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  1. #1
    Registered User AK87's Avatar
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    How much should I be squatting?

    I'm 22 and weigh 155lbs. Consider myself a beginner... but when I was 19 I weight lifted for a year and stopped. Now that I've started again, I've been at it for 3 months almost.

    For a set of 12, how much should I be expected to squat? What is poor, average, good and excellent for my weight (set of 12)?
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  2. #2
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    Originally Posted by AK87 View Post
    I'm 22 and weigh 155lbs. Consider myself a beginner... but when I was 19 I weight lifted for a year and stopped. Now that I've started again, I've been at it for 3 months almost.

    For a set of 12, how much should I be expected to squat? What is poor, average, good and excellent for my weight (set of 12)?
    http://www.tmuscle.com/free_online_a..._standards&cr=

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  3. #3
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  4. #4
    Registered User AK87's Avatar
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    Thanks but neither of your two websites talk about sets of 10-12 though...
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  5. #5
    Registered User O-Diesel's Avatar
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    Originally Posted by AK87 View Post
    I'm 22 and weigh 155lbs. Consider myself a beginner... but when I was 19 I weight lifted for a year and stopped. Now that I've started again, I've been at it for 3 months almost.

    For a set of 12, how much should I be expected to squat? What is poor, average, good and excellent for my weight (set of 12)?
    There is no good estimate for how much you should be squating....there is more factors then age, height and weight. Squat is based on a combination of muscles. Exm. Quads, hamstrings, abductors, lower back, exc. But the main factor in your squat is how strong your core is. Someone your size with a stronger core will probablly squat more as well as a weak core will not support much weight. Also flexibility and range of motion is a variable for squat ability. So I would not be overally concerned on amount...more concentration on getting your depth and getting stronger..dont compare yourself to others.
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  6. #6
    Registered User matjusm's Avatar
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    Originally Posted by AK87 View Post
    Thanks but neither of your two websites talk about sets of 10-12 though...
    Then you can use a one rep max calculator. Anyway, 12 reps is very high if you want to develop strength. Better to work with something lower like 5 reps per set if you want to develop strength.
    Strength + Speed = Power

    If you never fail, you aren't truly pushing yourself to the limit. If you never push yourself to the limit, how do you know what you're truly capable of?
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  7. #7
    BRB, Bulking Forever. ricohitman's Avatar
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    Originally Posted by AK87 View Post
    Thanks but neither of your two websites talk about sets of 10-12 though...
    Wow, really? You're going to be that anal? Ok....

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  8. #8
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    Here's a picture from that article



    PLEASE don't bench like that, it's a shoulder injury just ready to happen.
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  9. #9
    Registered User AK87's Avatar
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    Originally Posted by O-Diesel View Post
    There is no good estimate for how much you should be squating....there is more factors then age, height and weight. Squat is based on a combination of muscles. Exm. Quads, hamstrings, abductors, lower back, exc. But the main factor in your squat is how strong your core is. Someone your size with a stronger core will probablly squat more as well as a weak core will not support much weight. Also flexibility and range of motion is a variable for squat ability. So I would not be overally concerned on amount...more concentration on getting your depth and getting stronger..dont compare yourself to others.
    Not trying to compare to others... but I workout at home and don't have a spotter when I squat. This goes without saying, I don't squat to failure... so I never really tried to test myself to the limit. I was just wondering if I was going heavy enough. I just finished my sets at 170lbs (4 x 12) without any difficulty really...

    Originally Posted by ricohitman View Post
    Wow, really? You're going to be that anal? Ok....
    Hahaha thanks, calculator says I my max squat is 245lbs... is that bad, average, good, excellent...? (3 months training, 22 of age, 5'5'', 155lbs)
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  10. #10
    BRB, Bulking Forever. ricohitman's Avatar
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    Originally Posted by bigtallox View Post
    Here's a picture from that article



    PLEASE don't bench like that, it's a shoulder injury just ready to happen.
    x2. Wasn't referencing that article for the pictures, but that kid looks like he's going to pop a rotator cuff any second.
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  11. #11
    NAS Strongman bigtallox's Avatar
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    Originally Posted by AK87 View Post
    Hahaha thanks, calculator says I my max squat is 245lbs... is that bad, average, good, excellent...? (3 months training, 22 of age, 5'5'', 155lbs)
    Just know that calculators like that make assumptions that aren't true for everybody.

    As for if it's bad or not, how do you feel about it?
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  12. #12
    Registered User AK87's Avatar
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    Originally Posted by ricohitman View Post
    x2. Wasn't referencing that article for the pictures, but that kid looks like he's going to pop a rotator cuff any second.
    Never hurt my shoulder benching and was showed how to bench by a personal trainer... so I guess I've got it alright... I can tell his position ain't perfect, bu what exactly is he doing wrong so I make sure I don't go there.
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  13. #13
    Registered User AK87's Avatar
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    Originally Posted by bigtallox View Post
    Just know that calculators like that make assumptions that aren't true for everybody.

    As for if it's bad or not, how do you feel about it?
    I'm guessing it's alright considering I only have 3 months of training and haven't been squatting a lot... but I'm also guessing that I can improve a lot.

    Thanks for your help all of you
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  14. #14
    Emaj9#11 Inertiatic's Avatar
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    Originally Posted by AK87 View Post
    Never hurt my shoulder benching and was showed how to bench by a personal trainer... so I guess I've got it alright... I can tell his position ain't perfect, bu what exactly is he doing wrong so I make sure I don't go there.
    His upper arm angle in relation to his torso is 90 degrees.
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  15. #15
    Registered User AK87's Avatar
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    Originally Posted by matjusm View Post
    Then you can use a one rep max calculator. Anyway, 12 reps is very high if you want to develop strength. Better to work with something lower like 5 reps per set if you want to develop strength.
    Looking for leg resistance, I also do a lot of 6 x MAX one leg squats with 25 second rest... fun as hell :P

    Originally Posted by Inertiatic View Post
    His upper arm angle in relation to his torso is 90 degrees.
    Ok, that's waht I thought, thanks.
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  16. #16
    NAS Strongman bigtallox's Avatar
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    Originally Posted by AK87 View Post
    Never hurt my shoulder benching and was showed how to bench by a personal trainer... so I guess I've got it alright...
    Just know that most personal trainers know next to nothing about how to bench. Maybe you do "got it alright" but don't assume that just because a personal trainer showed you. To start, the guy in the pic has his elbows flared ( to an extreme IMHO ).
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    I should think a squat of 1,255lbs should be considered above average for your size...
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    The amount you Squat also depends on what exactly constitutes a squat in your opinion. I tend to abide by the "ass-to-grass" method, using lighter weights. It's a much too common occurrence to see people tossing 315 on the bar, but only going down 45 degrees, or less in many instances. Don't be so concerned about the weight your doing...just experiment (light weights first, obviously) until you find something that works.
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  19. #19
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    Originally Posted by bigtallox View Post
    Here's a picture from that article



    PLEASE don't bench like that, it's a shoulder injury just ready to happen.
    No wonder everyone at my gym is always fiddling with their shoulder.
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