Squats

Ktjc2016
Ktjc2016 Posts: 37 Member
edited November 30 in Fitness and Exercise
So I'm very slightly underweight and am looking to gain some muscle (female, 5"6, 49.5kilo) I've been going to the gym for years but have just started doing barbel squats... Wondering is it better to squat below parallel 35kg or not be able to squat below parallel with a heavier weight? Also is 35kg too light to see results?

Replies

  • CipherZero
    CipherZero Posts: 1,418 Member
    Squats should always be below parallel, by which I mean the crease of the hip is lower than the crease of the knee. Squatting high - where the hip crease is consistently higher than the knee crease - is a lot more likely to cause knee injury from the stress of changing direction.

    Weight doesn't matter as much as good form; in other words form ALWAYS trumps the weight on the bar.

    All of that said, what lifting program are you using?
  • Ktjc2016
    Ktjc2016 Posts: 37 Member
    CipherZero wrote: »
    Squats should always be below parallel, by which I mean the crease of the hip is lower than the crease of the knee. Squatting high - where the hip crease is consistently higher than the knee crease - is a lot more likely to cause knee injury from the stress of changing direction.

    Weight doesn't matter as much as good form; in other words form ALWAYS trumps the weight on the bar.

    All of that said, what lifting program are you using?

    Yeah I thought it would be better to have good form instead of heavier weight... I just train on my own mostly and I don't follow anything just go with how I feel. Today I done 5 sets and managed 8 reps squatting 30 then I done 5x5 of 35 as I felt I could add a little on. Any advice?
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    Squat below parallel if doing high bar or front squats. Squat to parallel or below if doing low bar squats. Lower the weight if you have to. Just don't do half reps (stopping before parallel).

    it's smart to video yourself at first and make form corrections until you've nailed it, then start adding weight.
  • CipherZero
    CipherZero Posts: 1,418 Member
    galgenstrick wrote: »
    it's smart to video yourself at first and make form corrections until you've nailed it, then start adding weight.

    Over 9000 this. I video my lifts all the time to work on eliminating a range of small errors.
  • Ktjc2016
    Ktjc2016 Posts: 37 Member
    CipherZero wrote: »
    galgenstrick wrote: »
    it's smart to video yourself at first and make form corrections until you've nailed it, then start adding weight.

    Over 9000 this. I video my lifts all the time to work on eliminating a range of small errors.

    Not something I can do easily as I train myself is squatting in front of a mirror an appropriate alternative although I cannot see what form is like at the back
  • drachfit
    drachfit Posts: 217 Member
    35kg is fine to start, doing 5x5 you should be able to add 2.5kg to that, every workout!

    The trick is to start light with good form and add small amounts of weight slowly. Pretty soon you'll be squatting more than you even thought was possible, with good form. Adding weight over time is what gets you stronger and drives visual results.
  • Ktjc2016
    Ktjc2016 Posts: 37 Member
    drachfit wrote: »
    35kg is fine to start, doing 5x5 you should be able to add 2.5kg to that, every workout!

    The trick is to start light with good form and add small amounts of weight slowly. Pretty soon you'll be squatting more than you even thought was possible, with good form. Adding weight over time is what gets you stronger and drives visual results.


    Great thanks for the reply, little question as you seem to know what you are talking about, to see results do I need a surplus?
  • nordlead2005
    nordlead2005 Posts: 1,303 Member
    edited March 2016
    Ktjc2016 wrote: »
    CipherZero wrote: »
    galgenstrick wrote: »
    it's smart to video yourself at first and make form corrections until you've nailed it, then start adding weight.

    Over 9000 this. I video my lifts all the time to work on eliminating a range of small errors.

    Not something I can do easily as I train myself is squatting in front of a mirror an appropriate alternative although I cannot see what form is like at the back

    Just set your phone on a bench/ground/whatever. I don't video every lift, but I video on occassion.

    As for 35kg being enough or not enough, or whatever. The answer is it depends on where you start from. If 35kg is too heavy, then it is too much right now and will not be effective and you should lift less. My wife started at 21kg, but is now up to 31kg, so everyone is different. You will see muscle gain when you put sufficient stress on the muscle and provide enough rest and energy for the muscle to grow. If you are underweight that means eating in a surplus as you probably don't have sufficient fat on your body to provide that energy. Just keep increasing the weight every time you complete every rep in every set and keep eating right and you'll see results.

    If you aren't following a program you should look into Strong Lifts 5x5 (website), Starting Strength, New Rules of Lifting for Women, Strong Curves, Fierce 5, or another good beginner program. They will provide all the instruction you need to build muscle.
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