Feeling Depressed....Squats - UK-Muscle Body Building Community

mrbez · 10-02-2008, 05:15 PM

Hey Guys,

I can say I've been training more effectively the past year, however, I never found myself doing squats as much as what I should have been doing. I tended to use the leg press, and I admit it, I didn't train legs nowhere near as much as what I should.

However, the past month has seen me totally sort my diet out for a bulk, and I have started to incorporate leg days, including squats.

The thing is, and I know it shouldn't be like this, I can bench more and deadlift more than I can squat, and it's doing my head in!

I have been using the smith machine to do my squats and not the squat rack, as when I squat, I sometimes feel a "clicking" on the outer part of my left knee. This occurs when i'm driving upwards and pushing.

At the moment, i'm only squatting 90KG.

Are there any tips you guys can give me, or do I jyst have to be persistant and maybe do squats two times a week?

Regards.

Spangle1187 · 10-02-2008, 05:34 PM

When I first started training I never trained legs. When you get more into lifting, your diet evolves and so does your routine. Your legs will just have to play catch up.
Simple as, I was told once to do a maintenance style routine for my top half while I trained legs but I can do things at 70% 80% so I just hit my legs hard. For the first three months I trained them twice a week to get them started ( this was not at a heavy weight ) and then as they progressed I only train them once a week and now I look forward to leg day.

My legs are still playing catch up but they are no longer far behind!

mrbez · 10-02-2008, 05:37 PM

Thanks Spangle.

I'm currently bulking, and aiming for 3 sets of 4-8 reps, and lifting as heavy as I can.

I guess I should stop thinking about the numbers on my squats for now, and just concentrate on my technique, possibly train them twice a week and start with light weights, say 3 sets and aim for 8-12 reps to build some strength?

Spangle1187 · 10-02-2008, 06:09 PM

Do two squat workouts a week, one volume and one strength. Make sure you have recovered from the first workout before the second. At the time my legs needed this kind of shock treatment.

I would aim for 5 work sets. For volume 30-45 seconds rest and strength 2 mins. Dont get too greedy with the weight the key is to complete all the reps and all the sets. If you miss by one its not the end of the world but you dont want to be falling 5 short.

robbiedont · 10-02-2008, 06:47 PM

Chalk ALL over the bar, keeps it fixed onto your back and not trying to slide off, makes squats infinitely easier!

dmcc · 10-02-2008, 06:59 PM

My squat is just about the same as my dead and only about 20kg more than my bench - yet in the press I can use waaaaaaaaaaay more. I've just put it down to it being an unfamiliar exercise and as my technique improves, so will the load on the bar.

chrisj22 · 10-02-2008, 07:08 PM

My squat is the strongest of all my lifts.

When you get yourself under the bar, don't think about it, just get the bar on your back & step back immediately - don't hesitate for a second because that's when your head goes.

Take a couple of steps out the rack, get your feet positioned properly (10 to 2 in clock terms), big breath & down you go.

Keep your chest out & stick that fcuking **** out, too. Drive through your feet & heels & keep breathing.

Don't got to failure yet, make sure you leave the gym thinking you could have done that little bit more - next session you add weight. It's all about steady progression.

Good luck mate

mrbez · 10-02-2008, 07:23 PM

Thanks for that Chris.

I have been having both feet point forwards, perhaps this is why I am getting a clicking in my left knee?

Regards.

chrisj22 · 10-02-2008, 07:45 PM

I would say that's definitely one of the possibilities mate.

Get them at 10 to 2 and I guarantee the weight will start to increase.

simeon69 · 10-02-2008, 07:46 PM

Quote:

Originally Posted by dmcc

My squat is just about the same as my dead and only about 20kg more than my bench - yet in the press I can use waaaaaaaaaaay more. I've just put it down to it being an unfamiliar exercise and as my technique improves, so will the load on the bar.

same goes but think proberly todo with balancing the bar and stabalising muscles like when using a smith over a flat bench!

mrbez · 10-02-2008, 08:16 PM

Thank you guys.

I will change my routine into a 4 day split as opposed to 5.
On the first day I will also train legs, and on the 4 day I will train them, however, with lighter weights.

I will keep you all posted

robbiedont · 10-02-2008, 08:58 PM

Quote:

Originally Posted by chrisj22

Drive through your feet & heels & keep breathing.

I was told to not drive with your feet but to imagine pulling up from the base of your spine.

Also surely you should hold your breath as you squat up and down to keep everything tight?

Big-T- · 14-02-2008, 05:58 AM

Quote:

Originally Posted by robbiedont

I was told to not drive with your feet but to imagine pulling up from the base of your spine.

Also surely you should hold your breath as you squat up and down to keep everything tight?

Yes,defo drive through your feet m8..regarding breathing people do it differently but a good technique IMO is big deep breath,as you squat then hold it til on the way back up,past the sticking point then breath it out...

chrisj22 · 14-02-2008, 07:53 AM

Quote:

Originally Posted by robbiedont

I was told to not drive with your feet but to imagine pulling up from the base of your spine.

Also surely you should hold your breath as you squat up and down to keep everything tight?

Don't know about you, but I never imagine pulling up from my spine... injury sounds like it's waiting to happen - but that's just me.

I drive through my feet & legs.

wogihao · 14-02-2008, 10:04 AM

Try doing front squats & box squats, there realy exelent exersises.