Why The High Bar Constant Tension Squat Is Criminally Underrated
43.1 هزار بار بازدید -
2 ماه پیش
-
Only 24.99 a month to
Only 24.99 a month to join in and get powerlifting programming forever by me - https://www.supersetapp.com/storefron...
POINTS THAT DIDN'T MAKE THE CUT
1. I specifically am against warming up with constant tension. Many people will say they do this variation already as a warmup, but that is an error. You want to warmup exactly like you'll hit the top set. Also, the whole upside is to hit higher RPEs with lighter load, and when warming up to a top set you want to minimize fatigue and maximize force on each rep (motor control emphasis).
The mental commitment to the lift is a huge part of all of this. Doing some reps constant tension, and then reverting back to normal reps again also defeats the purpose entirely. We want to literally restrain RPE to potential reps done without break, and that's where it actually gets easier to reach higher RPEs on this vs regular squats.
2. It's not a hard rule, but generally I do not program constant tension low bar squats. I've tried it with clients low bar, and it usually disrupts technique too much. There could be some rare exceptions, but I don't recommend it low bar.
3. This is the type of movement I recommend as the first lift on a secondary day. So a tier 2 lift. It's the least specific tier 2 lift. While the Platz squat for example is a lift I recommend doing after comp squats and is the most specific tier 3 lift.
To give an outline of the tiers.
a. Tier 1 = Comp lift volume.
b. Tier 2 = Paused squat, beltless squat, tempo squat, high bar squat, SSB squat, and high bar constant tension squat.
c. Tier 3 = Platz squat, reverse hack squat, pendulum squat, leg press, single leg press w/ quad bias, leg extension, and finally bottom half leg extension.
So if you're in a home gym, I'd replace a potential hack squat slot with a Platz squat, but NOT with a constant tension squat. Similarly, I'd never program the Platz squat as the first lift on a secondary day.
4. Lastly, a major point that I didn't emphasize is that variation for variation's sake is a valid reason to do a movement (evidence is clear on this). And reducing absolute load with equal results is also a potential reason to do a lift for potentially reducing systemic fatigue (evidence isn't clear on this but likely true).
That being said, keep this lift in context of accomplishing both those points without compromising further. For example, the SSB squat and front squat both reduce load and add variation, but change the limiting factor to by more thoracic spine rigidity. Most variations that reduce load also change the limiting factor, which can be a weakness (of course it's fine if its truly a weak point for a specific lifter).
Lastly, slow eccentric tempo squats would also fulfill this idea of not changing the limiting factor while reducing load, but the reason I believe it hasn't transferred with clients as well is because it can lead to chronically undershooting. The opposite issue of the constant tension squats. Often RPE 6-7 feels like RPE 8+ on tempo squats.
This can make tempo squats ok for some advanced lifters really trying to pick their spots, but ultimately, training hard on secondary lifts matters a lot for intermediates.
That's all!
POINTS THAT DIDN'T MAKE THE CUT
1. I specifically am against warming up with constant tension. Many people will say they do this variation already as a warmup, but that is an error. You want to warmup exactly like you'll hit the top set. Also, the whole upside is to hit higher RPEs with lighter load, and when warming up to a top set you want to minimize fatigue and maximize force on each rep (motor control emphasis).
The mental commitment to the lift is a huge part of all of this. Doing some reps constant tension, and then reverting back to normal reps again also defeats the purpose entirely. We want to literally restrain RPE to potential reps done without break, and that's where it actually gets easier to reach higher RPEs on this vs regular squats.
2. It's not a hard rule, but generally I do not program constant tension low bar squats. I've tried it with clients low bar, and it usually disrupts technique too much. There could be some rare exceptions, but I don't recommend it low bar.
3. This is the type of movement I recommend as the first lift on a secondary day. So a tier 2 lift. It's the least specific tier 2 lift. While the Platz squat for example is a lift I recommend doing after comp squats and is the most specific tier 3 lift.
To give an outline of the tiers.
a. Tier 1 = Comp lift volume.
b. Tier 2 = Paused squat, beltless squat, tempo squat, high bar squat, SSB squat, and high bar constant tension squat.
c. Tier 3 = Platz squat, reverse hack squat, pendulum squat, leg press, single leg press w/ quad bias, leg extension, and finally bottom half leg extension.
So if you're in a home gym, I'd replace a potential hack squat slot with a Platz squat, but NOT with a constant tension squat. Similarly, I'd never program the Platz squat as the first lift on a secondary day.
4. Lastly, a major point that I didn't emphasize is that variation for variation's sake is a valid reason to do a movement (evidence is clear on this). And reducing absolute load with equal results is also a potential reason to do a lift for potentially reducing systemic fatigue (evidence isn't clear on this but likely true).
That being said, keep this lift in context of accomplishing both those points without compromising further. For example, the SSB squat and front squat both reduce load and add variation, but change the limiting factor to by more thoracic spine rigidity. Most variations that reduce load also change the limiting factor, which can be a weakness (of course it's fine if its truly a weak point for a specific lifter).
Lastly, slow eccentric tempo squats would also fulfill this idea of not changing the limiting factor while reducing load, but the reason I believe it hasn't transferred with clients as well is because it can lead to chronically undershooting. The opposite issue of the constant tension squats. Often RPE 6-7 feels like RPE 8+ on tempo squats.
This can make tempo squats ok for some advanced lifters really trying to pick their spots, but ultimately, training hard on secondary lifts matters a lot for intermediates.
That's all!
2 ماه پیش
در تاریخ 1403/03/11 منتشر شده
است.
43,189
بـار بازدید شده