SQUATS?

xLaPetiteFille
xLaPetiteFille Posts: 76
in Fitness and Exercise
Where are the groups for Squats?

And just how effective are results of the "Squat Challenge"? My legs and *kitten* after the third day are crazy sore and numb :(

I'm doing the 30-day challenge, currently on the third-day!

Replies

  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Depends on what your goals are. If you want to build muscle endurance and burn some calories, then that 30 day squat challenge will do that. If you want to build strength and muscle, then that 30 day challenge will not do that.
  • xLaPetiteFille
    xLaPetiteFille Posts: 76
    Depends on what your goals are. If you want to build muscle endurance and burn some calories, then that 30 day squat challenge will do that. If you want to build strength and muscle, then that 30 day challenge will not do that.

    For the lack of better words, 1) A bubble-butt. 2) Stronger, more defined legs/thighs, plus burning calories
  • BinaryPulsar
    BinaryPulsar Posts: 8,927 Member
    You will get much better results from doing weighted squats. You can start with goblet squats, dumbbell squat variations, or you can simply start with using the 45 pound bar in the squat rack. As you learn good form and get stronger, add more plates to the bar. Heavier weights and less reps is better. Then rest for 45 seconds (or 30-90 seconds), and do another set (you can do 3 or 4 sets). Also, it is best to do a full squat. Squat all the way down to the ground before standing back up. Also focus on hip drive (you can look that up), basically it is when you are standing up that you partially initiate the movement from your booty. It's actually the natural way that I have always stood up from a squat because it allows you to really use the strong glute muscles and not to put the pressure onto the joints.

    Body weight squats can be good for when you are first learning good form, or for a warm up before doing heavy weight squats, or as a component of cardio/HIIT or just as a way to be active on a rest/recovery day.

    Also there is good info from bretcontreras.com and his book Strong Curves.
  • spirit05
    spirit05 Posts: 204 Member
    Highly recommend squats!
    At 50 years old my tush has never been more firm and my thighs are amazingly muscular after completing a 30 day squat challenge! Not to mention I am closer to achieving a thigh gap than I ever imagined possible!
  • callie006
    callie006 Posts: 151 Member
    Also there is good info from bretcontreras.com and his book Strong Curves.
    I'll second the recommendation for this book. I'm doing the beginner program from this book to restart after a long training pause due to injury, and I love it. The workouts are easy to follow, and there are a lot of options if you don't have the equipment for a certain exercise. There are beginner and advanced programs, glute-only programs and even a bodyweight program. While definitely hitting the glutes hard, the three full-body programs are also very good full-body workouts.
  • tomcornhole
    tomcornhole Posts: 1,084 Member
    Depends on what your goals are. If you want to build muscle endurance and burn some calories, then that 30 day squat challenge will do that. If you want to build strength and muscle, then that 30 day challenge will not do that.

    For the lack of better words, 1) A bubble-butt. 2) Stronger, more defined legs/thighs, plus burning calories

    If those are your goals, then the 30 day squat challenge is not an efficient approach. It can't hurt though and it's only 30 days, so keep going. See if you like the results. If you do, then be happy. If after 30 days you want more of 1 and 2, then you'll need to progressively add weight to those squats. And start doing weighted glute bridges.
  • Mokey41
    Mokey41 Posts: 5,769 Member
    My friend challenged me to do the squat challenge. I did 250 for her then and there and got that over with. Next?
  • BeachIron
    BeachIron Posts: 6,490 Member
    Do weighted barbell squats. The super high volume won't give you the muscle build that you want.
  • Jewlz280
    Jewlz280 Posts: 547 Member
    I like the challenge. I got to day 21 or 23 right before vacation and there was a noticeable difference. My butt and thighs were tighter and my waist looked smaller (I forgot to measure!). So, keep going with it and see what you notice. :smile: If you get done with that and like the way you look, start adding in some weights! Oh, and for the soreness.... there is no stopping it! But what I did was break the squats up into AM and PM. That seemed to help some.
  • LesaDave
    LesaDave Posts: 1,480 Member
    I have belonged to some previous groups. I don't know if they have a current or upcoming group starting for right now.

    I prefer to do the challenges WITH someone--makes me more accountable. But if you want to do a challenge and don't mind doing it yourself, here are three that I joined and the info:

    http://www.myfitnesspal.com/groups/home/12570-30-day-squat-challenge-march-2013

    http://www.myfitnesspal.com/groups/home/15646-show-me-the-booty-august-squat-challenge

    http://www.myfitnesspal.com/groups/home/16297-30-day-squat-challenge-september-2013

    I don't know if you have to belong to the group to see it, though. Sorry, still trying to learn about this site, so I'm not a big help.

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