Please suggest.The question is more directed towards how many sets you do and how many reps you perform.
10-12-2008, 06:25 PM #1
10-12-2008, 06:34 PM #2
i saw great strength gains by doing a 4 set process with 8,5,3,8 reps
if ur just beginning squats though i would saw do 4 sets of 10 reps for 5 weeks, 4 sets of 5 reps for 3 weeks, and so fourth with 3 reps for 1 week
thats how i was told by my trainer when i started workin out
but now im giong to start volumizing by doing 6 sets with reps of 4,4,4,12,20,20
10-12-2008, 06:50 PM #3
Day 1: 1 x 5 Squats (work to top set of 5)
Day 3: 4 x 5 Front Squats @ 70-75% of Friday's working weight
Day 5: 5 x 5 Squats (Sets across with same weight)Check out my Blog: Eastern Strength
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10-12-2008, 08:03 PM #4
10-12-2008, 08:08 PM #5
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10-12-2008, 08:19 PM #6
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The squat, like any other lower body exercise, is a tool used for building the musculature in the legs; mainly the gluteals and the quadriceps. Here are some muscular training protocols as far as repetition ranges are concerned.
Muscular endurance (which is to say, just how long a muscle can continue contraction under a given tension) 12-20 repetitions.
Muscular hypertrophy (building muscle size) 8-12 repetitions
Strength (just getting the weight as heavy as possible) 6-8 repetitions.
As far as set ranges, these can always be variable depending on the progress week to week as well as training experience, but usually range from 2-4. If you are just starting, i would suggest you start with the endurance phase, just to build proper control and form, then move on to the muscular endurance phase.
There may be slight variations of these guidelines. I would not recommend squats for a strict strength builder, as this can be a very dangerous exercise without spotters and the proper technique. There are plenty of other decent options as well.
10-12-2008, 08:35 PM #7
10-12-2008, 08:54 PM #8
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10-13-2008, 02:41 AM #9
Ok lately i was doing 5x5 routine for every body part but yeah i didnt know its mainly for strength and not for size. I was able to progress well on weights but wasnt seeing results in terms of hypertrophy.
Today infact i changed the workout of my arms to 4 sets with reps between 8-10 and after the workout i kind off felt that my previous workouts were in a way underdosed. There was not much of drop in weight really and i could carry on well.
So i am thinking of continuing the same momentum of 4 to 5 sets with repitions of 8-10 for squats.What do you say?
10-13-2008, 03:57 AM #10
squat 3x a week. it is the most taxing exercise and will put on the most mass; not only around your legs but your back as well becuase it has to hold it all up.
monday: Squat 5x5 working up to your 5 rep max.
wednesday: Squat 4x5 with the first two being warmups and the second two being about 70-75% of what you were working with on monday (last two sets should be the same weight).
friday: (volume and new max) Squat 4x5 working up to a new three rep max, 1x3 for a heavy new three rep max, 1x8 for volume and a cool down.
or you could just be a man and do 20-rep squats but i wouldn't recomend that if you have not squat alot before and don't have alot of experience.The dictionary is the only place where success comes before work.
10-13-2008, 06:37 AM #11
I my routine workout i follow this pattern, I had great strength gains by doing a 4 set process with 8,5,3,8 reps.
When i started my trainer suggested me to do the following....
Do 4 sets of 10 reps for 5 weeks, 4 sets of 5 reps for 3 weeks, and so fourth with 3 reps for 1 weekCheck out my progress and how I went from 157lbs to 191lbs in 9 months..