Squats !!

Ashlove5
Ashlove5 Posts: 153 Member
edited December 2024 in Fitness and Exercise
To tone my butt and see results would i have to perform squats every single day ? Or 4 - 5 times a week? Plus i wanna build muscle around my legs so how many times a week should i perform leg exercises to see results over all ?

Replies

  • Ashlove5
    Ashlove5 Posts: 153 Member
    sardelsa wrote: »
    First you want to follow a program, not just do random squats everyday. Something like Strong Curves is a fantastic lifting program based on the glutes. Programs will tell you how often to perform the workouts.

    Next to build muscle you ideally want to be eating at maintenance or surplus of calories. If you still have weight to lose you should eat in a deficit and should still be lifting but you will mostly be maintaining the muscle you have vs growing it significantly.

    Also make sure you are getting adequate protein. Around 0.8-1g per lb goalweight is good.
    Are these programs free to follow ? And thank you !!
  • Chieflrg
    Chieflrg Posts: 9,094 Member
    edited March 2019
    How much stimulus you need in programming will depend on your current adaptation.

    Squats are primarily for you quads. I would suggest deadlifts for best results of glutes for ROI of your time.

    You should have enough stimulus with just a one day a week with a top set of five reps for deadlifts if you have access to a barbell.

    If you plan on squats regardless, the amount of stimulus you need will be dependent on a number of factors. Generally speaking two days for the first couple week & then three days after if you have access to a barbell.

    Find any program that incorporates that amount of stimulus and you'll be fine. There isn't one program that's better than the another since you are novel to lifting. Anything will get you results in the first couple months.

    A couple good free programs that utilize barbells are The Bridge & Starting Strength.
  • quiksylver296
    quiksylver296 Posts: 28,436 Member
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1
  • sardelsa
    sardelsa Posts: 9,794 Member
    ashsabiha wrote: »
    sardelsa wrote: »
    First you want to follow a program, not just do random squats everyday. Something like Strong Curves is a fantastic lifting program based on the glutes. Programs will tell you how often to perform the workouts.

    Next to build muscle you ideally want to be eating at maintenance or surplus of calories. If you still have weight to lose you should eat in a deficit and should still be lifting but you will mostly be maintaining the muscle you have vs growing it significantly.

    Also make sure you are getting adequate protein. Around 0.8-1g per lb goalweight is good.
    Are these programs free to follow ? And thank you !!

    Strong Curves outline used to be available but I believe you have to pay for it now. Otherwise see the list of programs in the link above, many are free
  • Chelle8070
    Chelle8070 Posts: 165 Member
    Watch videos to make sure you have proper form for squats too as that will make a huge difference! I learned last year I've been doing them wrong most of my life.

    And then all the KINDS of squats: air squats, front squats, back squats, goblet squats, jump squats, summo squats... I'm sure I'm missing some

    I am no certified trainer or anything but I would recommend working more than just one muscle group (and as someone said, squats is a big quad workout).

    Resistance band workouts are great for the booty too. I'm always surprised how sore I am the next day.
  • DancingMoosie
    DancingMoosie Posts: 8,619 Member
    I squat and deadlift twice each per week. Monday I do both, wed and Thurs I do only one. It helps me with recovery. From a lifting program, you need more than just squats.
  • noodlesno
    noodlesno Posts: 113 Member
    I would echo the posters above. You need more than squats for building muscle in glutes and legs.

    For example a recent scientific paper outline a muscle build in the glutes of twins. Hip thrust generated more glute build than squats.

    There are a lot of programmes out the so have a look on the internet. Again echo previous posters...form is everything. Unless your form is right you will not be targeting the right muscles and lead to a risk of injury.

    Good luck. Lifting is amazing, really please you are getting into it.
  • steveko89
    steveko89 Posts: 2,223 Member
    quiksylver296 wrote: »
    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    In addition to this thread the wikis on various subreddits have a good amount of free resources (or links to free resources).
    r/fitness
    r/xxfitness
    r/strongcurves

    All probably worth investigating.
  • Sharon_C
    Sharon_C Posts: 2,132 Member
    I strongly recommend Strong Curves
  • SFJULES66
    SFJULES66 Posts: 168 Member
    Sharon_C wrote: »
    I strongly recommend Strong Curves

    Do you need a gym to do Strong Curves? I'm getting the book, and I hope I can do the exercises at home.
  • sardelsa
    sardelsa Posts: 9,794 Member
    SFJULES66 wrote: »
    Sharon_C wrote: »
    I strongly recommend Strong Curves

    Do you need a gym to do Strong Curves? I'm getting the book, and I hope I can do the exercises at home.

    There are 4 programs in the book, one of them is an at home/bodyweight that uses minimal equipment. Over time it helps to pick up some weights, bands, a bench and all that in order to continue to progress but it is not necessary to start off.
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