Need some help with Squat Routine!!!

[vtec96]

bubba2k... Few questions...
First, would Love to do reversehypers and glute ham raises IF my gym had them!!! Is there any other equip I could use to substitute for these??

Would one-leg squats be "lunges" but with the bar on your back and squat to the front with each leg? I have been trying front squats but have to get used to the bar placement. Will include a few more next workout.

Squats 1-2 warmups then 5 sets of 2(2 minute rests, moderate weight)

are all of your sets of 2 with the same weight or pyramid? and about what percent of 1RM? I like the way this sounds!!

oh yea what about CALVES???? No calf training? Aren't these Very Important also?

 

[bubba2k]

reverse hypers ect

testosterone.net had a good article or two


http://www.testosterone.net/articles/157exp2.html
This one shows how to improvise reverse hypers. Basically just get on a regular hyperextension bench backwards. You can also make a power rack attachment to do reverse hypers, this is what I have at home. There are plans on the web. A guy name JV Askem has plans on his website. Try looking at the garage gym links page, I know they have links to his and another site that has plans.

http://www.testosterone.net/articles/165ham2.html
Shows some improvised glute ham raises.

http://www.testosterone.net/articles/154jump.html
Shows some one leg work better than I could.

they have an even better article but I can't find it, I don't know where SOB went(search shows 2 things jack and shit). But it had descriptions of several ways to do both RH and glute ham raises.

1 leg work is not quite the same thing as lunges. 1 leg squats are done by squatting down on one leg with the other leg hanging out in front of you. It is a little easier to do on a bench so that the non-working leg can go below the "floor" level. For me balance is the hardest part with one leg squats.

Right now I am doing non weighted step ups that are pretty close to one leg squats in terms of depth. I use the bumper of my truck. So in terms of depth it is pretty much a one leg squat. It puts me pretty close to parallel depth. Maybe a little above or below that, but pretty close either way.

As for my sets they are all at the same weight. When I am in shape I do less rest than two minutes. But I have been out of the gym for awhile. I would do as many as 10 sets and try for 1 minute rests. Then take a long rest before moving onto the assistance stuff. Conditioning or GPP(as the westside guys call it) has always held me back.

You'd be hard pressed to find more than a handful of powerlifters who train calves. It is just not that important. Unless you have weak ankles, then I would train both the muscles in the back of the calves like most people and also do toe raises for the frontal muscles of the calves. I did this when I started training as I had weak ankles. But honestly I don't know if I have done calf raises in two or three years. Stuff like vehicle pulling or pushing and pulling sleds can work the calves(look at the calves of a typical NFL OL player). And this would be about the only stuff I would reccomend.

 

[bubba2k]

ignore

That one with the one leg work was kind of piss poor when I looked back at it, so ignore it.

Basically A 1 leg squat is real simple to do. Balance is the key issue. With practice it does get easier. Paul Anderson's book turned me on to these and I like them. I just got back into them because of a strength imbalance in my legs.



These sites have some info and pictures.
http://www.exrx.net/Lists/ExList/ThighWt.html
http://www.exrx.net/WeightExercises/Quadriceps/BBStepUp.html

You can also do a google search and maybe find a little info.

 

[vtec96]

WOW!!! Thanks bubba2k Great Info!

Im gonna change my routine and try that 5 sets of 2 with Little Rest in-between sets.....

I think I know one of my Problems now... My rest is WAY TOO LONG... I rest at least Five mins per set of Squats!!! and im at the squat rack for like at least 45 mins!

Wouldn't you agree this is too long? I mean this may allow me to use ALL of my strength but probably wont build (break-down) the muscle like it should!!

Like todays workout... I was benching for like 45 mins doing only 6-7 sets!!! WAY TOO LONG!!! Will work on less rest time between each set...

How long should a heavy squat routine (Only squats) take? not incuding accessories?

Hey I think we're getting somewere

 

[ZZuluZ]

Some powerlifters rest upto 5-8 minutes, but I agree that for most purposes it is a bit long. 2 minutes or so is fine IMHO.

-Zulu

 

[pemdas]

Squating help here..

ok ok..

I have gotten moderately strong by doing my own routine of squats. This got me to Squat over 550 past parellel, in highschool.

First i do a warmup of legpress,
5 sets,
12,10,8,6,6

Second Squats w/ Superseted Leg curls and extensions.
5 sets, in the middle 3 sets of Leg curl (Quads) and Leg extensions (Hams).
1st set
heaviest you can do a set of 12.
2nd set
10, w/ a set of 8 leg curls, and a set of 8 leg extensions.
3rd set
8, w/ a set of 6 leg curls, and a set of 6 leg extensions.
4th set
6, w/ a set of 4 leg curls, and a set of 4 leg extensions.
5th set
4 reps, at your max..

Now i have been doing this for a couple of years now, and still see great gains, i think everyone sould try it if they need a change up.

I tossed my cookies last week on my last set.

This will get you to lift heavy quick, just make sure you have good posture and are doing it right..

My hips are strong enough do to squats, just make sure you go down far enough, your hips should be exploding fast.
my 2 cents

-pem

 

[bubba2k]

rest periods

Depend on the exercise and reps. If i do higher reps, I rest a little longer. And on bench I rest a littler longer(3-5 minutes). But I usually do higher reps(5-8) on bench than I squat. On dls if I do say 10 reps(sometimes more, but that is rare), I rest way too long, but that is because I am in shit shape recovery wise. You will/can adapt to shorter rest periods. It may take awhile. Just do your best to hurry to each set, then take your time in the set and do everything perfect. If you notice a flaw in one set, correct the technique problem next set. That is why I like multiple sets, the technique work. Plus it is easier to keep my back more upright on squats with lower reps.