I am currently doing (and cussing ) Fat Loss III... On Workout B, you have front squats on the first giant sets and squats on the 2nd set... Can I do both as front or should I do the 2nd set of squats as back ones? I have always done back squats until NROL and I have found that although I can't go as heavy with fronts I like them better and can go a2g more than the back...
The front and back squats have a different recruitment pattern. If you don't have any physical disability preventing you from doing the back squats, do the back squats.
Technically, by the book, you're only suppose to go to parallel anyway.
I don't think it's a huge deal either way. But the program was written for a back squat on the second giant set so why not do it that way. Besides, the lifts you don't like are probably the ones you should work on.
NROL doesn't say that at all. On p. 15 it reads, "The lower you go on the squat, the more these muscles engage." On p. 94 it reads, "A perfect descent ends with you sitting comfortably, with your upper thighs parallel to the floor, or even a bit below that point." And on p. 95 there is a whole insert box titled "90 Degrees from Nowhere" that goes into more detail about depth in the squat. It concludes, "The lowest descent you can manage without changing the arch in your lower back and without any pain in your knees, hips, or back is the right one for you." [Emphasis added by me.]
I also want to direct you guys to Mike Robertson's excellent article Getting to Know the Squat. If you have not already read this article, please study it thoroughly! His comments on squat depth are balanced and right on track. Here is a partial excerpt from that section of the article:
Quote:
How deep to go?
The question that always comes up is, “How far down should I go?” The easiest answer here is that there’s no one size fits all answer; it’s really dependent on why you’re squatting, what you want to get out of the lift, and if you have any injuries that should limit your depth.
For powerlifters, the goal is to move a maximal amount of weight and to break parallel. For the powerlifters reading this, I’d focus on flawless technique and hitting the same depth on each and every rep – one that is just below parallel. Obviously this is different between each federation, so the best advice I can give here is to practice how you play. Know your federation, what they expect with regards to squatting depth, and train there. The more perfect reps you get in the gym, the more perfect reps you’re going to hit in competition. Perfect practice makes perfect.
For the Olympic lifters, the goal of squatting is two-fold: 1) To develop strength the legs and hips, and 2) to prepare yourself for the receiving position of a big clean or snatch. With Olympic lifters, I’d like to see them go down as far as mobility allows on each and every rep. Not only will this develop the entire hip and thigh musculature, but will also help to prepare for maximal lifts that may take you a little deeper than your body wants to go.
Finally, for the bodybuilders out there, I generally like to see them go down as far as their mobility allows. There are plenty of isolation or specialty exercises you can use if you want to bring up a lagging body part; use squats to build some serious overall leg size and you won’t regret the results.
NROL doesn't say that at all. On p. 15 it reads, "The lower you go on the squat, the more these muscles engage." On p. 94 it reads, "A perfect descent ends with you sitting comfortably, with your upper thighs parallel to the floor, or even a bit below that point." And on p. 95 there is a whole insert box titled "90 Degrees from Nowhere" that goes into more detail about depth in the squat. It concludes, "The lowest descent you can manage without changing the arch in your lower back and without any pain in your knees, hips, or back is the right one for you." [Emphasis added by me.]
I also want to direct you guys to Mike Robertson's excellent article Getting to Know the Squat. If you have not already read this article, please study it thoroughly! His comments on squat depth are balanced and right on track. Here is a partial excerpt from that section of the article:
Hmmm, the picture in the book...
The description, pg 97, "push your hips back, as if sitting in a chair, and lower yourself until your upper thighs are parallel to the floor, or your upper back loses it's arch, whichever comes first."
Now, I really don't turn my head to observe my back in the mirror, and cant anyway cause there's no mirror, so I have to use my best judgement.
I'm basing my statement on what's the minimum to call it a squat (though a 1/4 squat is a legit exercise, in terms of being a squat with a stretch in the ROM, parallel is minimum). If you can go lower then by all mean do so. I should have phrased my advice differently.
Question about squats...
) Fat Loss III... On Workout B, you have front squats on the first giant sets and squats on the 2nd set... Can I do both as front or should I do the 2nd set of squats as back ones? I have always done back squats until NROL and I have found that although I can't go as heavy with fronts I like them better and can go a2g more than the back... 
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