PDA

View Full Version : Are you a Sissy?



ZZZOOM
04-15-2002, 05:47 PM
Anyone here ever do sissy squats for hitting those quads?  If so how effective has it been for you?

ZZZOOM

dedprez*
04-15-2002, 08:33 PM
i throw them in every other time i do legs and they hurt like a bitch.....more of a way to really fry them at the end of the workout....but they kick ass!!

BStrongBwell*
04-16-2002, 11:04 AM
Sissy squats are very effective.  I do them roughly every other leg day.  I would recommend doing regular squats, sissy squats, and then leg extensions in that order.  The regular squats are the compound movement that lets you pile on the weight.  The sissy squats are the "stretch" movement that forces the muscle to recruit reserve fibres to fire by keeping tension on the quads all the way into the fully stretched position.  Finally, the leg extensions are the "flex" movement that recruites even more reserve fibres to fire by keeping resistance on the quads in the fully flexed, or contracted position.  I try to hit each muscle group with exercises that hit the target muscle from those basic angles.

CJ Buff
04-16-2002, 11:08 AM
I do front squats until my ass pratically hits the floor and have had good growth this cycle.  But, I do want to change up my routine a bit.  Can someone explain to me what sissy squats are?  Are they Hack Squats?

Thanks,
CJ ;)

BStrongBwell*
04-16-2002, 11:28 AM
If you do front squats deep like that, chances are you are getting a good stretch position stimulation.  Sissy squats are difficult to describe.  You really have to see them performed to know how to do them correctly.  But, I'll try to describe 'em anyway:

-stand between the uprights of a squat rack and hold on to the rack at about waist level with a reverse grip (hands out to your side, palms facing behind you).
-bend at the knees, but keep your thighs in a straight line with your upper body.  This will force your upper body to lean back as your legs bend...remember, keep your upper body and thighs in a straight line.
-As you bend the knees, you'll need to keep your balance by holding the uprights of the squat rack
-As you lower your knees toward the floor, your heels will come off the floor and you'll be on the balls of your feet.
-As you lower your knees, your upper body and thighs will be at about a 45 degree angle with the floor, and your heels will eventually touch your hamstrings at the bottom of the motion.
-DON'T STAY AT THE BOTTOM OF THIS POSITION, as the quads are totally stretched and there is alot of pressure on the knees too.  Do these in a piston-like motion where you hit the bottom and immediately come back up.

You won't need any weight to do these.  Bodyweight works just fine.

You might get a trainer at your gym to perform this so you can see what it looks like.