Just started squating - UK-Muscle Body Building Community

philipebrown · 10-05-2004, 11:26 AM

Hey up you lot

Decided it was about time i got into my squats properly. Im pleased with my deadlift (4 plates on each side) but my squats are lacking, i feel.

I have naturally BIG quads and have never really had to train them that hard, guess im lucky in that respect but decided to blast them last friday.

technique wise, i set the rack so that i only squat down so that my legs become parralell to the floor as i have knee trouble but feel that that is far enough anyway.

Started my first set for 15 reps with the olympic bar loaded with a light 40k

2nd set went for 60k for 12 reps
3rd set went for 80k for 12 reps
4th set went for 100k for 10 reps
5th set went for 100k and failed after 5 reps

One more set back down to 60k for a gruelling 20 reps

this was my first squating session since last year and my legs are still sore.
I am convinced that i can go for 120k+ easy for low reps but my trainer decided to torture me with high reps instead!

How does this rate with others in terms of squating progress?
I am now getting well into them and am planning on having legs like tom platz by next year!lol

Jock · 10-05-2004, 11:49 AM

Looks ok bro, if your just starting out.

The benefits of regular heavy squatting are considerable and although it may not be the most pleasant of exercises (heavy ass to the grass) you will definitley feel better in the long run.

philipebrown · 10-05-2004, 12:03 PM

I can leg press with 8 plates on each side but squats are a different ball game arent they! Your whole body needs to be powerfull.

powerU · 10-05-2004, 12:03 PM

are you squatting on a smith machine??

just when you say 'set the rack'

philipebrown · 10-05-2004, 12:05 PM

Nah, using the squat rack. the smith machine looks like it could make your knees pop!

philipebrown · 10-05-2004, 12:06 PM

The rack has adjustable arms that you can move up and down to use like a spotter so if you go down and cant get back up then these arms can bare the weight of the bar if you let go!

powerU · 10-05-2004, 12:29 PM

fancy!!!!!

if i go down and can't get up i'm in trouble, good old Fitness First!

damagedgoods · 10-05-2004, 02:35 PM

I've had a 3week break from squatting - as I seem to have doen somthing to my knee...

Smith machine I use most of the time as I find I can be stricter and there is little room between the squat rack and the cable crossover station at the gym I go to... I go heavy on squats but have now started to cut back ont the weight and go for more reps.

Also tried for the first time yesturday doing 50rep sets on the isolation exercises for the legs liek extensions and curls - F**K me did it burn and I can feel it today...

Your weights will start to increase fast....

Jock · 10-05-2004, 03:08 PM

I wouldn't get too reliant on the Smith Machine mate, that thing can be a curse if you use it too often.

Free weight squats will develop a number of 'stabilizer' muscles, (lower back, abs etc) whereas you don't get this benefit as much when using the Smith.

Jock

**hackskii** · 10-05-2004, 03:29 PM

Nice Jock, spot on there.
Also the smith machine wont let you get into your natural groove for the squats and you are using the machine guiding you instead of letting things go in the natural movements.
Squats are the single best exercise for legs hands down. Nothing is better or compares to the benefits of squats. If you have knee probs then just lighten up the weight and do reps. Legs can take a serious pounding. But if you are new to squats take it easy as you wont be able to walk the next day.

If knees are an issue then you can do squats every other week but do leg extensions and curls for strengthining the knees.

Panthro · 10-05-2004, 05:16 PM

smith machine is a waste of space IMO... although it does have 1 purpose.. to keep the geeks out of the squat rack.... ;) oh, and to hang my towel up on...

**hackskii** · 10-05-2004, 05:18 PM

LMAO Panthro

powerU · 10-05-2004, 05:55 PM

lol panthro, very true - although if you get one of the pinheads doing bicep curls, they tend to have 5 or 6 mates spotting for them with their little sleeves rolled up!

Panthro · 10-05-2004, 06:17 PM

my favourite is the "4-man workout"...

You've got person #1 bench-pressing (with far too much) with Mate #2 "spotting the lift off" who is doing bent over rows for him, and mates #3 & 4 on either end of the bar doing a sort of bicep curl... rotate for 10 sets each, and they've all benched, rowed and curled all in one exercise. Perfect.... time do do 20 more sets of isolation curls....

Jock · 10-05-2004, 08:04 PM

LMAO it's so true!

10-05-2004, 11:26 AM	#1 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	Just started squating Hey up you lot Decided it was about time i got into my squats properly. Im pleased with my deadlift (4 plates on each side) but my squats are lacking, i feel. I have naturally BIG quads and have never really had to train them that hard, guess im lucky in that respect but decided to blast them last friday. technique wise, i set the rack so that i only squat down so that my legs become parralell to the floor as i have knee trouble but feel that that is far enough anyway. Started my first set for 15 reps with the olympic bar loaded with a light 40k 2nd set went for 60k for 12 reps 3rd set went for 80k for 12 reps 4th set went for 100k for 10 reps 5th set went for 100k and failed after 5 reps One more set back down to 60k for a gruelling 20 reps this was my first squating session since last year and my legs are still sore. I am convinced that i can go for 120k+ easy for low reps but my trainer decided to torture me with high reps instead! How does this rate with others in terms of squating progress? I am now getting well into them and am planning on having legs like tom platz by next year!lol __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

10-05-2004, 11:49 AM	#2 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	Looks ok bro, if your just starting out. The benefits of regular heavy squatting are considerable and although it may not be the most pleasant of exercises (heavy ass to the grass) you will definitley feel better in the long run. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-05-2004, 12:03 PM	#3 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	I can leg press with 8 plates on each side but squats are a different ball game arent they! Your whole body needs to be powerfull. __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

10-05-2004, 12:05 PM	#5 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	Nah, using the squat rack. the smith machine looks like it could make your knees pop! __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

10-05-2004, 12:06 PM	#6 (permalink)
philipebrown Looking Freaky Join Date: Nov 2003 Location: north east Posts: 924	The rack has adjustable arms that you can move up and down to use like a spotter so if you go down and cant get back up then these arms can bare the weight of the bar if you let go! __________________ "no, no, side chest franco, not front chest!........ ....and if you don't have it, don't hit it!" Arnold...from the making of pumping iron.

10-05-2004, 12:03 PM	#4 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	are you squatting on a smith machine?? just when you say 'set the rack'

10-05-2004, 12:29 PM	#7 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	fancy!!!!! if i go down and can't get up i'm in trouble, good old Fitness First!

10-05-2004, 02:35 PM	#8 (permalink)
damagedgoods Looking Freaky Join Date: Oct 2003 Location: Wisbech Posts: 763	I've had a 3week break from squatting - as I seem to have doen somthing to my knee... Smith machine I use most of the time as I find I can be stricter and there is little room between the squat rack and the cable crossover station at the gym I go to... I go heavy on squats but have now started to cut back ont the weight and go for more reps. Also tried for the first time yesturday doing 50rep sets on the isolation exercises for the legs liek extensions and curls - F**K me did it burn and I can feel it today... Your weights will start to increase fast....

10-05-2004, 03:08 PM	#9 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	I wouldn't get too reliant on the Smith Machine mate, that thing can be a curse if you use it too often. Free weight squats will develop a number of 'stabilizer' muscles, (lower back, abs etc) whereas you don't get this benefit as much when using the Smith. Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-05-2004, 03:29 PM	#10 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,689	Nice Jock, spot on there. Also the smith machine wont let you get into your natural groove for the squats and you are using the machine guiding you instead of letting things go in the natural movements. Squats are the single best exercise for legs hands down. Nothing is better or compares to the benefits of squats. If you have knee probs then just lighten up the weight and do reps. Legs can take a serious pounding. But if you are new to squats take it easy as you wont be able to walk the next day. If knees are an issue then you can do squats every other week but do leg extensions and curls for strengthining the knees. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-05-2004, 05:16 PM	#11 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	smith machine is a waste of space IMO... although it does have 1 purpose.. to keep the geeks out of the squat rack.... ;) oh, and to hang my towel up on... __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

10-05-2004, 05:18 PM	#12 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,689	LMAO Panthro __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

10-05-2004, 05:55 PM	#13 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	lol panthro, very true - although if you get one of the pinheads doing bicep curls, they tend to have 5 or 6 mates spotting for them with their little sleeves rolled up!

10-05-2004, 06:17 PM	#14 (permalink)
Panthro Getting HUGE! Join Date: Jan 2004 Posts: 1,509	my favourite is the "4-man workout"... You've got person #1 bench-pressing (with far too much) with Mate #2 "spotting the lift off" who is doing bent over rows for him, and mates #3 & 4 on either end of the bar doing a sort of bicep curl... rotate for 10 sets each, and they've all benched, rowed and curled all in one exercise. Perfect.... time do do 20 more sets of isolation curls.... __________________ "looking at picutres of half naked men dont get you strong. Lets get down to business and go to the gym" - Svend Karlson. 'Viking Power'

10-05-2004, 08:04 PM	#15 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	LMAO it's so true! __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.