Low weight, high rep squats- worth the trouble?

rubadub · 21-09-2006 09:30AM #1

I am always hearing how squats and deadlifts are very important, compound motion, core muscles and hormone release etc.

I workout at home and have no squat rack. I have squatted up to 65kg before but it is far too awkward and dangerous. I have stopped doing them for a while. I had been doing deadlifts for the last while, I am not too fond of these either, I just feel they are dangerous (maybe the voice of my mother ringing in my ear "Jesus! watch your back", which she screams if she sees somebody lifting a bag of sugar). I have deadlifted 110kg before, but at the moment stick to 95kg since it just feels "safer".

Last night I tried squats with 42kg, I can manage to lift this over my head military press style so feel comfortable with it, when finished I dump it on my bed. I was able to squat deeper since I felt more comfortable in doing it. I was able for 20 reps. My inner thighs were hurting good, and I could only do one set.

Anyways, in doing these relatively light weight squats would I still be getting much benefit, i.e. hormone release etc. Or would I be better off doing other exercises instead with weights at my real limit. Should I try 3x20 in future?

Dragan · 21-09-2006 09:44AM

20 rep squats are excellent in my opinion. I go through stages of doing 20 rep squats quite a bit, and find they really work the legs good-o!!!

g'em · 21-09-2006 09:45AM

I'm going on personal experience here, and I've found that high rep squats have done me no harm at all, in fact they're probably helped me. I would normally do 8-10 weeks of high rep, medium weight squats interspersed with a couple of weeks' worth of heavy squats, and each time my high weight squats have gone up and my 1RM increased. I've just finished doing 8 weeks of 4 sets of 15 reps of 60kg squats (strict form, below parallel, short rest times - 60 - 90secs) and my 1RM went from 100kg to 110kg when I went back to heavy squats for the last couple of weeks.

High rep squats are great cardiovascularly -you'll feel like you've just done a half hour run if you do them right- and a lot of people swear by them for shaping up the legs, which I would tend to agre with right now.

There's also the variations on back squats to try- front squats and side lunges being two favourites of mine

rubadub · 21-09-2006 09:46AM

Thats encouraging, I will keep them up. The lower weight allows me to slow the movement and have better form too. I never had the inner leg "burn" before so it must be hitting new muscles I never knew I had!

And the cardio comment is very true, I was totally exhausted and sweating like a madman.

justsomebloke · 21-09-2006 09:53AM

ye i would go with g'em and go with variation aswell, so as oppose to doing a push press to get the barbell in the right position to do a back squat, try front squats or overhead squats also for those you can't lift big on squats for what ever reason be no access to squat rack or to big weights, thrusters can be a good addition to your programme as you are using even more muscles then an ordinary squat

but keep the sets of 20 in part of your routine aswell just different variations on different days

g'em · 21-09-2006 09:54AM

To hit the outer vs the inner part of your leg just alter your stance- wide leg to hit the insde, narrow for the outside. But bear in mind you'll be more stable and able to lift more with a wider stance. Enjoy!

Smellyirishman · 21-09-2006 10:03AM

If you're doing low weight sets then you might consider working on your explosive power, so do deep, fast squats.

rubadub · 21-09-2006 10:11AM

jsb wrote:

a push press to get the barbell in the right position to do a back squat, try front squats or overhead squats also for those you can't lift big on squats for what ever reason be no access to squat rack or to big weights, thrusters can be a good addition to your programme as you are using even more muscles then an ordinary squat

I have tried front squats before and found them a bit awkward. I tried hack squats and the bar always ends up hitting my legs and my knees going all over the place due to a break in concentration. Tried dumbell squats and the plates hit my legs and again my knees move awkwardly.

The overhead squat is out for me unless I lower the weight to about 32kg, I will give it a go though, I reckon it would be great for balance and stabilisers. At the moment I sort of crouch a tiny bit and push the bar up quickly and onto my back in a quick movement like a powerlifter, but I do feel very safe and comfortable doing this. I will try the faster thrust squats too.

It is good to see I can add these back to my routine and enjoy them for once. Does anybody do combined overhead squats, i.e. a military press at the same time as squatting?

Also I might dig out my DIY weighted vest again for squats, dunno if I posted it here before but heres the info.

I got an old heavy sweatshirt, cut the arms off like a t-shirt, then cut 2 holes down near the bottom like extra arm holes. I put the sweatshirt on and then fold it up midway, put my arms through the new holes so it forms a sort of bib all the way around. The material from the bottom goes over my shoulders about 3-4" wide. I can then stick a 10kg plate in the back and another in the front, the wide material is like a nice backpack and evens the load. I have put in 40kg but the material started to strain and I could hear small tearing.

daveirl · 21-09-2006 10:32AM

This post has been deleted.

justsomebloke · 21-09-2006 10:56AM

rubadub wrote:

Does anybody do combined overhead squats, i.e. a military press at the same time as squatting?

Do you mean something link thruster that i mentioned eariler

http://media.crossfit.com/cf-video/Barbell_Thruster.wmv

rubadub · 21-09-2006 11:07AM

jsb wrote:

Do you mean something link thruster that i mentioned eariler

http://media.crossfit.com/cf-video/Barbell_Thruster.wmv

Yep, thats exactly what I was talking about. Sorry, I thought thruster just meant doing them fast.
That bear exercise looks great, will have to give it a go. I find myself unable to get all my exercises in within 60mins (usually end up 80-90mins). I do a full body workout 3 times a week, usually about 9-10 exercises with 2-3 sets each. These compound workouts are great, save time AND probably get more every day muscles working too. I do leg raises while doing pull-ups to save time too.

Are there any more of these compound exercises you guys can recommend? I was combining dumbell curls with military/arnold presses, and throwing in a few tricep extensions at the same time too all in one movement but doing as many of each as I can, i.e. in one set I might do 13 curls, 10 presses and 5 extensions with them evenly spaced, like an extension for every second press.

BrianD3 · 21-09-2006 03:44PM

Don't be afraid of the deadlifts. The deadlift is one of the simplest exercises there is and it's easy to use good form. You don't need a rack, it's just you and the bar. For variation do both conventional and sumo stance deadlifts, the latter will hit your legs more especially the inner leg/groin.

Obviously with all deadlifts build up slowly and concentrate on form.

Another excellent exercise is the one legged Pistol Squat with added weight if necessary. There are several ways to add weight - I balance a plate on top of my head! Again you don't need a rack.

It sounds like you have some good ideas already with your training, I notice you mention overhead squats. An advanced exercise and one that is rarely seen in gyms! If you're doing 32 kg in the OHS with good form that is pretty good actually.

Another advanced exercise is the bent legged one legged deadlift. If you use good form and concentrate on leg drive this will blast your legs and ass. Just be careful with it though as it is very bad for the knees if done with bad form

Low weight, high rep squats- worth the trouble?

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