Squattin

[bozodos]

I was finding this with my 20 rep squats, so started squatting heavier for sets of 10. Started to find that difficult, so only went up 2.5kg vs 5-10. Been working pretty well.

[r31slpr]

cant answer your question Shaun as I have no clue.

My squats have tacken a massive backward step. I just cant seem to improve on them.

I have good depth but weight is 60kg and not even by 10 reps, its a joke, really need to figure a way past this hump.

Eat more? haha

Is that 10 reps per set or just total?

[-FIGJAM-]

Per set!! But struggling to get them.

I already eat a lot

[r31slpr]

Lower reps heavier weight an option? Someone more experienced will chime in soon no doubt

[-FIGJAM-]

Yea might jave to throw in a heavy set and maybe some 1RM attempts

[jangles]

Per set!! But struggling to get them.

I already eat a lot

But is that enough?

[L33SH]

So I have this issue when squatting that is getting progressively worse. My right knee continually bends in, this is now causing a hamstring strain when I leg press. It was so bad today I gave up on my workout. Any suggestions besides band work? I will try doing squats with a band tomorrow. There's a suggestion it could be related to weak abductors? What are some exercises I can be doing? There's no abductor machine at my gym. Thanks.

[markos]

We get this a lot.

Strip the weight back to an empty bar and do the movement correctly, only adding 2.5kg per session

Looking for another exercise to improve squat is not needed.

We dont have an abductor machine at PTC, I post all our vids up, no ones knees are folding in currently, but if you look back, way back, you will find some

[L33SH]

Alright, thanks for your help

[Yo-Yo]

just started implementing rear loaded squats into my routine, main reason I haven't been bothered thus far is my gym only has 2 barbell stations & they're almost always occupied (plenty of smith machines but I don't want to use those, always feel awkward)

My thighs are kinda naturally large anyway so this is mainly for the benefits of compound exercise rather than aesthetics

concentrating on getting my technique down pat atm so currently only on 40kg + bar 5 sets/10 reps (can definitely handle more but don't want to over-do it yet)

Once I feel more confident I'll slowly add weight per set

hardest thing I find is ensuring I push up from my heel but getting used to it now

Other than that tiger balm on my thighs is heaven

[shaunus]

I personally find with squats, sets of 6-8 reps is sufficient. Any more and you need to increase the weight but that totally depends on your goals (who the fk doesn't want massive jacked looking legs haha) . Keep on top of them and make sure they are included in every weeks workout! I stopped doing them for 4-5 weeks as I got real sick after a holiday... Went from doing consistent sets starting @ 100kg and increasing up to 160kg. I do at least 4 sets too. Did them on Saturday... Struggled with 4-5 sets @ 100kg! Mind you I went from 94kgs to 85kgs in 4 weeks! Can't wait to get back to a respectable weight.

However, in saying that, I cringe when I see people doing sets that are way too heavy for their frame and are doing half arsed reps. Build a solid starting weight and go up in small amounts getting that ace to the floor each rep

Another tip for perfecting technique is to grab two small plates (1.25kg etc) and place them under your heels. Will help you get comfortable. Only needed to do this for a few weeks and it made my lifts feel more natural and comfortable.

[Yo-Yo]

^ I think I've gotten the handle on squats now I'll try the plates under the heels thanks for the tip

new PB:

1 X 40 10 reps

1 X 60 10 reps

2 X 80 8 reps

I'm happy with my progress considering its only 3 weeks in.

My goal will be to get up to 100 kg set & maintain from there, I'm happy with the size of my legs as they are & it's in proportion with my frame

[DJBarnstar]

Hi Team,

I have been doing squats for about 6 Months now, but I'm getting really sore knees. I'm only doing about 90 - 100kgs in a squat rack with guides. Is there anyway to protect knees?

Thanks

[r31slpr]

Guides? Not a smith machine is it? Unless your form is wrong you shouldn't be getting sore knees.

I've had two knee surgery's so far and squatting feels great for them. I'm squatting 100kg yet though, only at around 70.

[DJBarnstar]

Yes its a machine. Don't really know how to describe it. It has a bar which is attached via guides that slide up and down. I just put weight on and do reps of 6 x 90 -100KG.

[Birds]

Smith machine strikes again.

Should be banned from gyms; why does this piece of equipment even exist?

Start doing freeweight barbell squats in a rack, friend.

[Mitcho_7]

[r31slpr]

Haha that video is gold. Smith can be used for some things, but if you squat with a barbell and then try a smith it feels really unnatural.

I've done the 'australian pull ups' (inverted row), he refers to in that video, on a smith. It was part of my back and shoulder rehab. So it can be useful sometimes.

[Yo-Yo]

I'd say to scale back on the weight a bit too to begin with if you go from using smith machine to barbell

Tried smith machine once & it felt really awkward.

This is the vid that inspired me to start using squats, not sure if it's been posted before I'm not going to go back through this whole damn thread

[DJBarnstar]

OK Thanks guys, I'll give the free weights a go. I just thought the machine would be OK as I'm inexperienced and it would help my form. I'll drop back to around 70KG and go from there.