My squats are seriously lacking

billyhead · 13-01-2009 03:52PM #1

Folks,

The amount of weights I am able to Squat at the moment is a joke and I was just wondering are there any other exercises that would be comparable to the benefits of squatting because I am pretty embarressed when I squat in the gym. I am 6ft 1 inch and 11.5 stone. I can only sqaut however plates that are 25KGs on each side of the barbell for 10 reps. I know you will say build it up gradually. My goal is to bulk up another 1/2 a stone in weight.

kevpants · 13-01-2009 03:57PM

Do you squat with a 25kg plate on each side of the barbell? That's how I read it.

If so that's a Bodyweight squat for 10 reps. Why are you embarrassed by that?

accensi0n · 13-01-2009 03:58PM

billyhead wrote: »

Folks,

The amount of weights I am able to Squat at the moment is a joke and I was just wondering are there any other exercises that would be comparable to the benefits of squatting because I am pretty embarressed when I squat in the gym. I am 6ft 1 inch and 11.5 stone. I can only sqaut however plates that are 25KGs on each side of the barbell for 10 reps. I know you will say build it up gradually. My goal is to bulk up another 1/2 a stone in weight.

What weight is the bar?

How many sets of 10 reps do you do?

If the total weight is 70kgs then multiple sets of 10 reps doesn't sound that bad to me...

billyhead · 13-01-2009 04:20PM

I am not sure of the bar weight. Its a Smith Machine I use. I do 3 sets excluding a warmup of 15Kgs on both sides for 12 reps. I just thought that 25KG plates on both sides was a little embarrassing. Maybe its my ego when I see all the big guys working out in the gym. At least I am seeing progress in terms of weigt gain. I was 10.5 stone last September due to a loads of endurance triaining and racing i.e running, cycling and swimming (triathlon training/racing). And the fact that I moved out of my parents house to get my own and could not rely on the big dinners served up by the mother when I got home from training and work did not help.

BossArky · 13-01-2009 04:23PM

The fact that you squat at all puts you ahead of the average gym goer.

staf9 · 13-01-2009 04:24PM

you shouldn't be embarrassed by what your lifting in the gym. lift a weight that you can do proper reps with and you will get more benefit. struggling to quickly jump up weights because you think you need to due to what others are lifting is a massive mistake, you will only do yourself damage. Reps with good form are of far more benefit to you

kevpants · 13-01-2009 04:29PM

Is there a regular squat rack in the gym as opposed to a smith machine? You'll really notice the difference if you squat correctly, you're at a big risk of injury if you continue using the smith machine. Be warned you'll need to seriously drop the weight back but don't be embarrased. No one whose opinion matters will think less of you for squatting a small amount correctly.

billyhead · 13-01-2009 04:40PM

Thanks Kev Pants. No the gym I am a member of does nto have a power rack that I could do them with, so i use the Smith machine. It does have free weight barbells (they are all a fixed weight however). I will start using them instead at a lower weight i.e 20Kgs on each side.

cmyk · 13-01-2009 04:46PM

billyhead wrote: »

Folks,

The amount of weights I am able to Squat at the moment is a joke and I was just wondering are there any other exercises that would be comparable to the benefits of squatting because I am pretty embarressed when I squat in the gym. I am 6ft 1 inch and 11.5 stone. I can only sqaut however plates that are 25KGs on each side of the barbell for 10 reps. I know you will say build it up gradually. My goal is to bulk up another 1/2 a stone in weight.

I wouldn't worry about that weight to be honest, Im about a stone heavier than you and am not squatting a huge amount more, but as stated before if possible try and use a squat rack. I went back to basics on the squat too, better lower weight with good form as with all weightlifting. Take a look at this http://www.youtube.com/watch?v=yha2XAc2qu8&feature=PlayList&p=633BE85B4ACDAF70&playnext=1&index=1

As BossArky said, the fact that you're doing squats in the first place is a good start, my gym is usually packed on a mon/wed evening but never at the squat racks!:D

davyjose · 13-01-2009 06:59PM

Keep Squatting.

Don't use a Smith Machine. You can do them on a SM without injury, if you know how. But you probably don't and even then, you may as well just use a leg press machine anyway. For the average squatter, it's got nothing to do with leg power. When I started squatting I could leg press 180kg x 8 easily but could barely squat 70kg. It's hard for a reason.

yomchi · 13-01-2009 10:08PM

Just to echo what others have said, drop the smith machine if possible. I'd go as far as saying join a gym with a proper squat rack. 50kg's plus the bar, which I think is 17kg on a SM isn't a weight to sneeze at!
I'm only back squating since I done my knee and shoulder in, I'm squatting 70kg, including the bar! It doesn't bother me mate, I know my form is better than most if not all in my gym at the time I'm there. I know I'll be back up to 100 + soon, so be patient and keep good form in mind and by jaysis - keep squatting!

Magic Eight Ball · 14-01-2009 11:59AM

billyhead wrote: »

Folks,

The amount of weights I am able to Squat at the moment is a joke and I was just wondering are there any other exercises that would be comparable to the benefits of squatting because I am pretty embarressed when I squat in the gym. I am 6ft 1 inch and 11.5 stone. I can only sqaut however plates that are 25KGs on each side of the barbell for 10 reps. I know you will say build it up gradually. My goal is to bulk up another 1/2 a stone in weight.

I’m squatting 75kgs, (3 sets of 10-12) at the moment; I’m the same weight as you and around 5’10.
Are you telling me my squatting is a joke?? I could squat heavier then that but it would be with a curved back and poor technique.

To be honest man, I wouldn’t give a flying **** what other people think of the weight I’m lifting. Now if I was happening to be lifting with seriously bad technique I would hope someone would point that out.

Come to think of it, I don’t think I’ve even noticed or paid attention to the weight people around me have been lifting, I’m to busy concentrating on my own lifts.

Personally I only notice people lifting with terrible technique, not the amount they happen to be lifting.

yomchi · 14-01-2009 01:36PM

What timing!!

This morning there was a lad squatting (trying to) his form was piss poor and he had close too 100kg's on the bar. He spent more time walking around and looking at himself in the mirror during the whole hour, anyway - he was squatting away not even getting parallel, the weight was clearly too heavy, on his last set he went face first towards the mirror - only the rack save his ugly mush.

Moral of the story, leave your ego in the locker and squat right not heavy!

Poor guy.

Pro-Nutrition · 14-01-2009 02:49PM

billyhead wrote: »

Folks,

The amount of weights I am able to Squat at the moment is a joke and I was just wondering are there any other exercises that would be comparable to the benefits of squatting because I am pretty embarressed when I squat in the gym. I am 6ft 1 inch and 11.5 stone. I can only sqaut however plates that are 25KGs on each side of the barbell for 10 reps. I know you will say build it up gradually. My goal is to bulk up another 1/2 a stone in weight.

I dont see that as a joke mate. Squating and any excercise is all about the way your lifting and not the weight. 25kgs either side and the bar is 70kg for 10 reps is pretty good for your weight. I am 6 foot 1 and 17.5stone and I would rather squat 75kg for 10 properly than 200kg for 4-6 with bad form. I am the same with all my lifts, I focus on the movement rather than the weight, not saying that I dont lift heavy:D but if I feel that the weight I am about to lift is too heavy I will drop back and focus on the movement.

So basicly if you feel that squatting the 70kg is working for you stick with it and over time gentle increase the weight. Never sacrifice your form

dioltas · 14-01-2009 04:24PM

+1 on ditching the smith machine if possibe.

Also, I think most people on here would have much more respect for someone lifting light with good form than some eejit lifting massive weights with poor form, and potentially injuring themselves. An big ego in the gym can get you injured fairly quickly.

Wouldn't call 70 kg a joke tbh either.

EoinSully · 24-01-2009 09:55PM

I started off lifting about 10 years ago. I remember the squat as being the hardest off all the lifts. The first time I tried it, I managed 3 sets with 30Kg for 12 reps and the back of my legs ached for days afterwards. It takes a few months to become accustomed to the form necessary to squat, after that you can start adding weight. After a period of about two months I found I was able add 10 Kgs to the bar every workout. In this two month period after first starting with 30kgs, I was probably squating 45kgs. Six months after starting I was squating 120kgs with proper form.

Point is, squating is all about from. Weightlifting is all about diet. It's the key thing to making gains in strength and size and the most overlooked component of any program. Beginners often dedicate more time to buying magazines, supplements, the latest gimmicks and planning a routine etc than sitting down and figuring out a daily/weekly scheduel for how much they are going to eat. A protein shake here and there when you remember it won't cut it.

When I train I do so at home. The most I have ever squated is 230 Kgs for 20 reps. I made a safety squat bar after seeing them on the net, which weren't readily available in Ireland years back. Now I use half that weight to save my knees and back and do the Bulgarian Squat. This is done by stepping onto a box. It stresses one leg at a time and you use less weight as previously stated. It also forces you to stabilse yourself in the lift. You can also use the safety bars in a power rack set really low. I found this great when I was starting out and I often use it when I hit a sticking point, ie I'm stuck on a weight for a few weeks. You start off in the fully squated (lower) position with the bar on your back and resting on the safety bars. You then press the bar up into the parallel position, pause and return. You don't need much weight to stress the quads and it gives you a hell of a work out. You can also try the Leg Press Machine as an alternative. If you require any advice on training or diet feel free to drop me a line

Best of luck and stick with it

Hanley · 24-01-2009 10:02PM

I think you're confusing Bulgarian Squats with Step Ups?

That's some big squatting tho... how heavy are ya, and how deep were ya sinking them in??

EoinSully · 24-01-2009 10:16PM

Lol.....certainly not confused about Bulgarian Squats............maybe you know them as Bulgarian Split Squats. Steps Ups may be the American name they go by. There is alot of confusion and misinformation on this topic. They were developed by Eastern bloc athletes. The height of the box determines where the stress is placed, quad or hamstring. Im 6 3 and 97kgs. I have had a layoff period from training for the past 9 months, sparodic at best. I hope to commence training again in mid February. Heaviest I think about 108kgs.

corribdude · 24-01-2009 10:16PM

Hanley wrote: »

I think you're confusing Bulgarian Squats with Step Ups?

That's some big squatting tho... how heavy are ya, and how deep were ya sinking them in??

Never mind that, how much does he bicep curl?

DM-BM · 25-01-2009 01:42AM

I thought that Bulgarian split squats were like a one leg squat, with your other leg behind you resting on a bench.

Or do I have things arse ways?

Al_Fernz · 25-01-2009 11:58AM

DM-BM wrote: »

I thought that Bulgarian split squats were like a one leg squat, with your other leg behind you resting on a bench.

Or do I have things arse ways?

https://www.youtube.com/watch?v=RZlodHgCipk

EoinSully · 25-01-2009 02:47PM

No, you don't have things arse ways, but the guy on YouTube does. Examine this exercise without ever putting a name on it and ask yourself if it reminds you of any other exercise? It's a modified lunge. . . nothing more, not a Bulgarian Split Squat. A bulgarian squat is performed by stepping onto a box between 18 and 30 inches in height. Its far more difficult that the 'step up' thats performed in circuit training routines with a 6 inch step. I know I have a great article somewhere on this (printed), I'll try and fish it out.

EoinSully · 25-01-2009 03:22PM

The confusion on the name is as basic as people calling a ball point pen a biro. I have included the link below. Scan down through the article and you will see that they call the Standard Step Up as the exercise I am referring to and they correctly term what others call the Bulgarian Split Squat the Bulgarian Squat. Who cares what they are called!
http://www.t-nation.com/free_online_article/sports_body_training_performance_repair/singleleg_supplements

kevpants · 25-01-2009 10:17PM

EoinSully wrote: »

When I train I do so at home. The most I have ever squated is 230 Kgs for 20 reps.

Woooahhhh woh woh woh.

Where is home? Krypton!?

Need some proof or some background to this. This is world class squatting.

Roper · 25-01-2009 11:06PM

The vid is a bench supported single leg squat. Don't give the Bulgars any more credit. Them and the Mesopotamians do my head in with their strengthspertise.

Eoin, this is the internet, people make wild claims about how much they squat, how many women they've slept with etc. etc. So in t'internet land it's videos or it never happened. 230kgs, 20 reps is, as kev said, world class standard. A single 230 would be really good.

EoinSully · 25-01-2009 11:09PM

kevpants wrote: »

Woooahhhh woh woh woh.

Where is home? Krypton!?

Need some proof or some background to this. This is world class squatting.

If you think this is 'world class' you haven't seen much squatting . . . check out these link below for real 'world class' squatting. There are people who bench press more than twice what I can squat . . . Look at the amount of time and energy people devote to bench pressing. The leg muscles are far bigger and more powerful than those in the chest and arms, yet people today would hardly bat an eye if you told them you could bench this. Check out hundreds of videos on YouTube about bench pressing if you think I'm lying. You get out of any program what you put into it. I like the squat and the deadlift. Bench I don't, plus I'm not that good at it. Rugby players squat this for breakfast . . . this by the way is my absolute genetic limit, plus if you read what I originally posted I started weightlifting nearly 10 years ago . . .

http://ie.youtube.com/watch?v=vqPD-EwVmDY

http://ie.youtube.com/watch?v=p6nCDY0Y--g&feature=PlayList&p=27E7245E6AADFBB4&playnext=1&index=31

405 x 10 bench. I'm sure you can find similiar videos like this

http://ie.youtube.com/watch?v=-fzZTWNTRFg

gnolan · 25-01-2009 11:21PM

EoinSully wrote: »

405 x 10 bench.

lbs??? Maybe, i honestly don't know,

Hanley · 25-01-2009 11:23PM

EoinSully wrote: »

If you think this is 'world class' you haven't seen much squatting . . . check out these link below for real 'world class' squatting. There are people who bench press more than twice what I can squat . . . Look at the amount of time and energy people devote to bench pressing. The leg muscles are far bigger and more powerful than those in the chest and arms, yet people today would hardly bat an eye if you told them you could bench this. Check out hundreds of videos on YouTube about bench pressing if you think I'm lying. You get out of any program what you put into it. I like the squat and the deadlift. Bench I don't, plus I'm not that good at it. Rugby players squat this for breakfast . . . this by the way is my absolute genetic limit, plus if you read what I originally posted I started weightlifting nearly 10 years ago . . .

http://ie.youtube.com/watch?v=vqPD-EwVmDY

http://ie.youtube.com/watch?v=p6nCDY0Y--g&feature=PlayList&p=27E7245E6AADFBB4&playnext=1&index=31

405 x 10 bench. I'm sure you can find similiar videos like this

http://ie.youtube.com/watch?v=-fzZTWNTRFg

I've seen plenty of world class squatting. Trust me on that.

On the links you posted;

Donnie's was done in 4 thick layers of poly and canvas. And it was a mile high.

Big Dru squatted 510lb/231kg x23, and they were all high too.

Tom Platz only did 500lb/227.5kg x23, less weight than you're claiming you've done.

So, for the record, are you claiming that you squatted the same as Dru Patrick and more than Tom Platz for 20 reps (you did say 230kg which is > 500lb)?

There's only 2-3 people in the world who've benched 460kg. And they were all wearing multi ply shirts.

The bench vid you posted was 3 board press and not all that impressive. I train with several guys who'd do it as a warm up.

You're either the strongest guy to ever come out of Ireland, or you're full of sh1t.

EoinSully · 25-01-2009 11:29PM

Roper wrote: »

The vid is a bench supported single leg squat. Don't give the Bulgars any more credit. Them and the Mesopotamians do my head in with their strengthspertise.

Eoin, this is the internet, people make wild claims about how much they squat, how many women they've slept with etc. etc. So in t'internet land it's videos or it never happened. 230kgs, 20 reps is, as kev said, world class standard. A single 230 would be really good.

Thanks for pointing out that this is the internet, I'd never have guessed . . . I'm not here to make claims or boasts, only provide some moral support and training advice to people like the user who posted the original tread on his squat lacking. My point was that I started out at 30kg and built up slowly. If I wanted to massage my ego or any or part of myself for that matter I wouldn't be doing so here. I said that's the most I'ev ever squatted, not what I am squatting at the moment, as I don't train at the moment, as I have previously stated. I'd be only glad to oblige with a video when I get back training. . . and I'ev only ever claimed to have slept with 500 women . . . If I regarded this as a place to show how 'brilliant' and 'great' I was I'd have posted videos of myself years ago prancing around asking people to pat me on the back to boost myself esteem and make up for my psychological inadequatecies. I'm not bothered if you believe me or not. I have always trained for myself and offered advice to anyone who wants it (or not) for free.

Hanley · 26-01-2009 12:44AM

gnolan wrote: »

lbs??? Maybe, i honestly don't know,

Yup. 405lb/2.204 = 183.75KG

From the sounds of things, EoinSully's getting kg confused with lb.

gnolan · 26-01-2009 12:22PM

EoinSully wrote: »

I'm not bothered if you believe me or not. I have always trained for myself and offered advice to anyone who wants it (or not) for free.

The problem with that is though, if people don't believe you they're not going to take advice from you, or at least they're less likely to.

My squats are seriously lacking

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