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Squatting Weight and Schedule? - May 15 2008 21:10:18
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MattyH16v
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Hi, im new to the site and was looking to start working out again. I have a Marcy squat rack to use and I want to bulk up my skinny chicken legs! I'm 25 and weigh around 12 stone but my legs and knees are not overly strong so what kinda weight should I look at starting off with and when should I incease this? Also...I'm going to be doing bench presses and dumbell curls etc for my upper body but how ofen should I do the squats if I want to bulk up my legs quickly without over training them?
Thanks
Matt
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RE: Squatting Weight and Schedule? - May 15 2008 21:32:02
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3-style
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Hi Matty,
Im pleased that you are looking to improve your leg development with squats. Alot of people tend to ignore this exercise as it requires Mental as well as physical strength.
A good firm start would be 1 solid squatting session per week. As per weight selection, This is a little to personal to call. I cuold make judgements if I was traning you or indeed just casually watching a few sets of your squatting, however as this is not an option I would recommend starting very conservative with your weight and getting a feel for it. Perform a few reps with your given weight and see how difficult you find it, Increase until you feel you would be challenged to get 12-15 reps. This would be a fair starting weight to build upon.
As with any advice upon weight progression, Im a huge fan of weekly increments. these increments could be 5Kg plates if you feel your last session was a little easy, or realistically I would opt for a 1Kg / 2Kg plate each side. Its easy and manageable progression. An example would be bench press, if you add 2Kg per side for 10 weeks and manage to keep the reps in your desired range... 10 Weeks down the line you have added 20Kg! thats a mighty fine jump and the difference will not go un-noticed by your chest thats for sure.
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RE: Squatting Weight and Schedule? - May 15 2008 22:08:48
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MattyH16v
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Hi 3-style....cheers for your reply, I've done squats in the past with my brother helping me putting the bar on my shoulders but never really incresed the weight that much. As you said I guess it would be best to get a feel for things first as i'm just getting into it again then I can just how much weight I need to do....should have more confidence with a rack though. I've bought some weight gain powder with whey powder to help things along a bit. As I said I have fairly weak-ish knees as the muslcle around them is not very big...would it be advisable to wear knee supports while doing the squats? Thanks in advance...Matt
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RE: Squatting Weight and Schedule? - May 15 2008 22:09:12
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Mortimer
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Hello mate.
As per 3-style's post above, first off its great to see your going to squat as its IMO an excellent movement to spur total body growth as well as king for legs. And again as 3-style has already pointed out, the weight that you start with will only be deterimend by you. What i will say is, its by far, more sensible to start lighter and build your way up gradually than it is to train with your ego, stack a ton of plates onto the bar and then possibly injure yourself , which in turn can put you out of the game for some time...possibly even permanently put you off of weight training in the worst case.
< Message edited by Mortimer -- May 15 2008 22:10:46 >
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RE: Squatting Weight and Schedule? - May 16 2008 8:30:06
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Xian
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Have you thought about a 5 x 5 training program?
Focusing on squat , bench , dead , row , dips and chins a very good programme.
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RE: Squatting Weight and Schedule? - May 16 2008 9:34:31
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3-style
Posts: 1959
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quote:
ORIGINAL: MattyH16v
Hi 3-style....cheers for your reply, I've done squats in the past with my brother helping me putting the bar on my shoulders but never really incresed the weight that much. As you said I guess it would be best to get a feel for things first as i'm just getting into it again then I can just how much weight I need to do....should have more confidence with a rack though. I've bought some weight gain powder with whey powder to help things along a bit. As I said I have fairly weak-ish knees as the muslcle around them is not very big...would it be advisable to wear knee supports while doing the squats? Thanks in advance...Matt
I would not recommend knee supports in general, esepecially when starting out on squats as it is paramount you strengthen your knees and help them slowly grow accustomed to squatting.
Do you have any known knee problems? do they cause you pain or dicomfort? Is it physchological? Im not a doctor of physio, but its important to get a clear picture.
Thanks
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RE: Squatting Weight and Schedule? - May 16 2008 20:16:06
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MattyH16v
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Joined: Nov. 27 2007
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quote:
ORIGINAL: Xian
Have you thought about a 5 x 5 training program?
Focusing on squat , bench , dead , row , dips and chins a very good programme.
I've heard of this mate...i'll have a read through ur stuff and see what I think...sounds a good idea anyway...looks asthough you've had some good gains!
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RE: Squatting Weight and Schedule? - May 16 2008 20:18:48
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MattyH16v
Posts: 5
Joined: Nov. 27 2007
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quote:
ORIGINAL: 3-style
quote:
ORIGINAL: MattyH16v
Hi 3-style....cheers for your reply, I've done squats in the past with my brother helping me putting the bar on my shoulders but never really incresed the weight that much. As you said I guess it would be best to get a feel for things first as i'm just getting into it again then I can just how much weight I need to do....should have more confidence with a rack though. I've bought some weight gain powder with whey powder to help things along a bit. As I said I have fairly weak-ish knees as the muslcle around them is not very big...would it be advisable to wear knee supports while doing the squats? Thanks in advance...Matt
I would not recommend knee supports in general, esepecially when starting out on squats as it is paramount you strengthen your knees and help them slowly grow accustomed to squatting.
Do you have any known knee problems? do they cause you pain or dicomfort? Is it physchological? Im not a doctor of physio, but its important to get a clear picture.
Thanks
I don't especially have knee problems....just that there quite knobbly and I have'nt got massive quads so the my knees are generally no as strong as they should be. Know what u mean bout the supports....i'll start without them anyway and see how I get one....did'nt really need them when I did squats for a short period before, cheers. Matt
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RE: Squatting Weight and Schedule? - May 16 2008 20:52:21
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scruffy
Posts: 3851
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From: United Kingdom
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quote:
ORIGINAL: MattyH16v
quote:
ORIGINAL: 3-style
quote:
ORIGINAL: MattyH16v
Hi 3-style....cheers for your reply, I've done squats in the past with my brother helping me putting the bar on my shoulders but never really incresed the weight that much. As you said I guess it would be best to get a feel for things first as i'm just getting into it again then I can just how much weight I need to do....should have more confidence with a rack though. I've bought some weight gain powder with whey powder to help things along a bit. As I said I have fairly weak-ish knees as the muslcle around them is not very big...would it be advisable to wear knee supports while doing the squats? Thanks in advance...Matt
I would not recommend knee supports in general, esepecially when starting out on squats as it is paramount you strengthen your knees and help them slowly grow accustomed to squatting.
Do you have any known knee problems? do they cause you pain or dicomfort? Is it physchological? Im not a doctor of physio, but its important to get a clear picture.
Thanks
I don't especially have knee problems....just that there quite knobbly and I have'nt got massive quads so the my knees are generally no as strong as they should be. Know what u mean bout the supports....i'll start without them anyway and see how I get one....did'nt really need them when I did squats for a short period before, cheers. Matt
your knees are a predetermined size, but as you workout the conecting tissues, ligaments, tendons will strengthen along with the quads....as a beginner you want to build all core, stabilizing muscles up as you go, so wraps and knee supports as said above should be avoided..
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RE: Squatting Weight and Schedule? - May 19 2008 18:48:21
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MattyH16v
Posts: 5
Joined: Nov. 27 2007
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quote:
ORIGINAL: scruffy
quote:
ORIGINAL: MattyH16v
quote:
ORIGINAL: 3-style
quote:
ORIGINAL: MattyH16v
Hi 3-style....cheers for your reply, I've done squats in the past with my brother helping me putting the bar on my shoulders but never really incresed the weight that much. As you said I guess it would be best to get a feel for things first as i'm just getting into it again then I can just how much weight I need to do....should have more confidence with a rack though. I've bought some weight gain powder with whey powder to help things along a bit. As I said I have fairly weak-ish knees as the muslcle around them is not very big...would it be advisable to wear knee supports while doing the squats? Thanks in advance...Matt
I would not recommend knee supports in general, esepecially when starting out on squats as it is paramount you strengthen your knees and help them slowly grow accustomed to squatting.
Do you have any known knee problems? do they cause you pain or dicomfort? Is it physchological? Im not a doctor of physio, but its important to get a clear picture.
Thanks
I don't especially have knee problems....just that there quite knobbly and I have'nt got massive quads so the my knees are generally no as strong as they should be. Know what u mean bout the supports....i'll start without them anyway and see how I get one....did'nt really need them when I did squats for a short period before, cheers. Matt
your knees are a predetermined size, but as you workout the conecting tissues, ligaments, tendons will strengthen along with the quads....as a beginner you want to build all core, stabilizing muscles up as you go, so wraps and knee supports as said above should be avoided..
Ok...cheers...is there any other exercises that are good for building up the knee muscles etc then?
Matt
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RE: Squatting Weight and Schedule? - May 19 2008 19:00:10
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tristram
Posts: 2650
Joined: Aug. 1 2007
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a progression schedule?
5x5
these are example weights to show the system
week 1 : 10 15 20 25 20
week 2 : 5 10 15 20 15
week 3 : 15 20 25 30 25
weeK 4: 10 15 20 25 20
you should be able to see the pattern there, and you can put your current weights at week 1 and work from there.
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