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05-26-2006, 10:21 PM
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my squats are puny
Well about 2 and a half months ago i added squats to my routine (3 months ago i didnt HAVE a routine...but 3 months ago is when i joined this site, thanks guys
 ) but i can barely get 190x4...i'm 5'11" and weigh 160, but i can bench 215 and db bench 80x4...my chest is just much stonger than my legssince i started doing squats my legs (and upper body) have really grown, but my squat hasnt gone up very much..my form is very good but i just cant seem to get stronger down there, any advice? (diet is in check) also, i'm hoping to play rugby in college this fall...anything i should add to leg day other than squats/curls/extensions?
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"the democratic cycle, much like the menstrual cycle, is a highly regular occurance that, while very reassuring, is somewhat of a nuisance" 
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05-26-2006, 11:39 PM
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But Ive started, and im embarrased to admit that I dont think I could get 200 up!  I also would like some advice, however my legs are sore right now, I figure Ill just work my way up 5-10 lbs a week trying to get 6-8 reps in.
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05-27-2006, 02:07 AM
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Just by chance when do you do your squats, i.e. are they the first exercise that you do on leg day or do you leave them to last? IMO they should always be first. Such a big compound exercise requires alot of effort and energy and if you leave it until last your legs are obviously going to be depleted of energy more than they were at the beginning. Could you put up your leg day routine as well please mate so we can take a look at it as I feel the answer to this is lying there. Surfer
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05-27-2006, 08:52 AM
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squats are always first for me just as bench and deadlift are on chest and back days
my leg routine: ride bike for 5-10 minutes SQUAT - 1 warm up set 130lbs, 160x8, 190x4, 190x4, 160xfailure, 130xfailure Leg Extensions - 3 sets per leg (i cant fit enough weight on my curl/extension machine) superset with Leg Curls unfortunately thats it  i'd love to do more but i'm home for the summer now and using my new bench/squat rack/cables but its tough to do when i'm at home and there are distractions and things to be taken care of i should probably do some lunges too tho huh?
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"the democratic cycle, much like the menstrual cycle, is a highly regular occurance that, while very reassuring, is somewhat of a nuisance"
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05-27-2006, 09:03 AM
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Try dropping to only 4 sets, not counting warm up! Make sure you give your legs plenty of rest. I hit mine once a week. Also, pyramid up such as:
warm up 160 X 8 180 X 6 190 X 6 (OR HIGHER) 170 X 6 Just my personal opinion. 
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Papasmurf: "there are no miracle supplements, fix your diet" http://www.bodybuildingforyou.com/forums/showthread.php?t=39994
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05-27-2006, 09:33 AM
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Well two and a half months ago i couldnt even do one squat without falling over even without weight.
But using the machines in the gym i gained some strength with advice on here i learned balance even if i was using a ball for support. yesterday i managed 3 sets of eight 7.2 kilos, not much but a great improvment for me. alright i didnt get my bum to the floor, but its a start right. practice i think and doing it often will help. sunday
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05-27-2006, 01:41 PM
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Same here my squats are weak as well. Are you doing them a$$ to the grass? I always try to do mine a$$ to the grass so that might be why they are so weak. Nice bench by the way I assume you are doing reps at 215?
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I am here for entertainment only. Tiger Woods benches 300 You can talk that talk but I walk that walk.
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05-27-2006, 09:59 PM
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i dont go ass to grass, but i do go below parallel
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"the democratic cycle, much like the menstrual cycle, is a highly regular occurance that, while very reassuring, is somewhat of a nuisance"
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05-28-2006, 08:35 AM
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today is leg day...i woke up a bit late (10:15) and i have to work at 12, so breakfast is a little weak(pb sandwhich and a banana), but i'm gonna go balls to the wall and let every1 know how i do...i'll post mmy w/o sometime tonight when i'm done with work
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"the democratic cycle, much like the menstrual cycle, is a highly regular occurance that, while very reassuring, is somewhat of a nuisance"
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05-28-2006, 09:10 PM
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rode the bike for 5 minutes to warm up then:
Squat - 10 at 130 to warm up, 8 at 160, 2x4 at 190(really had to work for those 4th reps haha) Lunges 3x5 per leg at 110 (superset with curls) today was the first time i have done lunges and i have to say they will always follow squats on my leg day, i was pretty tired at the end and i kno i'll feel that burning feeling of satisfaction in my legs for the next couple days any other exercises i should add? i plan on playing rugby in college this fall so i need to get bigger stronger faster (is there a supp for that? jk)
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"the democratic cycle, much like the menstrual cycle, is a highly regular occurance that, while very reassuring, is somewhat of a nuisance"
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05-28-2006, 09:41 PM
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OK from this point on, this is my training log haha, it should give me more insentive to push myself harder
well today was the first day of my 3 day legs/push/pull split (i usually do legs on monday but i'm working 3 jobs this summer 50-60 hrs a week which kinda puts a damper on my training/diet/fun/seeing my girlfriend time and i honestly thought today was monday haha i have already posted my workout, but my diet for today is as follows: breakfast: banana and PB sandwhich on light whole wheat bread workout (not enough i know but i was short on time) PWO: 3 scoops cytogainer w/ milk (650-700 cals 50g pro 60-70g carb) work (delivery driver at my friends roast beef/pizza place) 12pm-1015pm lunch:chicken kabob sub with loads of chicken (its marinated but still fairly lean) snack: a slice of pizza bedtime shake: muscle milk w/ 1% 650 deeeeeeeeeeeeeelicious calories
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"the democratic cycle, much like the menstrual cycle, is a highly regular occurance that, while very reassuring, is somewhat of a nuisance"
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05-28-2006, 09:43 PM
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post a vid, you'd be surprised what adjustments to form can make, and I'm not being an ass...but you prolly don't have perfect form.
you are doing no posterior core work...there is more to squatting than strong legs, you need strong hips, strong back, strong ass...etc. Squats murder hips...if you are not doing hipwork, you will never squat big.
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05-28-2006, 11:54 PM
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hipwork like....?
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05-29-2006, 06:42 AM
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yea what can i do for hips...i'll get a vid on here if i can too, i never thought my form might be bad
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"the democratic cycle, much like the menstrual cycle, is a highly regular occurance that, while very reassuring, is somewhat of a nuisance"
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05-29-2006, 12:49 PM
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Lunges (my personal favorite) Squats Leg Presses Straight-leg Deadlifts There is nothing wrong with doing isolation exercises, but you should have an adequate balance between the two. IMHO, if there is a compound movement for a specific muscle, I will always choose that over the isolation movement. -CB Last edited by Chutney-Bastard; 05-29-2006 at 12:54 PM.
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05-29-2006, 09:44 PM
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form is 80% of the issue in most cases...most are unaware of what small adjustments can make on the weight.
hipwork can include many things...staples of hipwork are adductor and abductor exercises (you know..the machines in the girl section of the gym), after those, you can do pullthroughs, kettle ball swings, GM's, GHR's (Glut-Ham-Raises), 45º hypers, all of which hit the posterior core, hips included although not directly. Most folks think you need big quads to squat, but squats take quads, hams, hips, back(lower), abs. You need a strong core and strong posterior as well as strong legs. And good form. You will see most folks, in this thread even, listed leg exercises as advice, while they are all good exercises, they are all incomplete as none address your posterior core, abs, or hips. ;-) Last edited by Mighty Mouse; 05-29-2006 at 09:46 PM.
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