Squats
brittneyalley
Posts: 274 Member
Just tried squaring for the first time in years. I could only squat the barbell (2 sets x 10 reps).
How long did it take you to improve? What did you start at and what weight are you at now? I'm sure I could do a little more (maybe 5-10 lbs), but I'm doing deep squats to hopefully activate my glutes more.
How fast/slow should I expect to improve since I'm such a beginner?
How long did it take you to improve? What did you start at and what weight are you at now? I'm sure I could do a little more (maybe 5-10 lbs), but I'm doing deep squats to hopefully activate my glutes more.
How fast/slow should I expect to improve since I'm such a beginner?
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Replies
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I started squatting with the TRX ropes. My trainer said it was the safest way for me to work on my form and get nice deep squats. I have some pretty significant back problems so I'll never squat heavy. It took a few weeks of practice on the trx, then I did a couple of weeks with 5 lbs dumbbells, then 10 pounds ect...I can now do 20 pounds with a barbell, if my back is feeling good. For now, I will stick with 20 pounds. At least for a few weeks.1
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Are you on a prescribed program? Many beginner programs will have a progression system such as +5lbs per week or a gradual increase in volume. For isolation/accessory lifts I used the reps as my indicator; if the set/rep scheme calls for 3 x 8-12 I'll up the weight by a notch (2.5 or 5 lbs) on my adjustable dumbbells for the next workout.
Make sure you continue to focus on form and not just weight increases.3 -
Are you on a prescribed program? Many beginner programs will have a progression system such as +5lbs per week or a gradual increase in volume. For isolation/accessory lifts I used the reps as my indicator; if the set/rep scheme calls for 3 x 8-12 I'll up the weight by a notch (2.5 or 5 lbs) on my adjustable dumbbells for the next workout.
Make sure you continue to focus on form and not just weight increases.
I'm not doing a program as of right now. I would like to start strong curves, but I need to do a little more research as I don't know how to do all the exercises yet. I would rather lift less and have a good form than lift too much, but it's almost embarrassing just squating the bar! Hopefully I'll start getting stronger soon.
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brittneyalley wrote: »Are you on a prescribed program? Many beginner programs will have a progression system such as +5lbs per week or a gradual increase in volume. For isolation/accessory lifts I used the reps as my indicator; if the set/rep scheme calls for 3 x 8-12 I'll up the weight by a notch (2.5 or 5 lbs) on my adjustable dumbbells for the next workout.
Make sure you continue to focus on form and not just weight increases.
I'm not doing a program as of right now. I would like to start strong curves, but I need to do a little more research as I don't know how to do all the exercises yet. I would rather lift less and have a good form than lift too much, but it's almost embarrassing just squating the bar! Hopefully I'll start getting stronger soon.
A lot of programs have you start with the bar then add 5 lbs to the bar each workout, and in a matter of months you are squatting a lot of weight. Take a look at starting strength, strong lifts, or strong curves for a good workout that incorporates increasing the weight each week on the big lifts.0 -
brittneyalley wrote: »Are you on a prescribed program? Many beginner programs will have a progression system such as +5lbs per week or a gradual increase in volume. For isolation/accessory lifts I used the reps as my indicator; if the set/rep scheme calls for 3 x 8-12 I'll up the weight by a notch (2.5 or 5 lbs) on my adjustable dumbbells for the next workout.
Make sure you continue to focus on form and not just weight increases.
I'm not doing a program as of right now. I would like to start strong curves, but I need to do a little more research as I don't know how to do all the exercises yet. I would rather lift less and have a good form than lift too much, but it's almost embarrassing just squating the bar! Hopefully I'll start getting stronger soon.
If you want to do Strong Curves, get the book. You don't even get to barbell squats until the 9th week of the beginner program.2 -
There's no shame in squatting just the bar until you have mastered good form! Some guys at my gym who are really big were making their friend squat a broomstick to work on his form the other day, since he wasn't doing it properly with just a bar.
I could go up 10 lbs / wk pretty regularly until I hit about 120, then my bad knee started giving me trouble and I had to drop down for a while. Finally up to 165 which is bodyweight for me, but it took me a good six months, and I had been squatting 100+ reps with no weight for a long time before that, so I had a good basis to build on.1 -
Thank you all! I'll definitely get the book. This is something I really want to stick with. I'm still eating at a deficit so I probably won't improve too much, but I'd like to maintain what muscle I do have so recomping and lean bulking is easier. I have about 25 pounds to lose until I get to my goal, but I'm really excited to start building more muscle!1
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Start with bodyweight squats, then use dumbbells or KB until you can goblet squat 45 lbs then go to the bar2
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Get the Strong Curves book if you're interested in working on your glutes.
Squats aren't the best exercise for activating them.
Squatting correctly comes naturally to some people and is hard for others depending on physiology. It has taken me years to work on my squat because I have long femurs and have tight hips. A lot of the traditional advice on how to squat didn't work for me and I had to work through a lot of frustrations to learn more about what's okay due to my particular physiology.
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All you can do is all you can do.
Don't worry about it. Just keep doing your plan.3 -
The book is a must have for strong curves! I don't know what I would do without mine. I refer back to it often when creating my program (I need to sub some of the program exercises due to injury/equipment). I'm currently starting the advanced program for a second run through as I had to take a break due to aggravation of my shoulder injury.1
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Awesome to hear about the book being good! Have you all seen much results in growing your glutes?0
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The book is a must have for strong curves! I don't know what I would do without mine. I refer back to it often when creating my program (I need to sub some of the program exercises due to injury/equipment). I'm currently starting the advanced program for a second run through as I had to take a break due to aggravation of my shoulder injury.
I know right... I reference it all the time for info and although I'm doing Get Glutes now I still use the index if I need to sub an exercise in.2 -
That's fine you have to start somewhere - squat 2-3 x per week - work on your form & add a little weight each time - Eastcoast Jim
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brittneyalley wrote: »Awesome to hear about the book being good! Have you all seen much results in growing your glutes?
Growing mostly happened for me in a surplus. Some minor growth in maintenance too. In a deficit I maintained my glutes and shaped them..this was all while doing Strong Curves and similar programming1 -
brittneyalley wrote: »Awesome to hear about the book being good! Have you all seen much results in growing your glutes?
Growing mostly happened for me in a surplus. Some minor growth in maintenance too. In a deficit I maintained my glutes and shaped them..this was all while doing Strong Curves and similar programming
Awesome, I was hoping you'd comment! I plan to lose about 25 more pounds and then start eating a little above maintenance to hopefully get some growth.
How long did it take you to see noticeable results in a surplus? Weeks? Months? Years? Just trying to figure out what to expect. Thanks!0 -
brittneyalley wrote: »brittneyalley wrote: »Awesome to hear about the book being good! Have you all seen much results in growing your glutes?
Growing mostly happened for me in a surplus. Some minor growth in maintenance too. In a deficit I maintained my glutes and shaped them..this was all while doing Strong Curves and similar programming
Awesome, I was hoping you'd comment! I plan to lose about 25 more pounds and then start eating a little above maintenance to hopefully get some growth.
How long did it take you to see noticeable results in a surplus? Weeks? Months? Years? Just trying to figure out what to expect. Thanks!
Noticeable results took a few months. I am on my third bulk cycle now so it's been about three years of building.1 -
brittneyalley wrote: »Awesome to hear about the book being good! Have you all seen much results in growing your glutes?
Glute growth will only happen if you're eating in a surplus. You might see some slight gains as a newbie, but IIRC, you're not very overweight, so I think you're only likely to see marginal growth.
However, if you're like me (don't go by my profile picture, it's old), what you will see is some lifting and shaping.
I most definitely have seen that. I really need to take a new profile picture.2
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