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I have never done a squat and think i should

  • Thread starter Thread starter *MissFit*
  • Start date Start date
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*MissFit*

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HMm I have enver done a squat or a dead lift

I have only been working out since november 2004 and have recently been concetrating on my legs and i think im ready to attempt this.. but i would love some pointers.

Right now here is what i do for legs

leg press 3 sets 200lbs x 15
seat calve thing 175lbs 3sets x 15
Thigh thing inner and outter (sp?) 100lbs 3 set x 25

Seated ham 50lbs 3 sets x 15
not sure what its called but when your lying down face to the bench ass in the air 60lbs 3sets x15

Anyway any pointers would be appreciated :)
 
CanadianCutie said:
not sure what its called but when your lying down face to the bench ass in the air 60lbs 3sets x15
Click to expand...

If I understand your description correctly you're doing leg curls.

Squats:

-Start light
-Don't let your knees go in front of your toes
-Go down until at least your legs form a 90 degree angle or lower.
 
I'm not an expert by any means, but have been squating for years. You have a great base to start with. I would say that you should take a workout and start 'practicing'. Start with no bar, heels about shoulder width and toes pointed out slightly. Do a set or two of 10 holding onto something to get the quads, glutes, and knees warmed up. For this workout, just use a very light weight and do higher reps, maybe just the bar. You should be able so squat a little more than half of your leg press weights (just a guide). Get the feel, understand your balance. You will use muscles you havn't used much on the other exercises, so you will be sore in new places. Do three good sets to start. Once you feel comfortable with balance you can start adding weight as you wish.

Other tips:
Go AT LEAST parallel
Arch your back
Don't put your heels on a block
Keep looking straight ahead or up

Sorry this is so long. You are going to love squatting.
 
Start light
-Don't let your knees go in front of your toes
-Go down until at least your legs form a 90 degree angle or lower.
Click to expand...

keep toes pointed strait, shoulder width apart...always keep your head up and don't look down (some people may lose balance by looking down) - kind of dumb pointers but if you've never done one before, they're good to know.
 
Thank you :)

I know it's better to ask people at the gym but .. the guys in th emroning are msotly dirty old men.. u see why i don't wanna ask them
 
CanadianCutie said:
Thank you :)

I know it's better to ask people at the gym but .. the guys in th emroning are msotly dirty old men.. u see why i don't wanna ask them
Click to expand...


Hey, I work out in the morning.

I think it's also important to realize that people will tell you a million little things to keep in mind while squatting, to the point that your head may be spinning. It's like a golf swing - you will literally hear 100 little things to think about throughout the whole process and will eventually have more problems than when you just got up there and took a whack at the ball!

I am definitely not saying don't listen to the good peeps here, but keep in mind that eventually you will have to mine through all that info and really listen to the important parts. That being said, I am sure that 99% of the advice given here is legit and you are smart enough to know what to listen to. Good luck - squats are fun as hell (almost as fun as deadlifts).
 
When I started training, I hated doing legs. Mine were skinny and weak. My trainer got me into them. Now I can't do without them - if I have to miss a workout, I'll skip arms, but not legs. I recently started doing dl's, as well. After only a month of dl's, my bench press has gone up 15-20 pounds.
Please do check out the sticky in the powerlifting forum and read the link Killahbee supplied. Both have excellent explanations of squats.
Trust us, you'll learn to love them.
 
My legs are actually pretty shapely

More concerned about the upper portion than anything else (where they connect to my ass 9it's coming along but i know it could always be better).

I know squats are one of the best exercise and will make my legs where i want them to be.
 
KillahBee said:
Hey, I work out in the morning.

I think it's also important to realize that people will tell you a million little things to keep in mind while squatting, to the point that your head may be spinning. It's like a golf swing - you will literally hear 100 little things to think about throughout the whole process and will eventually have more problems than when you just got up there and took a whack at the ball!

Killa is right. You can't overthink squating. That is why I suggested no weight until you get in the groove. If the movement doesn't feel natural, something is not right. Pretty soon squating for you will be like walking. You just won't think about all the little nuances, you will just do it.
Click to expand...
 
CanadianCutie said:
not sure what its called but when your lying down face to the bench ass in the air
Click to expand...

I call you lying facedown with your ass in the air a dream come true.....most people call it a leg curl. I would add some shoulder width stance squats to your routine, even every other workout. Start with the bar just to get the form right and get in the habit of full squatting from the start.
 
come to bally bay/bloor on friday and I'll give you a free squatting lesson :) superqt can vouch for the effectiveness of my unique hands-on spotting style (yes it's safer that way.. lol)
 
hahaa my twin sister actually works out there
Tweakle said:
come to bally bay/bloor on friday and I'll give you a free squatting lesson :) superqt can vouch for the effectiveness of my unique hands-on spotting style (yes it's safer that way.. lol)
Click to expand...
 
Tweakle said:
come to bally bay/bloor on friday and I'll give you a free squatting lesson :) superqt can vouch for the effectiveness of my unique hands-on spotting style (yes it's safer that way.. lol)
Click to expand...

is she as good looking in person as she is in her avatars?
 
KillahBee said:
Hey, I work out in the morning.

I think it's also important to realize that people will tell you a million little things to keep in mind while squatting, to the point that your head may be spinning. It's like a golf swing - you will literally hear 100 little things to think about throughout the whole process and will eventually have more problems than when you just got up there and took a whack at the ball!

I am definitely not saying don't listen to the good peeps here, but keep in mind that eventually you will have to mine through all that info and really listen to the important parts. That being said, I am sure that 99% of the advice given here is legit and you are smart enough to know what to listen to. Good luck - squats are fun as hell (almost as fun as deadlifts).
Click to expand...


I have been training for years and it seams that every Quad day my partner is throwing out some new rule or changing some thing or other. What can I do..I have to listen to the guy he knows his stuff. I guess I have just accepted the whole "golf swing" anaolgy too!
 
You will most definitely need to incorporate squat routines into your legs workout. You will get results with correct form and those quads, glutes and hamstrings will be tighter and shapely than ever before.
 
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