When do squats start becoming effecive?

sunlover89

I do squats 4 times a week. I do them wide legged and butt to floor, and hold a 10kg plate as my balance is bad with a barbell. I do 3 x 20. Do you think this is enough to have an effect on glutes? I also do dead lifts and leg presses for lower body strength training. I don't feel an ache because I take a pre workout supplement which disables the burn. Should I push myself to do more?

katevarner

You should increase your weight as the reps become easy. Or google "squat challenge" and do a month where you increase daily without using weights.

gmallan

Are you working to failure? You could consider upping the weight and lowering the number of reps (3 sets of 6-10 reps for example). Even doing this one or two day a week could help. It's not neccessarily about volume but intensity is important

d2footballJRC

I do squats 4 times a week. I do them wide legged and butt to floor, and hold a 10kg plate as my balance is bad with a barbell. I do 3 x 20. Do you think this is enough to have an effect on glutes? I also do dead lifts and leg presses for lower body strength training. I don't feel an ache because I take a pre workout supplement which disables the burn. Should I push myself to do more?

What pre-workout are you taking??

Sorry, but if you tear muscle fibers, a pre-workout isn't going to save you from DOM'S.

Rule of thumb is if you can complete your set full reps no problem, then you need to raise the weight some. Especially on squats you should be struggling a bit on those last few reps.

Lastly, anytime you say, hmm I wonder if I should push myself more when you are lifting, the answer is most likely always yes.

BackTatJIM

To build strength you need to add weight PERIOD! 20 reps is more of a endurance workout then strength training. Maybe start adding weight until you can only do 5 reps each set. **Switching to a barbell would help**

jimmie65

Why wide-legged?

thankyou4thevenom

I do squats 4 times a week. I do them wide legged and butt to floor, and hold a 10kg plate as my balance is bad with a barbell. I do 3 x 20. Do you think this is enough to have an effect on glutes? I also do dead lifts and leg presses for lower body strength training. I don't feel an ache because I take a pre workout supplement which disables the burn. Should I push myself to do more?

What pre-workout are you taking??

Just what I was wondering.

sunlover89

I do squats 4 times a week. I do them wide legged and butt to floor, and hold a 10kg plate as my balance is bad with a barbell. I do 3 x 20. Do you think this is enough to have an effect on glutes? I also do dead lifts and leg presses for lower body strength training. I don't feel an ache because I take a pre workout supplement which disables the burn. Should I push myself to do more?

What pre-workout are you taking??

Just what I was wondering.

I take Cellulor C4. I have to do it wide legged because I have a mild case knock knees and I have bad balance. The only pain/discomfort I feel after workouts is in my shoulders/upper arms. I increased my leg press yesterday from 79kg to 141kg and still feel nothing ;-/
When I hold the plate, it feels like it's not making the squat any harder...I squat with it, lift it above my head and repeat..I was doing this mainly to keep my heart rate elevated while lifting - i realise I'm working my arms and shoulders more with this move. I really can't use a barbell, I tried again yesterday and ended up just falling over with it unloaded! Is there a way I can heavily weight my squats without a barbel?

Chadomaniac

its amazing though , i do heavy heavy squats and get no burn at all on lower reps BUT the next day woooow , and my legs are building so well , but its said that we all respond differently . some grow on high reps lower weight and some legs grow at heavier weight less reps

delonda1

I never feel my squats the day of, I always feel my dead lifts and leg press the day of. But NEXT DAY! The pain in my glutes is UNREAL. like honestly.

As far as actually noticing a difference in that area. IM JUST STARTING. I squat 110-130 for 4 sets of 10. and just starting to see a major difference. as I added another leg day instead of just doing 1 im doing 2. and 1 high rep day and 1 low rep day. both including squats

dr3w_s

It's the intensity, ever since I switched from 3x10 to 5x5 squat, my quad and my bum sore the next 2 days

wonderbolt

When you stop using a 10kg plate and lift heavier! I do 50kg for 5 sets of 5 reps and my legs and butt look pretty good after a few months of doing so

bdamaster60

If you want squats to target your glutes more then contract your glutes on the eccentric part of the movement.

HelloDan

DOMs or burn isn't an indicator of effectiveness.
An indicator of effectiveness would be muscle growth, or strength\endurance improvements.


Squats, or any other exercise become effective, when you work at a level that is challenging enough to force the body to adapt. For you that might be 40kg, for me that might be 150kg, for Hossein Rezazedah that might might be 300kg, there is not fixed answer.

sunlover89

DOMs or burn isn't an indicator of effectiveness.
An indicator of effectiveness would be muscle growth, or strength\endurance improvements.


Squats, or any other exercise become effective, when you work at a level that is challenging enough to force the body to adapt. For you that might be 40kg, for me that might be 150kg, for Hossein Rezazedah that might might be 300kg, there is not fixed answer.

Awesome, thanks! I'm going to see how squatting "hugging" a few plates will work and do a 5x5 routine instead.

HelloDan

Awesome, thanks! I'm going to see how squatting "hugging" a few plates will work and do a 5x5 routine instead.

For now, that's fine, and you can do "goblet squats" with a dumbbell.

Long term, you need to work out why you are struggling with barbell squats, as they are a staple that should be in everyones exercise repertoire.

EvgeniZyntx

I take Cellulor C4. I have to do it wide legged because I have a mild case knock knees and I have bad balance. The only pain/discomfort I feel after workouts is in my shoulders/upper arms. I increased my leg press yesterday from 79kg to 141kg and still feel nothing ;-/
When I hold the plate, it feels like it's not making the squat any harder...I squat with it, lift it above my head and repeat..I was doing this mainly to keep my heart rate elevated while lifting - i realise I'm working my arms and shoulders more with this move. I really can't use a barbell, I tried again yesterday and ended up just falling over with it unloaded! Is there a way I can heavily weight my squats without a barbel?

The reason you are not feeling DOMS is most certainly not the C4.

Here is a small test - try 3x10 Bulgarian squats (one legged squats) with a small weight (say 1kg-4kg in each hand) -promise you will feel DOMS the next day. (It will work and improve your balance too!) If you can't do them due to balance, do them without weights and have someone hold your hands to help on the balance. A routine of a few weeks will help on squatting balance imensely.

For squats, if you are falling over is your foot position correct? Toes point outward 80-90% from each other, as you go down, knees move over the toes and remain wide?

Look at Zercher Squats if you want to try with the bar up front or hugging plates.

http://www.youtube.com/watch?v=14e12wFB2GQ

lcuconley

I do squats 4 times a week. I do them wide legged and butt to floor, and hold a 10kg plate as my balance is bad with a barbell. I do 3 x 20. Do you think this is enough to have an effect on glutes? I also do dead lifts and leg presses for lower body strength training. I don't feel an ache because I take a pre workout supplement which disables the burn. Should I push myself to do more?

What pre-workout are you taking??

Just what I was wondering.

I take Cellulor C4. I have to do it wide legged because I have a mild case knock knees and I have bad balance. The only pain/discomfort I feel after workouts is in my shoulders/upper arms. I increased my leg press yesterday from 79kg to 141kg and still feel nothing ;-/
When I hold the plate, it feels like it's not making the squat any harder...I squat with it, lift it above my head and repeat..I was doing this mainly to keep my heart rate elevated while lifting - i realise I'm working my arms and shoulders more with this move. I really can't use a barbell, I tried again yesterday and ended up just falling over with it unloaded! Is there a way I can heavily weight my squats without a barbel?

Omg...you need to stop taking creatine. You are not using a solid lifting program and creatine is, at best, a waste of money.

Look into new rules of lifting for women, strong lifts, etc

I agree with the previous poster that you need to work on using a barbell.

In general, if you are looking for better results, you need to "push yourself to do more"

dinosnopro

If you can squat " hugging " a plate. I would try front squats with a barbell.

Crankstr

I would watch some squat videos on form, and try your best to use the barbell.

even if you can only do a few at a time, and work your way up

Do you have someone who can spot you?

darkguardian419

They become effective when you stop being scared of the weights and start lifting heavy.

Loftearmen

When you aren't proficient at a skill, the answer is not to simply avoid using that skill. The solution is obviously to research, practice and learn how to squat properly with a barbell.

KenosFeoh

Really, butt to the floor? I was taught to never let your butt drop below your knees in a squat.

sunlover89

They become effective when you stop being scared of the weights and start lifting heavy.

Who the hell do you think you are? You know nothing about me apart from what i've written here about squats...you have no idea what my workout looks like.

danimalkeys

When you aren't proficient at a skill, the answer is not to simply avoid using that skill. The solution is obviously to research, practice and learn how to squat properly with a barbell.

qft

3x20 is only building endurance. I will guarantee if you switch to 5x5 with a barbell and heavier weight you are going to feel it the next day or 2. But as has already been noted, being sore isn't the mark of a good workout. When I use a new exercise or revisit one I haven't done in a while, I'll get sore from it, but by the 3rd time or so, it doesn't make me nearly as sore even if I'm using a lot more weight. Your body gets used to it. That doesn't mean it's not being effective though. Like others said- gains in strength and changes in your body are how you measure effectiveness.

Docmahi

I do squats 4 times a week. I do them wide legged and butt to floor, and hold a 10kg plate as my balance is bad with a barbell. I do 3 x 20. Do you think this is enough to have an effect on glutes? I also do dead lifts and leg presses for lower body strength training. I don't feel an ache because I take a pre workout supplement which disables the burn. Should I push myself to do more?

up that weight - sounds like you are doing goblet squats, youtube those you can still go heavy on them. also consider jefferson squats if you like the weight more centered

SteveJWatson

Really, butt to the floor? I was taught to never let your butt drop below your knees in a squat.

I know if I tried butt to floor, I'd probably fall over too..

sunlover89

Really, butt to the floor? I was taught to never let your butt drop below your knees in a squat.

I know if I tried butt to floor, I'd probably fall over too..

I didn't mean literally butt to floor lol... Just a deep goblet squat! I was doing "normal" squats with a barbell and yet still toppled over, the weight just doesn't feel right when not central to my body.

ArroganceInStep

You should work to improve your balance so you can squat with a barbell.

A mild case of knock knees doesn't mean you have to squat with a wide stance, you can, but you don't have to.

Until then: trap bar squats, hack squats, front squats, DB pistol squats, DB Rear Foot Elevated Split Squats, DB reverse lunges, goblet squats.

If you're doing 3 sets of 20 and not feeling anything but in your upper body, increase the weight (same with the other exercises).

Even on juice, it doesn't 'disable the burn'. I don't think your pre-workout supp is doing what you think it's doing.

Lastly, if 141 kgs doesn't feel like anything, first confirm your form is right (is your range of motion such that your knees break 90 degrees at least?) and then add more weight. See how high you can go.

sunlover89

You should work to improve your balance so you can squat with a barbell.

A mild case of knock knees doesn't mean you have to squat with a wide stance, you can, but you don't have to.

Until then: trap bar squats, hack squats, front squats, DB pistol squats, DB Rear Foot Elevated Split Squats, DB reverse lunges, goblet squats.

If you're doing 3 sets of 20 and not feeling anything but in your upper body, increase the weight (same with the other exercises).

Even on juice, it doesn't 'disable the burn'. I don't think your pre-workout supp is doing what you think it's doing.

Lastly, if 141 kgs doesn't feel like anything, first confirm your form is right (is your range of motion such that your knees break 90 degrees at least?) and then add more weight. See how high you can go.

Thanks for the advice :-) I do feel it after 3 sets of 20, just not as much as my shoulders do! I think I'm just not lifting heavy enough with the squats, as I do feel it with my dead lifts. The 141 kgs does feel like hard work, I was puffing and sweating like crazy, but it just doesn't hurt..although now from what I've read, pain isn't always an indicator of a good workout.

I also do want to keep trying with the barbell squats, but the trainer who is generally around at the time is an *kitten*. I might seek out another friendly face and get them to help me balance and check out my form. Perseverance!

All_Out_Attack

Omg...you need to stop taking creatine. You are not using a solid lifting program and creatine is, at best, a waste of money.

Look into new rules of lifting for women, strong lifts, etc

I agree with the previous poster that you need to work on using a barbell.

In general, if you are looking for better results, you need to "push yourself to do more"

Why should she stop taking creatine? Do you understand how beneficial creatine is for lifters?
http://www.dangerouslyhardcore.com/3562/the-ultimate-guide-to-creatine-supplementation-part-1/

Moreover, c4 has a very low amount of creatine in it... something like 1 or 2 grams, maybe? I take 20G daily, divided.

OP: start looking at why you feel unbalanced. Wide-legged squats are fine (I do extra-wide stance box squats as an aux lift) but you need to figure out why you feel so off-balance and try to correct that. Maybe you need to strengthen the muscles around your knees? I tore the meniscus in my right knee last year and started doing a lot more hamstring work and my squat has improved greatly. That's one of the wonderful things about lifting... if something is wrong with your body, you can fix it!

Are you falling to one side, or forward? or backward? Are you wearing very flat shoes? Cross-trainer type shoes that elevate your heel can kind of push you forward. Trying going barefoot and see if that helps. If so, you can try getting a pair of Chuck Taylors or wrestling shoes. Or you might have the barbell too high, which would push you forward, too.

Hope this helps!