Squats

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marty24

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Hi folks,

I really want to build my legs up, especially my quads. Whats is more effective doing 3-4 sets of say 10-20 reps with a barbell weight across your shoulders or doing 100-200 squats without the weight.

Or is it better to mix it up, can you suggest a routine to follow?

Many thanks
Marty
 
I've just learned to do more squats lately and loving it. Personally, I would go with 8-12 reps of 3-5 sets with BB on the shoulder. There are tons of variation of squats: front, back, full, 3/4, deep. Then there are lunges....

Get the form down right first and do you have access to the gym or is this going to be home gym?
 
thanks for the reply, could you describle those squats you mentioned? i think i will also do the lunges and was thinking of the standard squat!

i will probably be doing this exercise at home although i do go to the gym where there is a squat machine. but its always full of muscle bound guys so i usually give it a miss there haha!
 
5X5 will make them much stronger and if you eat enough food that will make them bigger. :eating:

BUT if you're new to them i would stick with 8-12 for a while.
 
marty24 said:
Hi folks,

I really want to build my legs up, especially my quads. Whats is more effective doing 3-4 sets of say 10-20 reps with a barbell weight across your shoulders or doing 100-200 squats without the weight.

Or is it better to mix it up, can you suggest a routine to follow?

Many thanks
Marty
Click to expand...

How old are you?

For a beginner:

What will work for you depends on the context it is put in, reference your personal particulars. Most want more muscle, which means there can sometimes different paths to the same goal at the end of the day and which is 'better' simply depends on the context and the person.


Working on your diet. If you want to learn some base guideline ideas for your goal, then you WILL take the time to read these two very informative articles:





1. Working on proper form of "each" exercise.

2. Straight sets, nothing fancy, and nothing overly complicated.

Persons tend to make training overcomplicated, and it really isn't. And it needs uncomplicated for a beginner, and sets/reps also can vary dependent on the starting point of the beginner.

A base of 3 sets is a good compromise for a beginner. Bare in mind this is an approximate. You do want to be able to walk/function the day after. Therefore, the set variable can vary at the beginning, and simply increase (dependent on where you start). You will have to work on your variable poundage's per body part, which will take some experimentation to learn at the beginning. Reps 8 to 10 is a fair compromise at the beginning, of which, you can change as you get more experienced, and learn more about yourself and likewise get more educated in what you are doing.


Of course, how you approach your training in its entirety can depend on your equipment, time, etc, etc. What equipment do you have? Or do you have access to a gym?

Good luck,

Chillen
 
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When I was doing strength training a little while ago (I'm doing fat loss right now) I really got some great results out of a technique called wave loading.

What you do is load a barbell with a weight that is a challenge, but you can still do six squats on. Then, after resting for 30-45 seconds, load the bar with as much weight as you think you can possibly lift in one rep. After you complete that single rep, load the bar with some weight between the 1st and 2nd set, and do six more. Then, do another single heavy rep. Finish it all off with 10-15 reps at as much weight as you think you can manage.

For me, that looks like this:
Set 1: 6 reps, 155 lbs.
Set 2: 1 rep, 215 lbs.
Set 3: 6 reps, 175 lbs.
Set 4: 1 rep, 245 lbs.
Set 5: 10-15 reps (I always went for at least 12), 195 lbs.

Basically, after squatting a single rep with a lot of weight, your body remembers how heavy the weight is when you go to lift the next set, and seeing that it's lighter, your nervous system lets up a bit and you'll find it easier to lift.

This is kind of an advanced technique though, so if you're just starting off, you may want to get your strength up before trying this. I got some incredible results though, and it was fun as hell.

Also, if you're new to working your legs, don't neglect dead lifts! They're important too.
 
Xab said:
When I was doing strength training a little while ago (I'm doing fat loss right now) I really got some great results out of a technique called wave loading.
Click to expand...

Thats interesting! Has anybody(or your self) else tried that or have any info on it?
 
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