Squats(Help)

denrodrigu3z
denrodrigu3z Posts: 7 Member
in Fitness and Exercise
For muscle gain how often should I consider squats? I am afraid that instead of building muscle I'm overdoing it and loosing fat without gaining muscle... Sorry I am new to this and it's all so confusing I get lost with all the information out there... :) thank you..

Replies

  • musclesandmusic866
    musclesandmusic866 Posts: 1,396 Member
    Look into the strong lifts program;) works great for gaining muscle especially in the legs
  • arditarose
    arditarose Posts: 15,573 Member
    For muscle gain-eat at a surplus, 250 calories above maintenance will do. Run a TRUE strength program. If you're a beginner you don't want to be making up your own, and the program should be full body. You don't want to leave muscle groups out. Many of them hit each muscle group twice per week. Here are some great beginner programs

    -Strong Lifts 5x5
    -New Rules of Lifting for Women
    -Strong Curves
    -Starting Strength
    -ICF 5x5
    -All Pros Beginner Routine

    You can find them all online. NROLFW and Strong Curves are the only two you need to buy a book for. And probably Starting Strength.

    I personally squat twice per week. One day I do heavy back squats between 75-95% of my max, for power/strength. The other day I do front squats in the hypertrophy range. Both days are coupled with assistance work for lower body and glutes.
  • sunnybeaches105
    sunnybeaches105 Posts: 2,831 Member
    Experiment a bit with what works for you. My sweet spot is 2-3 times a week for barbell squats. I can maintain with once a week but I won't make gains that way and I also end up with terrible DOMS. More than that and I'm left wiped out and unmotivated. I'm also in my forties though so you may get away with higher frequency.
  • arditarose
    arditarose Posts: 15,573 Member
    musclesandmusic866 wrote: »
    Look into the strong lifts program;) works great for gaining muscle especially in the legs

    I second this program for a beginner. It's easy to follow, comes with an app, and works great for gaining strength and muscle (especially for beginners).

    OP, I am a little confused though. Do you still have fat to lose? Are you in a calorie deficit?
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    do one of those programs and be aware that female muscle gain is a loooong sloooow process.
  • whmscll
    whmscll Posts: 2,254 Member
    Just a caveat...when you begin a lifting program, even one of the beginner ones listed here, be sure to read beyond the stuff on the one program's website. Watch as many videos and read as many different things from as many different (reputable) sources as possible on how to have perfect form. There is a LOT more to many of these moves than you may think. Also, many of those programs assume you are male. You may not be able to add as much weight and as much weight as quickly as they say to. To avoid injury, perfect your form with less weight before moving up too quickly, make sure to rake rest days, and listen to your body.
  • denrodrigu3z
    denrodrigu3z Posts: 7 Member
    Thank You
  • denrodrigu3z
    denrodrigu3z Posts: 7 Member
    arditarose wrote: »
    For muscle gain-eat at a surplus, 250 calories above maintenance will do. Run a TRUE strength program. If you're a beginner you don't want to be making up your own, and the program should be full body. You don't want to leave muscle groups out. Many of them hit each muscle group twice per week. Here are some great beginner programs

    -Strong Lifts 5x5
    -New Rules of Lifting for Women
    -Strong Curves
    -Starting Strength
    -ICF 5x5
    -All Pros Beginner Routine

    You can find them all online. NROLFW and Strong Curves are the only two you need to buy a book for. And probably Starting Strength.

    I personally squat twice per week. One day I do heavy back squats between 75-95% of my max, for power/strength. The other day I do front squats in the hypertrophy range. Both days are coupled with assistance work for lower body and glutes.

    Thank you
  • denrodrigu3z
    denrodrigu3z Posts: 7 Member
    arditarose wrote: »
    musclesandmusic866 wrote: »
    Look into the strong lifts program;) works great for gaining muscle especially in the legs

    I second this program for a beginner. It's easy to follow, comes with an app, and works great for gaining strength and muscle (especially for beginners).

    OP, I am a little confused though. Do you still have fat to lose? Are you in a calorie deficit? [/qu
  • denrodrigu3z
    denrodrigu3z Posts: 7 Member
    denrodrigu3z wrote: »
    arditarose wrote: »
    musclesandmusic866 wrote: »
    Look into the strong lifts program;) works great for gaining muscle especially in the legs

    I second this program for a beginner. It's easy to follow, comes with an app, and works great for gaining strength and muscle (especially for beginners).

    OP, I am a little confused though. Do you still have fat to lose? Are you in a calorie deficit? [/qu

    Thank you ,, and yes I do have some fat that I need to lose ,, I get lost in all the information sometimes is overwhelming ...
  • arditarose
    arditarose Posts: 15,573 Member
    OP, if you still have fat to lose just keep your deficit going, and lift heavy. For the most part, you are not gaining muscle in a deficit. Some overweight beginners can do this. It's not something you should expect though. The heavy weight training in a deficit will help you save muscle mass as you lose. When we lose weight, that includes fat AND muscle-but weight training with a progressive overload (adding weight consistently) while hitting your protein goal, will reduce the amount of muscle you lose. When you get to goal weight, you will look better and have a better body composition. Often people who diet this way may not have to go as low as they thought regarding the number on the scale.
  • LiftRunRepeat22
    LiftRunRepeat22 Posts: 25 Member
    Second New rules of lifting for women, great read!
  • CodyQuinlan
    CodyQuinlan Posts: 38 Member
    If you still have weight you want to lose as someone stated above lose that first before you consider going into a caloric surplus to gain muscle other wise your body fat will spike high and cutting will be a pain
  • denrodrigu3z
    denrodrigu3z Posts: 7 Member
    arditarose wrote: »
    OP, if you still have fat to lose just keep your deficit going, and lift heavy. For the most part, you are not gaining muscle in a deficit. Some overweight beginners can do this. It's not something you should expect though. The heavy weight training in a deficit will help you save muscle mass as you lose. When we lose weight, that includes fat AND muscle-but weight training with a progressive overload (adding weight consistently) while hitting your protein goal, will reduce the amount of muscle you lose. When you get to goal weight, you will look better and have a better body composition. Often people who diet this way may not have to go as low as they thought regarding the number on the scale.

    Thank you . :)
  • scolaris
    scolaris Posts: 2,145 Member
    edited February 2016
    I started in January with the stronglifts 5x5 info & an empty bar. Yeah. Weakling LOL
    I've transitioned over to all pro's progression because I like the more gradual addition of weight.
    I squat twice a week. I love how it makes me feel! Best wishes to you.

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