[quote]I know if I squat deeper, it helps me lose weight, but after I turned forty my knees stiffened up and at my heavier weights I barely squat parallel.
So I’ve been doing box squats at a very light weight but a much lower depth and it helps me lose weight. That’s the good news.
But if I want to back squat heavy and box squat light on the same day, which should I do first? Normally I would instinctively do the heavy work first, but the box squats help me lose weight and that’s more important to me right now.[/quote]
If you are preforming Box Squats as a Power and/or Speed Movement; you should preform them first when you Type IIb/x “Super” Fast Muscle Fibers are fresh.
Preforming Power and/or Speed Movement first enable you to demonstrate and to you greater force production (Power and Speed)
To some extent is is a Warm Up for Heavy Squats.
However, there is an exception to the rule…
Post-Activation Potentiation Training
This method “Super Set” a Strength and Power and/or Speed Movement.
Research and empirical data have demonstrated when a Heavy Lift precedes a Moderate to Light Lift, greater force production (Power and Speed) are produce in the lighter exercise.
I have use Post-Activation Training for years. It is a very effective method.
There are a multitude of article on Post-Activation Training on line. Google Contrast Training and/or Complex Training.
Squatting deeper does not help you lose weight.
Box Squat do NOT help you with weight loss.
Weight loss occurs when more calories are expended than consumed.
Squatting Deeper involve more muscle fiber being used.
Explosive Box Squats require more energy expenditure.
However, the amount of calories burned via Squatting Deep and Explosive Squat is minuscule. It it tantamount to spit in the ocean.
The MOST Effective Exercise for Weight Loss
Pushing back from the table, consuming fewer calories.