Questions about Squating and others

[lildog]

I've been lifting for a little under a year, but i have just recently started to try and incorporate legs into my workout.

I know squats are suppose to be key to leg and overall body strength, so i have started to do them. My question is..

I'm 5 '10 and weight 153lbs (trying to gain), and squating 95Lbs isn't easy for me, but i figure i have to start somewhere.

What type of set to rep ratio is best for gaining weight + strength?

I am currently doing 3 sets of 9 or 10 reps


Also, i do the same weight for the Bent Barbell row ( i know its for low/middle back)

Suggestions, thanks

 

[lildog]

ttt

 

[woogie12]

Check out the FAQ homie, it's got all the answers you're looking for. And don't worry about using low weight, everyone does have to start somewhere.

 

[Standard]

Worry about your form before the weight, too many people in gyms load on way too much weight and just 1/8th squat it.

Reps are too high at the moment, a good rep range is 5 sets of 5 reps (excluding warmups) so up the weight accordingly. You could incorportate a 20 rep squat at the end but that may not be the best if your just starting with the lift and is a bit more difficult because it is a rest pause set.

BOR (bent over row) up the weigh again and drop the reps, aim for the 4 - 6 range. Some people suggest heavier but form tends to suffer alot then.

 

[lildog]

thanks for the incite

 

[woogie12]

Haha standard did what most will not, what a good guy.

 

[Standard]

free beers tend to put me in a good mood :icon_chee

 

[Darph]

Squats have taken me longer to get used to than deadlifts. There's a lot of flexibility that's going to come along with doing squats. Make sure you're going Ass-to-grass, and more importantly: READ about how to do them, at least once a week. Also, do body weight squats on your off days. LOTS of body weight squats, in the exact same form you'd do a weighted squat.

Get your 5x5 routine going, you can pretty much stay the same weight for about a month and still see muscle gains, fat burning away, your legs shaping up, etc.

For me, squats are my "something always fucking hurts" lift. Because I always have some ridiculous muscle that I didn't know existed hurting by the 5th set. So it'll take a while to get used to.

 

[woogie12]

free beers tend to put me in a good mood :icon_chee

Care to share some? I'm in good need of a good mood.

 

[woogie12]

Squats have taken me longer to get used to than deadlifts. There's a lot of flexibility that's going to come along with doing squats. Make sure you're going Ass-to-grass, and more importantly: READ about how to do them, at least once a week. Also, do body weight squats on your off days. LOTS of body weight squats, in the exact same form you'd do a weighted squat.

Get your 5x5 routine going, you can pretty much stay the same weight for about a month and still see muscle gains, fat burning away, your legs shaping up, etc.

For me, squats are my "something always fucking hurts" lift. Because I always have some ridiculous muscle that I didn't know existed hurting by the 5th set. So it'll take a while to get used to.

Oh and I'm pretty sure it's better to alternate between ATG squats and parallel squats. Just don't be doing 1/4 or 1/8 squats like I see some people embarrass themselves in the gym with.

 

[vrmongrel]

free beers tend to put me in a good mood :icon_chee

Boo work, yay beer!

Want to do better at squats, this is a good place to start. Read FAQ, training logs and as much of the forum as possible and you will be well on your way.

 

[feezy]

Yeah - everything everyone's said is great advice. But again, make sure you go DEEP. At least to parallel and throw in some ATG (ass to grass) squats. Good judge of depth is if your quad muscle is actually dipping below your knee when you've gone down.

Sounds like you should do these for a while, get your weight up - and then hit the 20reps squats and milk technique. http://www.ironworkout.com/20_rep_squat.htm there's a link!

Good luck and may the HGH be with you.