Neglected real squats and now im embarassed

[JDid23]

Well months 1-5 my routine was Chest/Tris Monday /Back/Bicepts Tues/Weds Off or light cardio/ Thursday Shoulders/Legs. I was only working each muscle group once a week and alternating beween 1-5 rep ranges and then 8-12 rep ranges. I recently started a new routine where I am working each muscle group twice a week with 72 hours rest between.

As far as goals I want to get to at least 15% BF but I also want to gain size and strength I am finding out it might be better to focus on one goal at a time because putting on muscle and losing good BF % at the same time is very difficult but I have been able to do that so far but it has probably hindered my progress to a lower BF % in the shortest amount of time. I have been on a strict clean diet of 6 small meals a day 30carb/30fat/40protein roughly. I would say between 2300-2700 cal a day.

do you mind going a bit more in depth with the exercise choice?

i think by the way you're describing your goals, complexes would be a great way for you to go about your cardio.

 

[jdbaker82]

do you mind going a bit more in depth with the exercise choice?

i think by the way you're describing your goals, complexes would be a great way for you to go about your cardio.

Chest: Barbell Bench Press, Inclined Barbell Bench, sometimes Dumbell Inclined press, might finish with Pec Flys

Triceps: Rope push downs, Kickbacks, Overhead dumbell, EZ bar skullcrushers, sometimes finish with dips AMAP

Shoulders: Dumbell shoulder presses, Barbell shoulder shrugs, Lateral raises

Biceps/Back: Bent over Barbell Rows, Wide grip pullups, Lat Pull downs, Wide grip rows sometimes, and wide grip curls with a barbell, finish with hammer curls with a rope.


Is this what you mean? Before I was doing alot of isolation exercises but now recently I realized it would probably be better for me to be using more full body and or compound exercises. I really don't even do much cardio anymore I can get my heart rate up pretty well alternating sets with different muscle groups.

 

[Kristofer68ss]

Squat below parallel. Most of the tools at the gym do quarter squats and load 5 plates and think they're the shit, but if they go past parallel with 315 they get crushed. Squat LOW and you will get respect no matter how small the weight (at least, you would from me and many others like me).

Speaketh the truth. Check ego at the door and do them bitchs low. ATG, Head up. The weight will progress if form is good and training intensity is there.

 

[KenBraggofCarroltonGA]

Speaketh the truth. Check ego at the door and do them bitchs low. ATG, Head up. The weight will progress if form is good and training intensity is there.

i agree. i don't care if you have cookies on the bar as long as you get low hit those fibres deep. experienced guys won't say dang, he's only doing 95lbs, they'll say, "look at that guy doin squats. looks like his a** is touching the floor. you go brother" any guy who criticizes probably puts his hands on his legs doing lep press--panzies.

def go light and deep on your squats. get the feel of your legs a few days afterwards each week and adjust. you'll be hitting them heavy and deep before you know it