Squat challenge

traceytwink
traceytwink Posts: 538 Member
in Fitness and Exercise
I'm doing a 30 day squat challenge my friend told me about, I'm starting it today and wondered if anyone fancies joining me?
Here's the challenge
Day 1 50 squats
Day 2 55 squats
Day 3 60 "
Day 4 rest
Day 5 70 squats
Day 6 75 "
Day 7 80 "
Day 8 rest
Day 9 100 squats
Day 10 105 "
Day 11 110 "
Day 12 rest
Day 13 130 squats
Day 14 135 "
Day 15 140 "
Day 16 rest
Day 17 150 squats
Day 18 155 " "
Day 19 160 " "
Day 20 rest
Day 21 180 squats
Day 22 185 "
Day 23 190 "
Day 24 rest
Day 25 220 squats
Day 26 225 "
Day 27 230 "
Day 28 rest
Day 29 240 "
Day 30 250 "

So is anyone up for a great looking butt this summer ????

Replies

  • phjorg
    phjorg Posts: 252 Member
    Wait, THIS is the template for the 30 day squat challenge? people actually do this and thing it's a positive exercise template to follow? This looks to just be asking for joint issues to me...

    If you're looking to build the butt, it's about adding weight. not reps.
  • spickard34
    spickard34 Posts: 303 Member
    I am doing it I started on April 20th. I thought wow I am going to be sore but after a million Jillian micheals videos they did not bug me at all. I can not wait to see results!!
  • CharRicho
    CharRicho Posts: 389 Member
    Don't think my knees could take that, but good luck! Post how it goes!
  • traceytwink
    traceytwink Posts: 538 Member
    Wait, THIS is the template for the 30 day squat challenge? people actually do this and thing it's a positive exercise template to follow? This looks to just be asking for joint issues to me...

    If you're looking to build the butt, it's about adding weight. not reps.
    Yes this was put up by a PT , I don't want to build up my butt at all I want to tone it up I already do squats with weights but just thought id give this a go too, I don't think this is a bad thing especially for people who don't normally squat after all body weight squats are better than no squat at all don't you think
  • ilovedeadlifts
    ilovedeadlifts Posts: 2,923 Member


    If you're looking to build the butt, it's about adding weight. not reps.

    this.

    there is no such thing as "toning".
    there's fat and there is lean. high reps does not make you lean.
  • ninerbuff
    ninerbuff Posts: 49,029 Member
    Daily squats build quad/hamstring muscle endurance. May help a little with calorie expenditure, but you'll get a smaller butt, rather than a built one from daily body squats.

    A.C.E. Certified Personal and Group Fitness Trainer
    IDEA Fitness member
    Kickboxing Certified Instructor
    Been in fitness industry for 30 years and have studied kinesiology and nutrition
  • cottagegal1
    cottagegal1 Posts: 161 Member
    April 22 - 180 squats - done
    april 23 - 185 squats
    April 24 - 190 squats
  • TaintedVampyre
    TaintedVampyre Posts: 1,428 Member
    Don't think my knees could take that, but good luck! Post how it goes!

    This was pretty much my thoughts. I'll stick to adding weights with less reps. Seems to be working for me so far ;)
  • BusyRaeNOTBusty
    BusyRaeNOTBusty Posts: 7,166 Member
    Why so many? Why not challenge yourself to throw a barbell on your shoulders, do 3 sets of 6 and add weight every time?
  • Crankstr
    Crankstr Posts: 3,958 Member
    Why so many? Why not challenge yourself to throw a barbell on your shoulders, do 3 sets of 6 and add weight every time?

    yep...more BANG for your buck!
  • KatLifter
    KatLifter Posts: 1,314 Member
    Why so many? Why not challenge yourself to throw a barbell on your shoulders, do 3 sets of 6 and add weight every time?

    yep...more BANG for your buck!

    This. 10 minutes and better results than 250 with just bodyweight.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Wait, THIS is the template for the 30 day squat challenge? people actually do this and thing it's a positive exercise template to follow? This looks to just be asking for joint issues to me...

    If you're looking to build the butt, it's about adding weight. not reps.

    Nonsense. I did the online www.twohundredsquats.com challenge and the another MFP challenge that gradually when from 50 to 150 squats using different types of squats. I usually do 50-100 squats per set even when not in a challenge. I'm 51 yo and been doing this for well over a year. My butt looks awesome and no joint problems.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Why so many? Why not challenge yourself to throw a barbell on your shoulders, do 3 sets of 6 and add weight every time?

    For me, it's a matter of convenience. I only have so many hours outside of work to spend on fitness. I prefer to do Turbo Fire during that time and do squats in my office on my breaks. Multiple reps works better for this than added weights and it's given me the results I wanted.
  • bcattoes
    bcattoes Posts: 17,299 Member
    Daily squats build quad/hamstring muscle endurance. May help a little with calorie expenditure, but you'll get a smaller butt, rather than a built one from daily body squats.

    According to my tape measure, mine didn't get any smaller. Rounder and firmer? Yes. More muscle and less fat? Yes. Smaller? No. But I wasn't eating a deficit.
  • backpacker44
    backpacker44 Posts: 160 Member
    I did this in March and loved it. Up until this point I had never done squats before. After completing the month I am now focusing on way less reps but can add more weight than anyone I know. I do 3 sets of 15 reps.
  • backpacker44
    backpacker44 Posts: 160 Member
    I should also add that my BF NEVER shuts up about my butt after doing this challenge. I had a butt before, but now it's round and firm and I litterally have to beat him away from me.
  • jack_yve
    jack_yve Posts: 35
    I have a bad knee, ankle and lower back, (car accident) ....so, I don't generally do more than 5 squats every other day at the maximum. Usually with a big *kitten* ball against the small of my back rolling up and down against a wall, with no extra weight added.... So I don't think I can do this extreme an exercise...

    But here is my idea of a ramp it up for the physically impaired and if I don't hurt myself.... I'll see if I can keep adding to this idea so that every couple of days before and/or after a rest day I either add weight or more reps.

    Day 1- 1 SET (5 squats - 0 weight)
    Day 2- 1 SET (5 squats - 0 weight)
    Day 3- 2 SETS (5 squats - 0 weight)
    Day 4- rest
    Day 5- 1 SET (5 squats - 5lb weight)
    Day 6- 2 SET (5 squats - 0 weight)
    Day 7- 2 SETS (5 squats - 5lb weight)
    Day 8 rest
    Day 9- 2 SETS (5 squats - 5lb weight)
    Day 10 2 SETS (5 squats - 0 weight)
    Day 11 3 SETS (5 squats - 5lb weight)
    Day 12 rest
    Day 13 3 SETS (5 squats - 5lb weight)
    Day 14 2 SETS (5 squats - 5lb weight)
    Day 15 3 SETS (5 squats - 5lb weight)
    Day 16 rest
    Day 17 3 SETS (5 squats - 10lb weight)
    Day 18 3 SETS (5 squats - 0 weight)
    Day 19 3 SETS (5 squats - 10lb weight)
    Day 20 rest
    Day 21 4 SETS (5 squats - 5lb weight)
    Day 22 4 SETS (5 squats - 0lb weight)
    Day 23 4 SETS (5 squats - 5lb weight)
    Day 24 rest
    Day 25 4 SETS (5 squats - 10lb weight)
    Day 26 4 SETS (5 squats - 5lb weight)
    Day 27 4 SETS (5 squats - 10lb weight)
    Day 28 rest
    Day 29 4 SETS (5 squats - 15lb weight)
    Day 30 4 SETS (5 squats - 15lb weight)

    I have a feeling that this might be a little harder than I can do, but I'm gonna try anyway! :-)
  • sauci
    sauci Posts: 94 Member
    I should also add that my BF NEVER shuts up about my butt after doing this challenge. I had a butt before, but now it's round and firm and I litterally have to beat him away from me.

    Glad to see someone with positive results!

    I am in! Weights are not always available, my legs however are there when ever I need them!

    50 done today
  • jack_yve
    jack_yve Posts: 35
    Wow! Doing this daily is working REALLY REALLY WELL, in fact last night I ramped it up a little more!!!

    Day 1- 1 SET (5 squats - 0 weight)
    Day 2- 1 SET (5 squats - 0 weight)
    Day 3- 2 SETS (6 squats - 0 weight) & 2 SETS (6 Lunges - 0 weight)

    Whooo hoooo!
  • zissou
    zissou Posts: 10
    I'm on Day 24 of the challenge and loving it! Have fun!
  • murphy612
    murphy612 Posts: 734 Member
    Ugggg why so many? It seems like a seriously inefficient way to exercise. I thought I would join when I thought it would be sets/reps and gradual increase in weight.

    Good luck everyone!
  • najlaamundson
    najlaamundson Posts: 46 Member
    Squats ARE a great way to tone up and put a bit of muscle on you to help burn calories - but be careful! Make sure your form is spot on and don't do super deep squats. Unfortunately, I went to a trainer who had me do a ton of deep squats during one session and my knees are ruined. Finally ended up at an orthopedic doc - I cannot do squats anymore and for the last 6 months I've had to give up running. I don't know if I'll be able to run again.

    So - again... just be really really careful.
  • jack_yve
    jack_yve Posts: 35
    Walk 1 mile daily

    D1 6 squats
    D2 6 squats
    D3 12 squats and 12 lunges
    D4 rest
    D5 12 squats/12 lunges/12 sidesteps TODAY! :happy:

    whooo hoooo
  • sauci
    sauci Posts: 94 Member
    DAY 6 DONE! Feeling good!:wink:
  • JJrunninggirl
    JJrunninggirl Posts: 1
    Found this paper about low load high volume resistance being more effective than high load low volume for muscle anabolism, I always though more weight was the way to go but I might be wrong.

    http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033

    Defo going to give this challenge a go and see....might add a 10 pound barbell to give this challenge a bit extra umph.
  • jack_yve
    jack_yve Posts: 35
    http://www.plosone.org/article/info:doi/10.1371/journal.pone.0012033

    Very very interesting. Thank you for posting this, I went to that site and wowsa it scared the heck out of me. :P

    It was seriously technical. I think I might need a medical and chemistry degree to read it :) but I got the general intent and since I kept running into words that I TOTALLY didn't understand I started some google searchs to get a better/easier to understand overview. I think I got it. But these helped me with a little less tech-speak

    http://sweatscience.com/building-muscle-with-light-weights/

    http://sportsmedicine.about.com/b/2010/10/26/the-key-to-building-muscle-its-not-lifting-heavy-weights.htm

    http://www.emaxhealth.com/8782/muscle-building-and-muscle-recovery-scientific-secrets-you-need-know

    http://www.fitday.com/fitness-articles/fitness/body-building/what-is-an-anabolic-state.html

    So this is what I took away from all of these, and since I am really just starting to rebuild and do not have a healthy frame to start with, I'd like to try to build healthy without aggravating my joints or causing additional damage.

    1) need to comsume protein/food before the workout to give our body something to work with in the muscle building process
    2) need repetitive motion say 5 sets/5 reps with multiple small breaks till you can't and get to a "No More, PLEASE" stage
    3) need to rest, rehydrate and stimulate the muscles i.e. massage immediately afterwards to release any toxins

    Does that sound right, to do daily? Let me know if you think I got it wrong.
  • jack_yve
    jack_yve Posts: 35
    D**n it, :mad:
    over did it Friday and my knee flared up so I couldn't do any squats or walking on Saturday. It's better today so
    Day 7 - 0
    Day 8 - 2 sets of 8 squats and 2 sets of 8 side steps

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