go with El Pietro
I agree with El Pietro and I am a personal trainer. Squats beat all for strength
Can I asked why you are barbell/dumbell and squat is better than doing body weight squat? By the way, I am a personal trainer as well.
If someone can squat heavy can they jump like MJ? If you take someone who has mastered the single leg squat vs someone who think it is for only for balance, I bet dollors to donuts that the person who can do single leg squats has more “functional strength” than the body builder who squats.
Here is a question for the personal trainers here. I am a martial artist, I want to improve my lower body strength. What kind of exercises do you recommend and why?
Why Squat?
As the old saying goes for the number of people out there training, there is just as many techniques and theories and all are right.
Squating with a proper stretching program will stimulate more muscle growth. Muscle need to be pushed to grow, they have to be broken down, to do this they need more load put on them. Only when there is more load will strength increase.
1 legged is great and does do a job but it does not and cannot stimulate more muscle cells, to create the break down and growth to take place. Of all the clinical studies done squats have always come out ahead in muscle stimulation and overall body workout, if done properly. You need more resistance (weight) to build muscle strength.
But it will not help kicks unless done with a good stretching program.
If someone can squat heavy can they jump like MJ? If you take someone who has mastered the single leg squat vs someone who think it is for only for balance, I bet dollors to donuts that the person who can do single leg squats has more “functional strength” than the body builder who squats.
Tests done at the Mexico City Olympics show that Olypmic Weightlifters have the fastest 30 yard sprint and highest vertical leap (even more so that high jumpers) out of all the athletes there. This is because of the ballistic nature of the lifts which causes a much greater percentage of muscle fibers to fire. This translates over to explosiveness. So… YES! If you can squat heavy and practice in an explosive manner, than your vertical will go way up.
1 legged squat vs barbell squat argument almost makes me laugh. It is just for balance. I was a bodyweight advocate at one point. When I started squatting heavy, guess what? Doing one-legged squats was much easier. Use your head. If you can squat 600 lbs with two legs, then why would a one-legged squat of your 200 lbs frame do a thing?
Ford:
If you read my earlier posts I have said people should master their body weight first before they start using resistence exercises. You seem to have developed a firmed foundation in mastering your body weight from what your wrote, then went to convention power lifting. That is good and what I am telling people to do. I am also a firm believer in periodization and knowing how to cycle exerices, volume, and load.
But think about this and even test this out. If people did the reverse, started with power lifting/ body building then try to perform single leg squats, single arm push ups or chin, I bet you they can not. But this is only if they haven’t master the fundamentals of developing their body weight first.
I do not think power lifting is bad, but people should mastery the basics first and go to lifting weight. They is many ways to do single leg squats that could develop and command true functional strength. I suggest you check it out some.
Well, chin ups are usually a staple of bodybuilding / weight training programs. Powerlifting is much more specific, and doesn’t need that type of pull. An athlete with a weight training program could conceivably work up to a one armed pullup.
still waiting for a description of proper one-legged squat form. does the knee in use come move forward as the body wait lowers, or does the body weight move back more to keep the shin vertical?
as was stated earlier, having the shin lean more forward than perpendicular to the ground (or having the knee go out in front of the toe, depending on the standard) is overly stressingfor the typical person’s knee joint and will cause damage.
anyone know of a link to a good visual demonstration, either a clip or pictures, of a proper one-legged squat?
RTB
go to this site http://www.msnusers.com/PhiladelphiaareaKettlebellClub
click on the documents( you have to sign up, which costs nothing and only takes a couple of seconds) and you will find some brief vides of one legged squats.
vts
vts – just what i wanted, and more. many thanks. 
Hi Mr. Bao,
I see where you are coming from and I’d agree that master your body weight is a very good idea before training with weights. I’ve actually spoken with Dave Tate (of Westside Barbell) about this and he agrees as well. It builds a great a foundation to build off.
I just don’t think it is necessary. I think after a certain time of lifting weights, the trainee will be strong enough and neurologically capable to pick of the bodyweight stuff quickly. I think Yoga or a martial art is a great addition to a weight lifters regimen because they stress balance and stability in ways that a lifter is lacking.
I’m a personal trainer too! Yay!
IronFist
Every other leg workout, I get in some sets of lunges(not sure if that is spelled right!)with a barbell right after squats. How much weight you use is up to you. This really blows up my outer quads! Some will say this excerise is usually for women, but your body doesn’t know that!
What the hell does master your bodyweight mean? Let’s look at this as a personal trainer should. If you are really a personal trainer, the first concern is, “what is your goal?” Master your bodyweight has absolutely no “functional” meaning whatsoever, so you are making absolutely no sense. A function is just something that is designed to contribute to a purpose. If you practice your martial arts techniques you are trying to get better at THOSE TECHNIQUES. If you are doing squats you are trying to get STRONGER LEGS. If you are doing single leg squats you are either working on balance, or can’t afford to buy enough weight to adequately challenge you with two legs. There is nothing more to it. A real personal trainer would realize this. Mastering bodyweight is completely different from doing the exercise. Bodymechanics are much different when more weight is applied. I bet you 10 times out of 10 a bodyweight squat will be much more sloppy than someone with a bar on their back and 3 plates on the bar.
A bodyweight squat is just that. You are working your legs the exact same way, only with less weight. “Mastering” something is a very foolish term as well. What does that mean? I can go squat once and be a master if my form is correct, so that term is rather amusing. If your goal is to gain strength, or to gain size you need to progressively overload your muscles. It’s practically not possible to do this with “bodyweight” only. Unless you plan on eating like a pig to get heavier so you can cause more resistance to your muscles. Starting off light is fine though…maybe less than bodyweight on an exercise is ideal. Can you do that without equipment? No. Start off light, learn good form, progressively overload. It’s very simple, and very effective.
FYI claiming to be a personal trainer means absolutely nothing. Knowing your sh!t is what is important. Pieces of paper that you pay for are quite easy to get. And I don’t think I’ve met anyone who’s trained who wouldn’t agree that 90% of personal trainers know practically nothing about muscle physiology. They sure are great at showing you to the machines though, and collecting your money.
EL:
What does bar bell squat have in common with the functional techniques of any kicking in any style of martial arts? Think about this? What muscles are involve in performing a good and powerful kick? Lets say you have good leg range of motion so tell me how does bar bell/ dumbell squat is going to help me to kick better.
Now tell me what does body weight squats or single leg squat have in common with the fucntional techniques of kicking in any style of martial arts? Think about the core, the spinal erectus, the multifidus muscles, the stablizers and the plane of movement: Saggital or transverse plane.
Kicking is an open and close chain chain exercise. Is convetional bar squat an open and close chain exercise? Is a single leg squat a close and open chain exercise? Do you know what is a close and open chain exercises? Hint: No functional strength exercises are open chain exercises. e.g., the leg extention on cybex, strive, or Icarian or even the Hammer Strength machines.
I what to hear your thoughts on this. I know that a piece of paper doesn’t mean anything, but my experience does. My years in school studying exercise physiology, my time in the martial arts, and my three years as a personal trainer as taught me something.
Ford Prefect and ElPietro own this thread. I have nothing more to add.
Unless, when ElPietro said:
FYI claiming to be a personal trainer means absolutely nothing
it was directed at me 
When I said “I’m a personal trainer, too. Yay!” I was mocking all the people that throw that phrase around like it holds some sort of credibility.
But if it wasn’t directed at me, then nevermind that last part cuz you already knew it
(I am really a certified personal trainer, but I didn’t learn anything I didn’t already know beforehand through the certification. Being a personal trainer really means nothing, as most seem to not know what they’re talking about.)
IronFist
Originally posted by IronFist
[B]Ford Prefect and ElPietro own this thread. I have nothing more to add.
Unless, when ElPietro said:
FYI claiming to be a personal trainer means absolutely nothing
it was directed at me
When I said “I’m a personal trainer, too. Yay!” I was mocking all the people that throw that phrase around like it holds some sort of credibility.
But if it wasn’t directed at me, then nevermind that last part cuz you already knew it
[/B]
Iron it wasn’t directed at you. You will post information, and not back it up with your cert. You knew your sh!t before you got your piece of paper. I have much more respect for those that learn their stuff because they enjoy it, rather than because they have to learn it as a part of a course. You my friend fit this description.
Originally posted by Mr. Bao
[B]EL:
What does bar bell squat have in common with the functional techniques of any kicking in any style of martial arts? Think about this? What muscles are involve in performing a good and powerful kick? Lets say you have good leg range of motion so tell me how does bar bell/ dumbell squat is going to help me to kick better.
Now tell me what does body weight squats or single leg squat have in common with the fucntional techniques of kicking in any style of martial arts? Think about the core, the spinal erectus, the multifidus muscles, the stablizers and the plane of movement: Saggital or transverse plane.[/B]
Ok since you insist on being taught basic muscle mechanics, we shall go through this exercise for the benefit of everyone. You seem to be trying to disguise your weak argument with vocab that you may or may not think I understand. I’ll let you know I understand it, and what you say makes 0% sense whatsoever. A kick is a kick, a squat is a squat. Kicking will give you a good kick. Squatting will strengthen the muscles that squat. There is no method of squat that is designed for you to kick. They are different movements that may or may not use some of the same muscles.
Now let me ask you this…what muscles do a bodyweight squat use, that a barbell squat don’t? I think you will be quite hard pressed to find a difference. Why? Because the mechanics are the same, only the resistance is different. Let’s think of the core, spinal erectors, stabilizers and the plane of movement, do you see why these muscles would be worked differently in bodyweight movements versus barbell? I sure don’t…why? Because it’s the same **** thing! Your muscles don’t become better at kicking because you did bodyweight squats, your legs don’t know there is a bar on your back, all they know is the mechanics of the motion you are performing, and the weight of resistance being applied. With bodyweight it is generally fixed as the method implies. With a barbell, I can slide more or less weight on as desired. Perhaps you missed intro to muscle physiology and body mechanics when you took your course.
Kicking is an open and close chain chain exercise. Is convetional bar squat an open and close chain exercise? Is a single leg squat a close and open chain exercise? Do you know what is a close and open chain exercises? Hint: No functional strength exercises are open chain exercises. e.g., the leg extention on cybex, strive, or Icarian or even the Hammer Strength machines.
Haha, again, you are digging yourself a deeper hole. Do you really think you are training your kick when you do squats? If so you are a fool. Strengthening your legs and hips may allow you to develop a stronger kick, but without kicking you aren’t going to be very good at it. Oh and whether something is open or closed chain only refers to whether or not the foot is fixed or free to move during the exercise. Again, good try at a smoke screen with the terminology, but just giving out what you seem to think is high level lingo to make yourself “appear” intelligent will not work here. Sorry son, intelligence is what we’re after. You have typed a great deal out, and basically said that bodyweight squats are functional exercises and barbell are not. And you have asked me if I understand some of your rudimentary terminology. You coulda done that in two lines…more typing doesn’t=intelligence. I may type a lot, but I like to think I get to the point and say what needs to be said. Functional strength is a very bogus term when it comes to weight training. If you wish to become functionally strong then you must actually PERFORM THE FUNCTION. So if you want a strong kick, then kick, if you want strong legs then apply resistance to them. How do you do this? With weights!!!
I what to hear your thoughts on this. I know that a piece of paper doesn’t mean anything, but my experience does. My years in school studying exercise physiology, my time in the martial arts, and my three years as a personal trainer as taught me something.
Now you have heard my thoughts. I may come across as a bit rude, unfortunately sometimes this is just the way I type. I’m sure you have learned a lot in your time, but perhaps your understanding of some of your observations are somewhat skewed. I have also found that physiology taught in schools is often 10-15 years behind what is now common knowledge, so you may have been taught incorrectly. This is why many trainers are very poor on knowledge but pretty good in terminology. Their basic understanding of body mechanics and muscle physiology are just plain wrong.
ElPietro,
Cheers
IronFist
Abobo,
Not to knitpick here, but the premier powerlifters work their lats heavy and often. The stronger and bigger your lats, the more stable you are on the bench because of both size and barbell control. The more stable you are on the bench, the more weight you put up. Take a look at westside training, and they hit the back 3rd every upperbody day and even on some leg days as well. This was more an FYI… 
Fair enough.
I mainly wrote that as I thought how a lot of people, including a buddy of mine with a big deadlift and bench press, have a lot of trouble with pullups.
I remember this article that I had read sometime last year, which diagnosed him exactly. Actually he was doing cycling between the deadlift and squat, doing them multiple times per the week, and doing a lot of leg curls too.
Anyway, to wrap it up, I opened his eyes to pullups a couple of months ago. I don’t know if they’re helping his bench though. The other day he missed an attempt bad, and I had to save his neck 
.