ok so I have come up with this and want your opinions on it.Now before I get in to it let me say that I already do full ROM squats atleast once a week as well as lunges and leg press.
Ok so here is my idea, most people train there squat from the bottom up, meaning they start with a weight they can handle with full ROM for 8-12 reps and add weight from there.Now lets say the lifter wants to be able to sqaut 405.instead of starting with say 135 0r 225 or whatever they just start with 405.And instead of doing full ROM squats the lifter does partial squats, the lifter sets the pins in the power rack at say just below bent knees or about a 1/8th rep.Then does lots of sets while moving slowly and trying to do as many reps as possible without getting sloppy.
Each week moving the pins down a slot or whatever is comfertable and repeating until getting to parallel.
Also doing lots of full ROM squats with a weight light enough to focus on proper form and technique.
Your opinions please.
I used to think the same way but… I just realized, lets say you plan on squatting 405 as a one rep max full ROM, you start out by half a a quarter squat, your quads does most of the work, and then you quarter squat it for the second set, your quads does most of the work, and then you squat it to the type of depth where your lower leg hits parallel, your quads STILL does most of the work, and then you go to parallel for your last acclimation sets, and BOOYA!!
It’s the first warm up for your hammies and ass. And for the final set, your quads were warmed up pretty well while your hammies only had one warm-up set…
Quads does most of the work the higher your squat is, assuming of course, your stance is about shoulder width.
I personally don’t think it’s a great idea…
Im not gonna lower the pins each set im gonna lower them each week all the while still doing full ROM squats a different day.
This also came to me yesterday while doing this.What if I do the partials then immediatly do full rom with a weight i can handle for reps.Have 2 bars set up.
In between doing the partials I was doing full rom with just body weight and I felt weightless which makes me think that a weight I usually use for full rom might feel lighter as well allowing me to bang out reps.