To Squat Or Not To Squat? Surprisingly, there’s still some controversy as to whether lifters should include this classic exercise in their workout routine. Yet, many experts continue to believe that they are the undisputed “king of exercises.” In this article, we will take a look at both the pros and cons, and decide which way to go. Are you ready? Let’s get started!

Pros

Squat advocates claim that there is no other exercise that increases total-body muscle mass as much as this single exercise (although you could make a case for deadlifts). Squats work most of the muscles in the body and help stimulate your metabolism. Since they are a compound exercise they involve multiple large muscle groups. This helps elevate the body’s RMR (resting metabolic rate). This means, of course, that you burn more calories at rest and during physical activity. They also affect post-workout metabolism. In fact, research shows they give a significant boost to your metabolic rate for hours after a workout. 

Cons

On the other side of the issue, squat detractors say that the exercise is both dangerous and ineffective. They feel that they impose forces on your back, hip, and knees that can increase the chance of long-term injury. Many lifters with well developed thighs tend to avoid squats. They believe that the exercise will throw off their proportions. Still another negative aspect is the speed at which your hips and glutes supposedly thicken when you do consistent heavy squats.

Here’s Some Research

In a recent position paper the NSCA (National Strength and Conditioning Association) took a  look at the evidence concerning the pros and cons of squats.(1)

Even though research conducted in the 60’s by Dr. Karl Klein suggests that the exercise can be detrimental to knee stability due to stretching the knee ligaments, the NSCA paper points out that more recent investigations found errors in the Klein research. Dr. Klein himself said that he felt full squats were the problem. He suggested that lifters should only go down to parallel. (2)

Other NSCA Tips

On the positive side, the NSCA paper also suggests that doing a higher number of reps and sets increases connective tissue strength. Many lifters assume that you build ligament and tendon strength using low reps and heavy weight. However, to maximize blood supply, it makes sense that higher reps would be more effective since the increased blood flow would mean increased nutrient and oxygen delivery. This effect can be amplified by using a good nitric oxide boosting pre-workout, such as Panda Supplements First Blood.

Squats And The Knees

Another common misconception is that squatting with heavy weight puts a lot of stress on a joint like the knee, causing injury and potential long-term damage. However, the NSCA paper points out that squatting, yes, even heavy squatting, increases stability of the knees. The way it does this is by increasing compressive force at the joint. Regularly exercising the knee joint increases collagen turnover. This in turn thickens the ligaments, thereby increasing knee stability. To compensate for the increased force, the microdamage to the ligaments which can result from a heavy squatting session will cause the ligaments to hypertrophy.

Heavy Squats And Knee Pain

Although some lifters who squat heavy complain about sore knees, research suggests that they rarely suffer long-term damage. The NSCA paper suggests that leg extensions produce more force on the knees than squats. One reason for this is the stabilizing aspect of the hamstrings when you squat. However, when you do leg extensions the knees get the full force of the weight.

Save Heavy Weight For Compound Exercises

It should go without saying that using heavy weight on isolation exercises may not be your best bet. Save the heavier weight for your compound exercises, like squats, bench presses and deadlifts. With compound exercises, the weight is distributed over a larger area for better results. 

Safety Tips

When you squat, do not bounce in the bottom position. Lifters do this because they rush their reps. As much as any other exercise, practicing perfect form and performing slow and controlled reps makes a lot of sense with this exercise. I see lifters all the time who rush their reps and do not use good form. What’s the hurry? Need to get back to your phone? I humbly suggest leaving your phone in your locker and giving your workout 100% of your focus. 

Using poor form may lead to back injuries. Poor form means leaning too far forward, which changes the movement into a sloppy version of good mornings. True, you don’t have to keep your back perfectly erect when you squat. But bending too far forward is dangerous for your lower back, and it takes stress off your thigh muscles.

Another problem is lack of a proper warm up. You can’t just rush into your heaviest sets. Take the time to do 3 easy sets with a light weight. You can spend 5 minutes on the treadmill as well. 

Finally, avoid overtraining. If you can spend 2 hours in the gym doing endless sets, you aren’t training hard enough. Get in there, knock out a handful of tough working sets, and get out. Then, focus on recovery. 

Squat Variations

Like most exercises, there are a number of squat variations. The average lifter performs squats using free weights and an Olympic bar. Yet you can also do squats using a Smith machine, dumbbells, kettlebells, or even resistance bands. Not to mention, many gyms have a squat machine. Other variations include stance. For example, performing squats sumo-style takes pressure off the knees. You can also point your feet in or out to feel the exercise in different parts of your quads. However, research suggests a shoulder-width stance with feet pointing forward is the most biomechanically sound stance. Plus, you can manipulate depth and use predetermined pauses, or static holds, along the range of motion. (3)

Squats And Cardio

If you’re serious about squats, you might have to cut back on cardio. If you don’t, your legs will never recover. If you plan on squatting regularly, reduce your cardio to 2 or sessions a week, say 20-30 minutes. I also suggest working legs 2 times a week. That’s 4-5 days of hitting your legs with either squats or cardio. That doesn’t leave much recovery time.

I advise tailoring your approach to your goals. Is fat loss a major goal? Then work legs with squats (and whatever other exercises) once a week, and do 3 cardio sessions per week Maybe your main goal is size and strength. Work squats twice a week, and cut back cardio to warm-up work, meaning 5-10 minutes before your workouts. Add to that a single 30 minute session. If you’re worried about fat gain, keep a close eye on your midsection, you can always make adjustments as needed. 

Use A Belt

It’s always a good idea to use a weightlifting belt when you’re doing heavy squats. A lifting belt will increase intra-abdominal pressure. This in turn will stabilize and support your lower back. Knee wraps are another good idea because they will increase internal joint temperature. This will decrease friction and increase joint elasticity. However, do not wrap your knees too tight because it will cut off the blood supply. In addition, the NSCA advises against using multilayer, heavy knee wraps because it might throw the kneecap out of its normal path, thereby leading to future injuries.

A Quick Look At Nutrition 

Since you’re reading an article about squats, I would assume you’re looking to build some mass. Therefore, it’s always a good idea to touch on nutrition and supplementation! As many of you know, I suggest at least 1 gram of protein per pound of bodyweight. I believe it should be evenly spaced throughout your day (for convenience). I also believe you should have a post-workout shake (protein and faster digesting carbs). I also advise eating roughly 50% of the day’s carbs (and all of the day’s simple carbs) in the hours that surround your workout. Of course, you should be eating a clean, low sugar diet. 

Supplement Suggestions

When it comes to supplements, the first thing I suggest is a good protein powder, such as Hi-Tech Precision Protein. This is one of the most innovative protein powders on the market! From here, I suggest a good pre-workout. Besides First Blood, which I suggested earlier, there is Alpha Supps Pre, a great example of the new “Base” or “Core” style of pre-workouts. That just means it has a streamlined yet effective formula, and that the price is right.

Next up, I advise adding creatine, such as Bucked Up Creatine Gummy Bucks (they’re absolutely delicious!). Finally, there’s quite a few supplement categories I haven’t mentioned, so take some time and shop illpumpyouup.com and check out our site!

Summary

In this article we have looked at the pros and cons of squats. For me, squats are a cornerstone exercise. You just have to focus on form, warm up properly, and use correct rep performance. They can work wonders for your physique, afterall, they aren’t called the “King of Exercises” for nothing!

References:

1. https://journals.lww.com/nsca-scj/citation/1991/10000/n_s_c_a__position_paper__the_squat_exercise_in.11.aspx
2. https://journals.lww.com/nsca-scj/citation/1984/06000/historical_opinion__karl_klein_and_the_squat.4.aspx
3. https://blog.nasm.org/squat-stance-article-review#:~:text=According%20to%20Han%20et%20al,et%20al.%2C%202017).