what is a good squats work out?

[dterpsss]

im talking strictly squats.......how many reps /sets etc........twice a day once a day etc?........whats good

[khalid a.k.a Genocide]

im talking strictly squats.......how many reps /sets etc........twice a day once a day etc?........whats good

You never want to squat twice a day, as brutal as squatting is already. So once a day is the ideal and once a week is usually the norm. I usually do 6-7 sets of squats on my leg days and I stay with the 6-10 rep range. As far as form is concerned I go a bit below parallel but not ATF(ass to floor). (keep your head up and back straight, not vertical straight but incline straight while at the bottom of the movement). and please don't use a smith machine(misleads strength levels) to squat, squat in a squat rack, freely where nothing will be attached to the bar.

I also alternate week in and week out between front squats and back squats. front squats are very good as far as forcing you to keep perfect form at all times.

[dterpsss]

You never want to squat twice a day, as brutal as squatting is already. So once a day is the ideal and once a week is usually the norm. I usually do 6-7 sets of squats on my leg days and I stay with the 6-10 rep range. As far as form is concerned I go a bit below parallel but not ATF(ass to floor). (keep your head up and back straight, not vertical straight but incline straight while at the bottom of the movement). and please don't use a smith machine(misleads strength levels) to squat, squat in a squat rack, freely where nothing will be attached to the bar.

I also alternate week in and week out between front squats and back squats. front squats are very good as far as forcing you to keep perfect form at all times.


by saying it misleads do you mean that sometimes it shows one lifting less than he is lifting?

also do squats help improve your vert or is just improve strength? or do they go hand in hand? havent heard a clear answer on that

[khalid a.k.a Genocide]

by saying it misleads do you mean that sometimes it shows one lifting less than he is lifting?

It doesn't show your true leg strength, you might be squatting 315 on the smith machine but in reality you can only squat(real squat) 225lbs, for example.

also do squats help improve your vert or is just improve strength? or do they go hand in hand? havent heard a clear answer on that

Squats primarely target your quadriceps, strenghtens and adds muscle mass to your quads(along with a solid diet) but it also strengthens your legs overall(hams, calves).

Well, in my opinion leg strength and vertical ability do go hand in hand. furthermore, vertical ability also has alot to do with explosiveness. I would say doing olympic lifts like the clean & jerk, snatch along with squats would give you both the explosiveness and leg strength. but there's other methods, so I would advise you to do some research on this topic

[dterpsss]

alright preciate the info

[G.O.D.]

I don't like squats...i prefer the leg press. I never squat and i have pretty good definition in my quads/thighs considering my size...but leg pressing keeps my whole dayum lower body sore for 3-5 days.

[khalid a.k.a Genocide]

I don't like squats...i prefer the leg press. I never squat and i have pretty good definition in my quads/thighs considering my size...but leg pressing keeps my whole dayum lower body sore for 3-5 days.

but squats are arguably the best leg exercise for growth and strength. Squats can be a pain in the azz, but thats what makes squats so good and efficient. Leg press will NOT get you anywhere near your full leg potential(as far as leg growth and strength). You should try squats, and you'll see even better results on your legs.

[G.O.D.]

but squats are arguably the best leg exercise for growth and strength. Squats can be a pain in the azz, but thats what makes squats so good and efficient. Leg press will NOT get you anywhere near your full leg potential(as far as leg growth and strength). You should try squats, and you'll see even better results on your legs.

i try to minimize the chances of injury at the gym...not doing squats is a good way to do that...so i'll probably most likely stick to leg presses.

[khalid a.k.a Genocide]

i try to minimize the chances of injury at the gym...not doing squats is a good way to do that...so i'll probably most likely stick to leg presses.

yeah, but you can use light weight and squat with higher reps. Anyway, do whats comfortable to you.

[IJ_Rizzo]

There are more benefits to squatting than the fact that they are the most superior leg exercise. Squats force your nuts to pump out some serious testosterone.

You wont get injured if you use common sense. Squat the bar. Get used to the feeling of the bar on your traps/shoulders. Get used to the form. Slowly add weight until you cannot do it without screwing up your form. Go from there. Very easy.

And if you really want to destroy your legs... walking lunges, 20 per set, 10 in each direction, 3 sets, heaviest dumbells you can hold with perfect form.

[AmmunitionVX]

squats are good for your entire body , since it puts more stress on ur muscles, it'll help with gains all over..

I remeber when I had a trainner and he pushed me like crazy.. and after I was done with the squats, lets just say I couldn't make it to the water fountain..