May 2004

The question-of-the-month for May comes from Mike in New Jersey, a 25 year old whose goal is to gain lean muscle mass.  His question is:

Dear Mike: 

I think your web site is great and has lots of good advice.  My question is in regards to squats.  How deep do you recommend going?  Butt to ankles or is parallel enough? 

Dear Mike: 

First, thank you for the compliments on my web site.  Since it is impossible for me to answer every question I receive, we really try to make the site as informational as possible. 

Second, thanks for the great question.  Squatting is an exercise that is very near and dear to my heart.  I really don’t think it is possible to get complete leg development and strength without doing squats.  Squats also are extremely beneficial to adding mass to the entire body. 

Some people will say that you should go below parallel, but I do not think the risk (i.e. injury) is worth the reward.  Especially since there are so many additional exercises which can be done to target all parts of the leg.  Some examples are: leg extensions, hamstring curls, leg presses (narrow & wide), front squats, stiff-leg deadlifts, etc.   

In powerlifting, it is important to get to parallel in order to have an official lift, so powerlifters do need to work on going below parallel.  However, in bodybuilding we are more concerned with quality leg development, therefore going to parallel is enough.  

Below are some things to keep in mind when squatting: 

• Proper form is critical, not only for development but also to prevent injury. 

• Start with a lighter weight until your form is perfected. 

• Keep your head and chest up as much as possible during the whole movement. 

• On the upward movement, drive with your chest. 

• On the downward movement, keep your butt out and sit back. 

• Keep knees as close to a 90-degree angle as possible, trying not to let your knees passed your ankles.

Thanks again, Mike, for your question.  Good luck, and as always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

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Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.