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  1. #1
    Banned mariusjacobsen's Avatar
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    How heavy should I squat?

    Question sounds dumb, I know. But what I'm trying to figure out is how much I should be aiming to squat. As heavy as possible, of course. I weigh around 83 kgs and can currently squat 100 kgs (220 lbs) when doing 3 sets of 6 reps.

    The reason I'm asking is that I often get the feeling that I actually look stronger than I am. I see others in the gym with less mass squatting more. I'm trying to determine a realistic goal. Any thoughts?
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  2. #2
    isness is the bizness matt297's Avatar
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    your question makes no sense!

    What is your aim? to get stronger? bigger? for sports?
    "Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching

    The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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  3. #3
    Banned mariusjacobsen's Avatar
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    Originally Posted by matt297 View Post
    your question makes no sense!

    What is your aim? to get stronger? bigger? for sports?
    I was afraid of that. Hehe. Ok, I'll try to be more specific: My goal is not necessarily to get bigger, but stronger. I play soccer, so I train for that.
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  4. #4
    isness is the bizness matt297's Avatar
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    Originally Posted by mariusjacobsen View Post
    I was afraid of that. Hehe. Ok, I'll try to be more specific: My goal is not necessarily to get bigger, but stronger. I play soccer, so I train for that.
    well if you want to get stronger then you should be aiming to squat as heavy as possible

    couldn't give you an accurate goal becuase we're all different. Just set short term goals. AIm for 250lbs in say 4 months for example, then re-evaluate.
    "Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching

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  5. #5
    Banned mariusjacobsen's Avatar
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    Originally Posted by matt297 View Post
    well if you want to get stronger then you should be aiming to squat as heavy as possible

    couldn't give you an accurate goal becuase we're all different. Just set short term goals. AIm for 250lbs in say 4 months for example, then re-evaluate.
    That sounds pretty realistic I guess. I'll go for that
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  6. #6
    isness is the bizness matt297's Avatar
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    Good stuff.

    Going for 245 today. wish me luck!
    "Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching

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  7. #7
    Banned mariusjacobsen's Avatar
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    Originally Posted by matt297 View Post
    Good stuff.

    Going for 245 today. wish me luck!
    Not bad! Good luck with that!
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  8. #8
    Registered User beltshumeltz's Avatar
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    Originally Posted by matt297 View Post
    Good stuff.

    Going for 245 today. wish me luck!
    For your height and weight, I would guess you could pretty much reach 315 in 2 months, 350ish 5-6 weeks later, if you squat 3 times per week. Assuming maybe gaining 5 pounds or more in the first 2 months at least.

    Your squat is "novice-level" enough that you should be capable of adding about 10-15 pounds per week doing that as long as you're not cutting, and as long as you don't do a lot of leg cardio or other leg exercises.

    My numbers are maybe based off 3x5 instead of 3x6 though, so make a minor adjustment if you want

    If you buy partial 1.25 plates, you could add 2.5 pounds at once every workout, but whenever you have a 3 day break before your next workout, add 5 pounds.

    *applicable to low bar squatting, not high bar, and based on reading training logs of people on the starting strength forums who DID NOT GET INJURED IN THE PROCESS. I personally got a minor injury by a tight belt, but I went from 160 to 260 in about 6 weeks (15 pounds per week).

    By 350-400 pounds, then you'll probably need more complex programming since squatting 3 times per week would be too hard to recover from by then.

    If you use a different workout schedule, probably nothing I said but the weight goals apply. You can do this quickly though if you have people checking your form so that you don't end up raising the weight and degrading in form each time.
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  9. #9
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    Originally Posted by mariusjacobsen View Post
    Question sounds dumb
    if it smells like a pig...
    "I'm Mr. Beast, the big bad Fenris wolf, I'm The-End-of-the-World-Man, wearing the flesh of fallen angels!" - Jack Lupino

    "after the 3rd set he vomited, after the 4th set, he vomited really, really hard, I did not have him perform a 5th set" - Keith Wassung
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  10. #10
    I'll Rest When I'm Dead ironwill2008's Avatar
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    A worthwhile long-term goal to work towards would be double your bodyweight.
    No brain, no gain.

    You can't out-train bad nutrition.

    "The fitness and nutrition world is a breeding ground for obsessive-compulsive behavior. The irony is that many of the things people worry about have no impact on results either way, and therefore aren't worth an ounce of concern."--Alan Aragon

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  11. #11
    isness is the bizness matt297's Avatar
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    Originally Posted by beltshumeltz View Post
    For your height and weight, I would guess you could pretty much reach 315 in 2 months, 350ish 5-6 weeks later, if you squat 3 times per week. Assuming maybe gaining 5 pounds or more in the first 2 months at least.

    Your squat is "novice-level" enough that you should be capable of adding about 10-15 pounds per week doing that as long as you're not cutting, and as long as you don't do a lot of leg cardio or other leg exercises.

    My numbers are maybe based off 3x5 instead of 3x6 though, so make a minor adjustment if you want

    If you buy partial 1.25 plates, you could add 2.5 pounds at once every workout, but whenever you have a 3 day break before your next workout, add 5 pounds.

    *applicable to low bar squatting, not high bar, and based on reading training logs of people on the starting strength forums who DID NOT GET INJURED IN THE PROCESS. I personally got a minor injury by a tight belt, but I went from 160 to 260 in about 6 weeks (15 pounds per week).

    By 350-400 pounds, then you'll probably need more complex programming since squatting 3 times per week would be too hard to recover from by then.

    If you use a different workout schedule, probably nothing I said but the weight goals apply. You can do this quickly though if you have people checking your form so that you don't end up raising the weight and degrading in form each time.
    er thanks.

    I started at 27 years old just over a year ago <133lbs and could barely squat 90lbs. I know I'm not squatting a great deal but its been a major challenge getting here. if i could make the kind of progress your talking about I would run the streets of glasgow wearing nothing but a pair of socks and a smile.
    "Be like water making its way through cracks. Do not be assertive, but adjust to the object, and you shall find a way round or through it. If nothing within you stays rigid, outward things will disclose themselves…" - Dao de Ching

    The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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  12. #12
    Registered User turkey_server's Avatar
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    Originally Posted by matt297 View Post
    er thanks.

    I started at 27 years old just over a year ago <133lbs and could barely squat 90lbs. I know I'm not squatting a great deal but its been a major challenge getting here. if i could make the kind of progress your talking about I would run the streets of glasgow wearing nothing but a pair of socks and a smile.
    Better start running.
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  13. #13
    isness is the bizness matt297's Avatar
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    Originally Posted by turkey_server View Post
    Better start running.
    Vid upcoming
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    The biggest secret in life is not that we go through life discovering ourselves but that we go through life creating our selves. Think about that.
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