When do squats start becoming effecive?

You can use a plate but barbell is out, maybe try dumbbells if you have not yet? I am doing Chalean Extreme and just starting out I wanted to start with something that I could really learn form with and for me watching other people's correct form while i work helps me. I use dumbbells and am currently doing 25lbs-35lbs on each dumbbell so 50-70lbs. Like I said I am just starting out and I am far from in shape and pretty weak but this gives me a good challenge where I am reaching failure at 10-12 reps.

I never really have problem with balance so long as I am keeping my form making sure my knees aren't pushing forward my tush stays pushed back and keeping the weight in my heels.

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!

^ reposting more to back him up about the creatine - there is hardly any in cellucor c4, why do people think its so dangerous - I don't get it.

You could hold a sandbag on your shoulders or bear hug it. Bear hug sandbag squats are incredibly taxing. Just so you don't get confused by some of the replies, deep squats are not detrimental to your knees. If you like to do them that way, keep doing them.

Decrease your reps to 6-12 and increase your weight... Try doing squats on a bosu to improve your balance.

If you want to go heavier, but have a hard time with balance, you should try doing your squats on a smith machine. Thatr's how I do mine. I start off with a warm up set - no weight, then add weight 25's each side, and I increase my weight by 20 lbs each set. The more weight I do, the less reps. I typically max out around 150lbs. and do 5 or 6 reps. I would never be able to go this heavy simply using a barbell. The smith makes it possible. Try it and see

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.

You are afraid to squat with a barbell=afraid of the weights. They were correct

FYI - I don't lift heavy either. I'm NOT afraid of the weight. I have a recognized medical condition and previous injury that seriously affects my range of motion. I'm NOT lifting something free-form that's going to injure myself. If I want to go heavier than I'm comfortable on a freeweight, I use a machine. That way, I don't have to worry about dropping something on my toes if my shoulder won't move it into place properly.

At my gym (and potentially at yours, OP) you may have a one-day-with-a-trainer program, where the trainer basically walks you around, shows you how to do the exercises properly. I wasn't able to use a barbell either for squats, but he DID teach me to balance using handweights. So I try to use a kettlebell, or a pair of dumbells. It's just easier for me because of my shoulder.

Trainers are generally familiar with many more exercises than we. Especially when we're new to a weightloss or fitness routine. I'd say spend a couple of dollars on a day with a trainer. It's cheaper than you think, and you may be given some ideas to target the areas that YOU specifically want to change. Online... people's tips & advice about what exercises you should try can only go so far. They DON'T know you... they don't know anything about you.

For me? Chatting with Nyrton at the gym was the BEST thing that I could have done for my body.

I would reduce frequency to 2-3 times/week max, and to increase the weight.

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

This. Front squats give me more of a soreness with less weight than back squats and are easier on the back. Also, 4 times a week may be too much. That means with at least 1 of your squat days you get no rest day between the lest squat day.

Decrease your reps to 6-12 and increase your weight... Try doing squats on a bosu to improve your balance.

Why on earth would you recommend that someone who can't squat on a stable surface try squatting on an unstable surface?

exactly. Maybe try some bodyweight squats on one of those to improve balance but definitely not with weight.

Just to weigh in and add support to people who have advised to pick up the barbell.

Feet at shoulder width, keep the knees tracking in a straight line (look in the mirror whilst squatting - that's what it's there for).

Squat barefoot if possible, or in shoes that are flat and non-supportive if your gym doesn't like barefoot/in socks.

Don't worry about very deep squatting. Aim for the thighs to break parallel with the floor, then return. If you can do 10 without breaking form, then the weight isn't enough.

Don't worry about muscular bulking (hypertrophy), even with a small creatine dosage. You'll only put on muscle if you're eating lots of protein, you're in calorie surplus and you have a dip in oestrogen levels/rise in testosterone levels.

Sorry, haven't read through the responses so this probably has already been said:

Learn to Barbell Squat CORRECTLY. Find a good trainer to teach you proper form. If you don't have that option, start with something super light like a 10 lb bar or even a broomstick and work on form. With enough practice the balance will come. In fact, you'll probably find it's easier to balance with some weight on your back.

Learn proper squat depth-to at least parallel, preferably below. Anything higher and you risk knee injury. Also, the higher you squat the less your hamstrings and glutes are involved.

Yeah, let's just have her try this while we're at it :laugh: :laugh: :laugh: That should end well...

Right, cuz that's what I said. o_O

If you "hug" a plate, Then I recommend Front squats. I prefer front squats anyway.

Other ideas have already been suggested, but you could also try:sandbag(s), kettlebells and/or dumbells.

All that being said, Squats become effective when you get off the couch and actually do them. If you were just doing "air" squats (without any weight) it is helping.

Decrease your reps to 6-12 and increase your weight... Try doing squats on a bosu to improve your balance.

Why on earth would you recommend that someone who can't squat on a stable surface try squatting on an unstable surface?

Because when we put ourselves in unstable environments we learn balance. I'm not saying put 100 lbs on ur shoulders, step on an unstable surface and drop your butt to the ground.

Stand on the bosu, find your balance. Lower your butt until you can squat with full balance.. Your body will adapt to the environment that it is put in. Add a little weight and do it again, and watch your balance improve.

Bosu balls are great for balance, but I think her issue is more related to form than balance. She won't see great results in her glutes, or quads with a bosu ball, as she would be forced to go lighter than she is already going.

An olympic barbell weighs about 45 lbs. That may be too much weight for her to squat, right now. Dumbells, or barbells that are a little lower in weight may be used if she can't keep her balance once she has learned proper form. I would recommend reading starting strength, and/or watching some videos on proper squat technique. Her shoes could also be a factor in losing her balance. When I was using my cross trainers, I fell forward a lot, too.

I tried to read over everything on the last 3 pages. I didn't see anyone mention this, but coudl have missed it.

Anyway, if you are having problems balancing during BB squats the culprit could likely be poor core strenght. One of the BEST things about BB squats is that even though they are a lower body lift, they are essentially a full-body movement.

For that reason, BB squats are not directly transferable from other squat types- front squats, smith squats, goblet squats, etc. They will hit the same muscles, but improving one does not necessarilly mean you will imrpove the other.

My advice- deload to just the bar. Squat as far down as you can until you are able to maintain your balance. Do this each workout until you can squat to parraellell. No need to go ATG for now- save that for when you have more strenght and balance to do with a BB. Then add weight slowly.

You'll likely feel it with the BB. Even an empty BB is a lot more weight than you are squatting now. If not, be patient and build up your stabilizing muscles until you can add on more weight. Then you'll be feeling it for sure.