Squatting question...

[ForceFan27]

Hey guys. I’m one of those “leg press, extensions, etc. is all I need” guys. Well, I realized that I was just being a p-ssy and needed to start squatting. Yup, leg press weight certainly doesn’t translate to squats. Anyhoo…I’ve been squatting for about a month and have a question. I like to keep the rep range at 8 per set, otherwise my form breaks down and I engage my back too much. Here is what I did today:

8 reps @ 135
8 reps @ 155
6 reps @ 175
4 reps @ 185

In regard to muscle growth, is it better to keep the weight lower (135-155) and hit 8 reps on all four sets and progressively move the weigh up once all 4 sets hit 8 reps for the same weight? Or keep it like the example above and only get 4 reps on the last set with the weight being 40-50lbs heavier? Hope that makes sense and I appreciate the help!

[acrawlingchaos]

Your form shouldn't be breaking down just because you are working in a lower rep range. If your form IS breaking down, it means you need to deload, and work back up. IMO. as a novice, you should ditch ramping sets, and use static sets (same weight each set). Once you hit all reps (either 3x5 or 3 or 4x8 is fine), add weight. A higher frequency would do you well also (2 or 3 x / week)

[ironwill2008]

In regard to muscle growth, is it better to keep the weight lower (135-155) and hit 8 reps on all four sets and progressively move the weigh up once all 4 sets hit 8 reps for the same weight? Or keep it like the example above and only get 4 reps on the last set with the weight being 40-50lbs heavier?

Either scenario can be effective as long as you work to progress the weight you're able to handle with good form on a consistent basis.


The "Reps-Across" scheme is a little easier to keep track of; here's an example:

If you can currently Squat, say, 175x8 on the first of your 4 sets, keep the weight the same on all three subsequent sets, working to get each up to 8 reps. When you're eventually able to get 8 reps 'across' all 4 sets, add 10 pounds to the bar on the next scheduled workout and then work to get the new, heavier weight up to 8-reps-across all 4 work sets. On any workout(s) where you're unable to complete all sets at your 8 reps, simply use the same weight on the next workout, and any subsequent session(s) until you reach reps-across.

Over a period of time, you will eventually progress your 175x8x4 to, say, 225x8x4 and then beyond, with a commensurate amount of new muscle mass to show for the work (providing you eat enough).

[silverlightning]

right now I switched to do 5 sets of 225x15. I did 3 sets today, so next week will add another set until I get 5 sets at 225x15. then will add weight. i was doing 3 sets at 315x5-6, but want to see what higher rep squats will do for my quad developement.