New guy, needs squat help.
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
New guy, needs squat help. - 4/10/2005 12:04:07 PM
|
|
|
Goldenfrog
Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline
|
I’m new to this whole weightlifting thing, lifting about 5 weeks now. I’m 35 yrs old, 250lbs, 5’9 and 30% body fat according to my doctor. After some research I settled on a routine that is mostly compound movements with a couple isolated exercises thrown in for balance. Been doing “meat and potatoes” exercises (bench-press, squats, dead lifts) with a healthy serving of cardio. My goal is to add strength, symmetry and get to 10% body fat or less. I’m not having any luck with adding to my squats. I started at 95lbs and I’m only up to 140(4x10) now. My bench and dead lifts have faired a little better: bench start-135 now 205(1x6), dead lift start- 115 now 205(5x5).
Should I change my routine before it gets stale or should I stick with what I’m doing until it stops working?
Anyone have tips on helping my squats? I'm thinking that the problem isnt with my leg strength, but with my stabilizer muscles
|
|
|
|
|
RE: New guy, needs squat help. - 4/10/2005 3:00:02 PM
|
|
|
cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
|
How about some more info- What exactly are you doing for a leg workout right now? Sets, reps, rest between sets, everything- Also, post something about your diet- How you eat can definitely affect your performance, although if your other lifts are going up, that might not be what's holding you back- Still, some tweaks to your diet can never hurt.
(in reply to Goldenfrog)
|
|
|
|
|
RE: New guy, needs squat help. - 4/10/2005 3:36:30 PM
|
|
|
Goldenfrog
Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline
|
I was doing a 2 day spilt routine one day push, one day pull, for a full body workout. I think I just didn’t have the stamina to carry off working so many muscle groups in the same day. I went ahead and tried something different today. I think I was trying to do too many types of exercises. I switched to what looks something like a power lifting workout (I guess, like I said I’m a newb). I had a much better squat workout today; 2 sets 115X10 front squats then Full squats at 135x5, 155x5, 175x5, 195x5 and 205x5. Then I did dead lifts, some calfs with a little ab. I don’t think I’ll go back to that other workout anytime soon.
(in reply to cpl)
|
|
|
|
|
RE: New guy, needs squat help. - 4/10/2005 4:55:30 PM
|
|
|
flashchamber
Posts: 18
Joined: 4/10/2005
Status: offline
|
Well, the thing that helped my squat was this:
I wasn't squatting in 5 sets of 5 , increasing weight. Do a light set or two, then go for 80% of your max, for 5 reps, 3 sets. You will go to failure, and to make a hardy muscle group like your legs grow, nothing else will do. Think about it. They haul you around all day. What's anything less than high weight\low reps gonna do?
_____________________________
"Does this shirt make my arms look big? No, my big arms make my arms look big. Cool."
Bench-260
Squat-225
Curl-115
Deadlift-225
(in reply to Goldenfrog)
|
|
|
|
|
RE: New guy, needs squat help. - 4/10/2005 6:06:31 PM
|
|
|
cpl
Posts: 5667
Joined: 5/26/2003
From: New York City
Status: offline
|
quote:
2 sets 115X10 front squats then Full squats at 135x5, 155x5, 175x5, 195x5 and 205x5. Then I did dead lifts, some calfs
Sounds like a nice squat workout- Do that once a week, and you'll increase your squats just fine. The only other comment I have is that you should throw in some stiff leg deadlifts for your hamstrings- Unless you meant stiff leg when you said deadlifts. Regular deadlifts are a great exercise, but they don't target the hams like stiff legs do.
(in reply to flashchamber)
|
|
|
|
|
RE: New guy, needs squat help. - 4/12/2005 11:15:12 AM
|
|
|
Goldenfrog
Posts: 345
Joined: 4/10/2005
From: SanLeandro, CA
Status: offline
|
Having only done 140lbs, I wasn’t sure were to start with my squats. Next squat day I have a good reference point to work with. I do regular dead lifts. Stiff-leg dead lifts aren’t in this 3 week rotation just leg curls for hamstrings. My lower pack seems to be my weak point for both squats and dead lifts. I had a double whammy injury to my back in ’93. I pulled it one day playing volleyball (back when I was only 170 pounds) then was in a car accident the next day. It never did recover, that’s one of the main reasons I gained so much weight. It’s getting better but I still have the occasional spasm.
(in reply to cpl)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
