You the best man, inspired me to become much more than just a bodybuilder, I bought your conjugate program and watch your content all the time, keep it up!!
Hey man, just want to say that you were the first guy who inspired me to list Zombie Squat into my training regiment. I've been doing it for a year and the result is outstanding. Quads grew like crazy, low bar technique improved so much, and it made me athletic. First time doing it was like ewhhh but when I started to get better at the technique, I'm just falling love with it. It felt so glorious after hitting a PR on this lift. Thanks man.
I did all three of these things to increase my front squat 1rm by 60 lbs in two months last year. Tbh that progress was also enabled by having a training base of years of back squatting but never really doing heavy front squats. It was really fun to basically make begginer gains again after years of training but avoiding this excersise. Got my front squat from really disproportionally bad to about 80% of my high bar like it ahould be.
I haven't seen it yet but I sure hope we hear about deficit stiff leg deadlifts and atg highbar good mornings for being thoracic extensors at *drum roll* longer muscle lengths. And the best thing to get proficient at hip hinges is to get good at maintaining thoracic extension under heavy loads which is best trained by front squats. What a symbiotic relationship between two opposites!
I really appreciate this video. Front squats actually presented a very hard learning curve for me. For recreational lifters it actually makes a lot of sense to run front squats as main lifts because they improve so many other things. I don't think there are any other videos on RUclips that actually do what you just did because it's viewed as an accessory. Dan green actually talked about front squatting heavy weights and high bar squatting moderate weights. I've done that before on a few blocks. It was like I had my work capacity on point from the high bar work so that when I hit the fronts it wasn't a factor. All the practice with the actual front squat was heavy enough that I didn't have light front squat habits creeping into the heavy front squat work. I absolutely felt this whole video, and I wish I had seen it before being stuck for 4 years on fronts.
Front squats are a tough but to crack, no two ways about it! But anytime anyone mentions my ideas in the same sentence as Dan Green's, well, that's certainly a compliment. I'm glad to hear that you got past your plateau man!
Tbf. I think dr. Mikes perspective on front squats makes sense in only hypertrophy context. Like its not the absolute best exercise for purely quad growth but it is still really good obviously. I just don’t see how it will beat a belt squat or hack squat for purely hypertrophy goals. But front squat is slightly lower tier for quad growth and gives many other benefits.
I explained everything in my response video. It was very thorough. By my bet is that natty lifters who are skilled front squatters will, on average, have bigger legs than natty lifters who are not skilled front squatter.
@@EnkiriElite yeah at least get it down. I currently do a phase that dr. Mike would suggest. No front squat training ect. But i at least hit a 405 front squat before so i think its justified to try. But yeah no ones completely right but he is hell bent on only purely hypertrophy training even though for quad growth the front squat is like 2 percent less effective than a hack squat but provides 10 other benefits. Lol
I have been on a front squat kick for a little less than a year now. I'm going the opposite rought right now and killing myself with volume. I like what it is doing to my body.
can't go wrong either way man! as long as you are front squatting you are doing good as far as I'm concerned! my advice here was specifically for building a big single.
I usually do atg front squats. My sticking point is at the middle of the ROM where my femur is slightly above parallel. Should I do pin squats where the deepest part of the squat is 1 maybe 2 inches below my sticking point. Because pause at the sticking point doesn't make sense to me, as the intensity have to be much lower and there's no momentum from the bounce for that variation. Thank you. I absolutely love your work.
IMO. the best quads builder for a individual is the exercise he/she prefers and can consistently perform for long periods with progressive overload in mind. I love having big quads but I wanna build them through different variations of the squats bc they are just way more fun for me personally. I still use machines as well as isolation exercises for the lower body but only as accessory. I realize at one point that I like a good physique but I don't like to train like a typical bodybuilder. I love squat, deadlift, ohp, pullups, dips, bench and farmer carry. I think I mean to say I like to look good but be strong and functional as well
@@EnkiriElite totally agree bro, been doing them for a few months now and i already seen my back squat go up. Its no joke, brute strength that you really cant replicate any other way. I think people avoid it for that reason, but thats the kind of strength i'm looking for. Im so grateful for discovering your channel. I don't think i ever would have bothered with them otherwise.
Alec, I just got a gym membership last week. I'm an out of shape middle aged guy who wants to get more athletic and obviously bigger and stronger too. Unfortunately the only gym that I could join is a Planet Fitness. Is there any reason to do front squats on a smith machine or should I just go ahead and do back squats?
@@EnkiriElite lol, ok. I've done high bar back squats twice there now and they definitely were pretty awkward, but I did do a couple sets on my toes that were also awkward but also sort of less awkward. I'll try the front squats next time. I was just thinking the lack of being pulled forward could completely negate some of the reasons why front squats are great.
do you recommend rotating these lifts if you were squatting, say, twice a week? so maybe having a high bar block with no front squats, or a high bar day and pin front squat day, or just two heavy pure front squat days?
it depends on how your training setup man! if I was running a traditional periodization like I did a few years ago to hit the 405 zombie, then I'm going to be doing standard zombie squat at least once a week since that's my main goal lift - moderately heavy, autoregulated 3s, 4s, and 5s once a week. the other session would be a variation lift, either regular FS, pin FS , high bar squat, pin squat, SSB squat, etc. for higher reps. if you did conjugate like I'm doing now then you can rotate multiple different variations every single wee. you can use one lift on your heavy primary day and then a different lift on your secondary rep day, and you can rotate them weekly. you just have revisit your main goal variation frequently enough to stay sharp at it!
They carryover to push press and jerks because of the leg drive power and upper back strength. In my experience, they do not carry over into strict pressing (at least not directly).
Front squatting 405 is fucking insane
Natty's will see this and think "Hell Yeah"
hell yeah!
You the best man, inspired me to become much more than just a bodybuilder, I bought your conjugate program and watch your content all the time, keep it up!!
I hope you've been enjoying the program and making awesome progress with it dude.
@@EnkiriElite Been makin huuuge gains and the push press and front squat are my absolute favorite lifts now haha
I focus on olympic weightlifting. Honestly looking into this “dummy strength” stuff to help me become a freak of natty nature lol
dummy strength is the truth 💯
Same! Also focus on Olympic weightlifting but I love doing stuff like front carries and yoke carries. Also tosses
Hey man, just want to say that you were the first guy who inspired me to list Zombie Squat into my training regiment. I've been doing it for a year and the result is outstanding. Quads grew like crazy, low bar technique improved so much, and it made me athletic. First time doing it was like ewhhh but when I started to get better at the technique, I'm just falling love with it. It felt so glorious after hitting a PR on this lift. Thanks man.
Muahahah we are building an army of zombies. We are the walking dead.🫡 congrats on the PR brotha. Here's to many more 🥂
I did all three of these things to increase my front squat 1rm by 60 lbs in two months last year. Tbh that progress was also enabled by having a training base of years of back squatting but never really doing heavy front squats. It was really fun to basically make begginer gains again after years of training but avoiding this excersise. Got my front squat from really disproportionally bad to about 80% of my high bar like it ahould be.
I haven't seen it yet but I sure hope we hear about deficit stiff leg deadlifts and atg highbar good mornings for being thoracic extensors at *drum roll* longer muscle lengths. And the best thing to get proficient at hip hinges is to get good at maintaining thoracic extension under heavy loads which is best trained by front squats. What a symbiotic relationship between two opposites!
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Thank god it was natty approved. I thought for a second I would have to ignore the tips.
everything is natty approved here 🫡
I really appreciate this video. Front squats actually presented a very hard learning curve for me. For recreational lifters it actually makes a lot of sense to run front squats as main lifts because they improve so many other things. I don't think there are any other videos on RUclips that actually do what you just did because it's viewed as an accessory.
Dan green actually talked about front squatting heavy weights and high bar squatting moderate weights. I've done that before on a few blocks. It was like I had my work capacity on point from the high bar work so that when I hit the fronts it wasn't a factor. All the practice with the actual front squat was heavy enough that I didn't have light front squat habits creeping into the heavy front squat work.
I absolutely felt this whole video, and I wish I had seen it before being stuck for 4 years on fronts.
Front squats are a tough but to crack, no two ways about it! But anytime anyone mentions my ideas in the same sentence as Dan Green's, well, that's certainly a compliment. I'm glad to hear that you got past your plateau man!
Tbf. I think dr. Mikes perspective on front squats makes sense in only hypertrophy context. Like its not the absolute best exercise for purely quad growth but it is still really good obviously. I just don’t see how it will beat a belt squat or hack squat for purely hypertrophy goals. But front squat is slightly lower tier for quad growth and gives many other benefits.
I explained everything in my response video. It was very thorough. By my bet is that natty lifters who are skilled front squatters will, on average, have bigger legs than natty lifters who are not skilled front squatter.
@@EnkiriElite yeah at least get it down. I currently do a phase that dr. Mike would suggest. No front squat training ect. But i at least hit a 405 front squat before so i think its justified to try. But yeah no ones completely right but he is hell bent on only purely hypertrophy training even though for quad growth the front squat is like 2 percent less effective than a hack squat but provides 10 other benefits. Lol
He is wrong on the hypertrophy perspective too. Just plain wrong.
I mean it beats it for me in the sense that I don't have a damn hack squat or belt squat machine. But the bar and rack is always there
@@kidbrown2010 who. I just think front squats are slightly worse but like. Not that much really lol
I've done pin back squats but never done the front pin squats. The latter sounds more challenging, but I will give it a shot.
I have been on a front squat kick for a little less than a year now. I'm going the opposite rought right now and killing myself with volume. I like what it is doing to my body.
can't go wrong either way man! as long as you are front squatting you are doing good as far as I'm concerned! my advice here was specifically for building a big single.
I usually do atg front squats. My sticking point is at the middle of the ROM where my femur is slightly above parallel. Should I do pin squats where the deepest part of the squat is 1 maybe 2 inches below my sticking point. Because pause at the sticking point doesn't make sense to me, as the intensity have to be much lower and there's no momentum from the bounce for that variation. Thank you. I absolutely love your work.
IMO. the best quads builder for a individual is the exercise he/she prefers and can consistently perform for long periods with progressive overload in mind.
I love having big quads but I wanna build them through different variations of the squats bc they are just way more fun for me personally. I still use machines as well as isolation exercises for the lower body but only as accessory.
I realize at one point that I like a good physique but I don't like to train like a typical bodybuilder. I love squat, deadlift, ohp, pullups, dips, bench and farmer carry. I think I mean to say I like to look good but be strong and functional as well
been working on front squats and its a lot because of your influence. Learning to love them, slowly lol. Great video as always bro
just a great exercise that doesn't get enough attention! and gets hated on for no good reason.
@@EnkiriElite totally agree bro, been doing them for a few months now and i already seen my back squat go up. Its no joke, brute strength that you really cant replicate any other way. I think people avoid it for that reason, but thats the kind of strength i'm looking for. Im so grateful for discovering your channel. I don't think i ever would have bothered with them otherwise.
Alec, I just got a gym membership last week. I'm an out of shape middle aged guy who wants to get more athletic and obviously bigger and stronger too. Unfortunately the only gym that I could join is a Planet Fitness.
Is there any reason to do front squats on a smith machine or should I just go ahead and do back squats?
It'll be awkward either way lmao I'd just go with whichever gives me a bigger boner in this case.
@@EnkiriElite lol, ok. I've done high bar back squats twice there now and they definitely were pretty awkward, but I did do a couple sets on my toes that were also awkward but also sort of less awkward. I'll try the front squats next time. I was just thinking the lack of being pulled forward could completely negate some of the reasons why front squats are great.
I found hip thrust really improved my front squats
do you recommend rotating these lifts if you were squatting, say, twice a week? so maybe having a high bar block with no front squats, or a high bar day and pin front squat day, or just two heavy pure front squat days?
it depends on how your training setup man! if I was running a traditional periodization like I did a few years ago to hit the 405 zombie, then I'm going to be doing standard zombie squat at least once a week since that's my main goal lift - moderately heavy, autoregulated 3s, 4s, and 5s once a week. the other session would be a variation lift, either regular FS, pin FS , high bar squat, pin squat, SSB squat, etc. for higher reps.
if you did conjugate like I'm doing now then you can rotate multiple different variations every single wee. you can use one lift on your heavy primary day and then a different lift on your secondary rep day, and you can rotate them weekly. you just have revisit your main goal variation frequently enough to stay sharp at it!
@@EnkiriElitethanks for the answer
feels so weird seeing you with long hair again
feels weird having long hair again lol
opinion on 5/3/1?
What % of my back squat should I start front squatting if I've never front squatted before?
If you have no experience with it you can't base it on a percentage of your back squat. Just feel out the movement, start easy, and build from there.
Wait so no 20 second eccentrics on the smith machine like Jimmy from Instagram does??
😂 no, you still have to do that. But that's just for me to laugh at, not so you can make gains.
Amazing.
Now we're gonny tell girls I HAVE HIGH PROTEIN MASS
😂
You called?
BOOM!
Pin front squats are a bitch. Love them and hate them.
Everyone who does them has a love/hate relationship with them lol impossible not to. Every rep feels so hard.
And bench press of course.
Front squats are not good for anything. At least, that's what my internet doctor said.
where would we be without our internet doctors?
Front squat is my favorite lift too.
good man
No exercise trains thoracic extension like front squats. Weirdly enough, they carry over to OHP (If I recall correctly, you said that?)
They carryover to push press and jerks because of the leg drive power and upper back strength. In my experience, they do not carry over into strict pressing (at least not directly).
SSB work alone took my front squat from 300ish lbs to 505 lbs.
SSB hits different.
nice bait in the title lol
Based. Will take notes and try these. (Im in my "fuck backsquat, lets progress front squat" arc) So this video is veerery welcomed
LFG baby. Gimme moar front squats
@@EnkiriElite right on! Ahahahah
Bro starting to look like vintage Chuck Norris.
Nah dont you ever disrespect the front squat daddy like that ever again.
Random comment, but should you quit nicotine if you are serious about becoming the best athlete that you can be?