off the box reguires some serious glute strenght.
But its been along time since i read up on box squats. But doesnt westside say why box squats are so good?
but if you dont want to use them, im sure you could just do a full squat..
Im saying even though its parallell, getting off the box reguires some serious glute strenght.
But its been along time since i read up on box squats. But doesnt westside say why box squats are so good?
but if you dont want to use them, im sure you could just do a full squat..
I wanna just find out why they use partials on an max effort day as opposed to a dynamic day...Also, why do the full exercise on dynamic day and not max day? I believe the boxes they use simulate a competition lift-- it certainly looks like equal depth in the pictures. I don't know if I should use a low box for mine or just no box at all...
They go into detail...but not that much detail. I guess they assume you do all lifts like a powerlifter. I want to understand it so I know how to apply it to my goals...I don't want to just do it just to do it. What happens if I box squat for 4 months and try to go ATG with all that new weight?
Do you have a link to the template youre using somewhere?
I know of a few people that do box squats first on an ME day, and then the secondary lifts involve other variations.
Same thing with board presses and lockouts, doing heavy singles and doubles locked out and then going onto regular bench. In terms of the lockouts (and heavier board presses) it may have to do with the supramaximal hold...? (I'll find it on t-nation, probably was a waterbury article a while back)...or just preparing your CNS for the lifts. The supramaximal hold though, is more relevant to doing 110-115% of your 1 RM and simply holding it to shock your CNS and make it accustomed to heavier weight.
On another note, for box squats (if I don't use a box), I use a pile of weights. Bumper plates work better because theyre wider. Depending on how deep and wide you go, it does fire more muscle fibers in your glutes and hams, so your stance has a lot to do with it as well.
I know of a few people that do box squats first on an ME day, and then the secondary lifts involve other variations.
Same thing with board presses and lockouts, doing heavy singles and doubles locked out and then going onto regular bench. In terms of the lockouts (and heavier board presses) it may have to do with the supramaximal hold...? (I'll find it on t-nation, probably was a waterbury article a while back)...or just preparing your CNS for the lifts. The supramaximal hold though, is more relevant to doing 110-115% of your 1 RM and simply holding it to shock your CNS and make it accustomed to heavier weight.
On another note, for box squats (if I don't use a box), I use a pile of weights. Bumper plates work better because theyre wider. Depending on how deep and wide you go, it does fire more muscle fibers in your glutes and hams, so your stance has a lot to do with it as well.
I'm kind of referring to here:
Testosterone Nation - The Periodization Bible - Part II
And other various Westside templates I've seen. There's not a specific program I'm looking at, just all this in general, I guess.
Testosterone Nation - The Periodization Bible - Part II
The best max effort exercises for the squat and deadlift are good mornings, low box squats and deadlifts themselves. The good morning is probably the best overall exercise for strength development and should be utilized 70% of all max effort days. There are several different types of good mornings that can be performed. Good mornings using a variety of different bars such as the safety squat bar, buffalo bar, and cambered bar are classics at Westside Barbell.
And other various Westside templates I've seen. There's not a specific program I'm looking at, just all this in general, I guess.
Here are some definite answers to your questions.
1. box squat does not = partial movement. you can squat off of a box of any height.
2. with powerlifting, because of the shirt very few lifters get stuck on the bottom, so lockout power becomes increasingly important.
3. Dynamic day on the bench press uses the full lift because you are training explosive power and focusing on changing direction at the bottom as fast as possible. Board presses usually involve a slight pause.
4. The number of boards and height of the box is often chosen to train the sticking points. Even with no shirt I never get stuck on my chest. Some people are like that.
5. recovery is faster with the box squat as well as the board press. That way lifters can train at a higher volume.
6. There is no specific Westside program. It is the conjugated training system. A training system will use the same basic rules but the workouts themselves will be different for almost every person. It took me about 6 months of training, asking questions, and getting help before I truly understood the Westside program. I was lucky, I lived in Columbus and knew some of the lifters. Without them I may never have understood well enough.
On personal experience I never do a squat without a box, I feel that the box squat is safer and keeps form stricter. I have also had far better results using the box than not using a box. Even when it came to competitive Olympic style lifting and strongest man.
Of course all of this assumes that strength is the goal. If you are a bodybuilder the rules are different.
These are basic answers. There is always more.
1. box squat does not = partial movement. you can squat off of a box of any height.
2. with powerlifting, because of the shirt very few lifters get stuck on the bottom, so lockout power becomes increasingly important.
3. Dynamic day on the bench press uses the full lift because you are training explosive power and focusing on changing direction at the bottom as fast as possible. Board presses usually involve a slight pause.
4. The number of boards and height of the box is often chosen to train the sticking points. Even with no shirt I never get stuck on my chest. Some people are like that.
5. recovery is faster with the box squat as well as the board press. That way lifters can train at a higher volume.
6. There is no specific Westside program. It is the conjugated training system. A training system will use the same basic rules but the workouts themselves will be different for almost every person. It took me about 6 months of training, asking questions, and getting help before I truly understood the Westside program. I was lucky, I lived in Columbus and knew some of the lifters. Without them I may never have understood well enough.
On personal experience I never do a squat without a box, I feel that the box squat is safer and keeps form stricter. I have also had far better results using the box than not using a box. Even when it came to competitive Olympic style lifting and strongest man.
Of course all of this assumes that strength is the goal. If you are a bodybuilder the rules are different.
These are basic answers. There is always more.
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