Quite some time back I did an article called Dumb Shit Fitness Professionals Say (DSFPS) where I looked at a bit of a grab bag of dumb shit fitness professionals say. Well it’s time for #2 in the series but I want to keep it more targeted to one topic: squats. Specifically I want to start with the idea that you must squat along with other dumb shit fitness professionals say bout the topic. Welcome to DSFPS #2: Squat Edition
For literally decades, the idea that the hormonal response to squats is important for overall growth has been around. It came up again recently in my Facebook group and I wanted to address (and ultimately dismiss it) yet again. First, Consider the following two statements:
- You have to squat (or more generally train lower body) to get big.
- What’s up with all those guys in the gym with big upper bodies and no legs?
I’ve seen the same person make both statements without realizing that they inherently contradict one another. If you need to train legs to get big overall, you can’t have guys with big upper bodies who don’t train legs. It’s not difficult to see why this is wrong. And yet many continue to repeat both statements.
Squats vs. Leg Press for Big Legs
Years ago I wrote an article arguing that, for some people, the leg press will be a superior exercise choice in terms of building legs than the squat. … Keep Reading
Since I am American, I believe in kicking a man when he’s down. It’s just efficiency: he’s right by your foot. So it’s time to kick Bret Contreras a bit more and revisit the issue of hip thrusts vs squats in terms of which is superior for glute growth (and no I am NOT bringing up the other stuff since I care only about the science).
Now you might be wondering what “new” information there is to examine in the last week and a half or so. Actually it’s not new in a literal sense. In fact, it’s “old” even if it will be “new” to the majority of people. This gibberish will make sense in a second.
Old “New” Information Hip Thrust vs Squats
The Glute Guy, Bret Contreras has built an entire training industry based on his claim that the hip thrust is a superior glute exercise to the squat. As a singular quote he wrote
Ronnie [Coleman]’s glutes would have been even bigger from hip thrusts. Andy Bolton could get stronger at his deadlift lockout if he did hip thrusts. And Usain Bolt could get even faster if he performed hip thrusts. They are that good!
Hahahahahahaha. You just can’t make that shit up.
From memory, very early on he also claimed that the back squat was poor for building the glutes, a fact that can be disproven by looking at a side view picture of any Olympic lifter. The whole thing is laughable.
Which isn’t to say the hip thrust isn’t a good exercise. It takes the upper body out of the movement which can be a huge benefit for women and it can be worked hard with little issues with form breaking. … Keep Reading
Even so often in my Facebook group, the topic of supercompensation of training comes up in one context or another. And I invariably dump on the idea, pointing out that it is neither an accurate or correct model of the training process. Now I want to explain in detail why I believe that. Along with supercompensation, I also want to look at the fitness-fatigue model of training and General Adaptation Syndrome.
A Note about This Article
As I mentioned in the video, a great deal of the ideas I will discuss come from a paper titled The Basics of Training for Muscle Size and Strength: A Brief Review on the Theory. by Buckner et. al. I’d point out two things about this paper.
First, one of the authors (Jeremy Loenneke) puts out work from a lab that seems to have a bit of a HIT bias. I’m not trying to dismiss the paper so much as put some perspective on the author’s direction. … Keep Reading