Squat Advice

HollySue25
HollySue25 Posts: 69 Member
in Fitness and Exercise
OK, so I have been doing weighted squats for a cpl weeks. Yesterday I did 4 sets/ 12 reps/62 lb bar & 1 set/20 reps/62 lb bar & 20 (no weight) rear raisers. I have bumped it up a little from when I started. In the beginning I got really sore once but that was it. Woke up today with no soreness again. Hubby said it's cause I am getting stronger. ( I am an avid cyclist ) First time I have been really been kicking *kitten* with weights though. :) Not really sure if I am doing enough reps Or need to add more weight? As I am doing the squats I always push myself & I go really low. I don't wan't a huge booty but definitely toned, lifted & bubbly. :) Hubby says I continue my routine bump it up here and there I will get results and don't have to be sore all the time as long as I am putting in the work. But he don't squat.

Replies

  • hungrywhodat
    hungrywhodat Posts: 40 Member
    Is 12 reps all you can do at a time, or could you do 20 if you kept going?
  • goodtimezzzz
    goodtimezzzz Posts: 640 Member
    lower your reps from 4 to 7..raise your weights! Trust me on this i coach powerlifting..and REALLY KNOIW HOW TO SQUAT!
  • HollySue25
    HollySue25 Posts: 69 Member
    For the first 4 sets I do 12 reps & for my 5th and last set I usually do 20 reps to go out hard. You think I should bump up the first sets from 12 reps to 20? I may be able too. Not sure. :) It's hard when I am doing it, my heart rate and everything goes up and then I wake up with my legs feeling fine.
  • HollySue25
    HollySue25 Posts: 69 Member
    How much would you suggest I raise the weight? It's 62 lbs now.
  • missADS1981
    missADS1981 Posts: 364 Member
    you don't need to do 12 reps.

    you should aim to do less reps at higher weight and fatigue by the last one.

    i do 5x5 and each set i am def pushing the last rep.

    don't go for # of reps, go for heavier weight. JMO
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    increase weight and decrease reps a bit so you're maxing yourself out in the 6-10 range for 3-5 sets.
  • HollySue25
    HollySue25 Posts: 69 Member
    Thanks Everyone.
  • JNick77
    JNick77 Posts: 3,783 Member
    It's not good to be sore from every workout. Soreness is the body's signal of a failure to adapt to the training stimulus. A lack of soreness or reduced soreness indicates that your body is adapting and adaptation means you're getting stronger. So if you're not sore all the time and you can increase the weight used then that's a good thing, you're effectively stronger. Agree with an above poster, use more weight and considerably less reps, 3 to 5 tops for heavy sets. After the heavier sets you can always do some higher rep sets with a lighter weight or narrower stance (i.e. Olympic Style).
  • murphy612
    murphy612 Posts: 734 Member
    Everyone has already gave great advice on what to do with the weight, but I just wanted to chime in and say being sore the next day isn't an indicator to how hard you worked. Being sore is usually when you are using muscles you haven't in a while. Not always, but more often than not. Whether or not you are sore shouldn't make you feel like you are working hard enough. You just have strong legs :-) Good luck!
  • rick_po
    rick_po Posts: 449 Member
    By the way, I know a couple competitive cyclists, and they say nothing improved their cycling more than heavy squats. The guy I know best had a lot of trouble getting the form down right, but once he did, he started winning road races instead of coming in 10th.

    Smart move for a cyclist to do squats. Good luck!
  • jacksonpt
    jacksonpt Posts: 10,413 Member
    By the way, I know a couple competitive cyclists, and they say nothing improved their cycling more than heavy squats. The guy I know best had a lot of trouble getting the form down right, but once he did, he started winning road races instead of coming in 10th.

    Smart move for a cyclist to do squats. Good luck!

    I've noticed improvements in both my running and my cycling since getting serious about lifting last off-season.
  • Loftearmen
    Loftearmen Posts: 380
    Just run starting strength. it will take out all the guess work.
  • HollySue25
    HollySue25 Posts: 69 Member
    Tonight I am going to UP the weight & DROP the reps. How often a wk do you do squats 2-3? That's what I've been trying to shoot for. Too much? Too less? I know it's good to let your muscles heal in-between. Thanks for all the tips!
  • JNick77
    JNick77 Posts: 3,783 Member
    Just run starting strength. it will take out all the guess work.

    ^
    That
  • rick_po
    rick_po Posts: 449 Member
    Tonight I am going to UP the weight & DROP the reps. How often a wk do you do squats 2-3? That's what I've been trying to shoot for. Too much? Too less? I know it's good to let your muscles heal in-between. Thanks for all the tips!

    Take one or two rest days between hard workouts, however that fits into your schedule.
  • jfrankic
    jfrankic Posts: 747 Member
    Everyone has already gave great advice on what to do with the weight, but I just wanted to chime in and say being sore the next day isn't an indicator to how hard you worked.

    Don't make being sore your goal or tell yourself you didn't work hard enough if you don't wake up sore the next day. Soreness is not an indicator of a quality workout. Agree with the previous posters about increasing weight and decreasing reps.
  • thomas127
    thomas127 Posts: 32
    Just run starting strength. it will take out all the guess work.


    I agree with this also. I made extremely fast progress just doing this by the book. I only ever got sore the first few weeks.
  • tigersword
    tigersword Posts: 8,059 Member
    Just run starting strength. it will take out all the guess work.
    This, or Stronglifts 5x5. Both great programs.

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