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Wall-Squats - 6/21/2006 2:43:14 AM

vdk_au

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I want to start with some wall squats before doing the normal squats. I just wanted to know for building mass, what sort of reps/sets should be done. I know, 9-12 is the optimal for like doing weights, but is this the same for squats? Or should it done with low reps, and hold the squat down-position for longer?

Thanks

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RE: Wall-Squats - 6/21/2006 5:05:12 AM

GLD1

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Don't hold it at the bottom of the aquat, especially if you are just beginning. Ease yourself into it.

Be wary of the fact that when doing wall squats your body is in a different position to doing regular squats.

Take some time to familiarise yourself with the proper technique and start out light. Once you are ready, try to stick to a 5x5 or 4x6 routine, with a heavy weight for mass.

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11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
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RE: Wall-Squats - 6/21/2006 6:05:39 PM

vdk_au

Posts: 2288
Joined: 2/13/2006
From: Australia
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thanks alot. so what sort of rep/set range should a beginner like me head for?

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RE: Wall-Squats - 6/22/2006 1:10:22 AM

GLD1

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Joined: 3/29/2006
From: Wales, UK
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On proper squats, go for 5 sets of 5 reps, with say 80% of your max. Maybe more. Again concentrate on proper form, especially with heavy weights. Don't do more than you can handle, just a nice smooth rhythmn - down and up.

Doing squats like this once a week will build a good solid base and as a beginner, you should see good gains early on while your body adjusts to it...

_____________________________

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

(in reply to vdk_au)

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RE: Wall-Squats - 6/22/2006 1:57:45 AM

vdk_au

Posts: 2288
Joined: 2/13/2006
From: Australia
Status: offline

I mean for wall squats with no weights.

(in reply to GLD1)

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RE: Wall-Squats - 6/22/2006 2:53:25 AM

GLD1

Posts: 643
Joined: 3/29/2006
From: Wales, UK
Status: offline

Couldn't tell you, i guess see how it goes. I would worry that you will find it far to easy to be very producive at all. Much better to get and do proper squats if you can get to a gym or have the equipment at home.

You can do lots of other exercises however, i mean, if you are going to do weightless squats, don't bother using hte wall, learn the proper technique without weights first. You can then do variations of this to up intensity. For example one legged squats.

_____________________________

11.04.06:
Age: 22
Weight: 211 Lbs - 96 KG
Height: 6'
Body Fat: 22.13%

I LOVE LEG DAY!!

(in reply to vdk_au)

Post #: 6