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reymysterio
Joined: 20 Apr 2007
Posts: 55
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 Posted: Tue May 29, 2007 3:09 pm Post subject: Squats |
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| I only do squats(5kg each hand) once a week 4 sets of 10 reps.Is that bad or good |
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Boss Man
Joined: 25 Nov 2006
Posts: 3609
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Tue May 29, 2007 7:01 pm Post subject: |
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| Well it's okay, but if you want good Quad mass, I'd do another 4 sets, in the week at least, as unless you just started doing weights recently, that weight level and frequency is quite low. |
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SarahPT
Joined: 09 Sep 2006
Posts: 583
Location: Western Maine
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| Posted: Tue May 29, 2007 10:42 pm Post subject: |
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| Can you use a barbell across your shoulders? That's another good option for improving your squats. |
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reymysterio
Joined: 20 Apr 2007
Posts: 55
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| Posted: Wed May 30, 2007 1:49 pm Post subject: |
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| Boss Man wrote: | | Well it's okay, but if you want good Quad mass, I'd do another 4 sets, in the week at least, as unless you just started doing weights recently, that weight level and frequency is quite low. |
My aim is to lose fat |
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Boss Man
Joined: 25 Nov 2006
Posts: 3609
Location: My site, (Steelmuscle), and anywhere else I feel like
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| Posted: Wed May 30, 2007 2:13 pm Post subject: |
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| koay, then but unless you're a beginner, the weights if they're not high enough would need increasing, as if you're using a level of weight that's only worthwhile for about 15-18 reps, then your ability to benefit from such weights training would be reduced. |
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swanso5
Joined: 16 Jan 2006
Posts: 6902
Location: melbourne, australia
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| Posted: Wed May 30, 2007 9:00 pm Post subject: |
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| go as heavy as you can for 3 - 4 sets of 12 reps...doesn't really matterwhich squat you use, as long as your doing some version but the best ones for me are bb squats, 1 leg squats with back leg elevated and lunges are just as good |
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reymysterio
Joined: 20 Apr 2007
Posts: 55
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| Posted: Thu May 31, 2007 2:31 pm Post subject: |
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| Boss Man wrote: | | koay, then but unless you're a beginner, the weights if they're not high enough would need increasing, as if you're using a level of weight that's only worthwhile for about 15-18 reps, then your ability to benefit from such weights training would be reduced. |
Yes im new to this whole weightlifting stuff |
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benjamteal
Joined: 02 May 2007
Posts: 61
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| Posted: Fri Jun 01, 2007 6:28 pm Post subject: |
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First, good for you for taking on weight training. It is one of the best ways to burn fat for a number of reasons.
The sets/reps you describe will build leg mass. If you goal is to burn fat, then this is a good thing! The more muscle you have, the faster your metabolism will burn, and the easier it will be lose fat.
Also, lifting weights causes a short term increase in metabolism immediately after the workout as well. This effect is called excess post exercise oxygen consuption or EPOC.
More on EPOC here: http://en.wikipedia.org/wiki/Excess_post-exercise_oxygen_consumption
As some of the others suggest, continue to challenge yourself with more weight and different exercises as you develop your muscles and get stronger.
And come back to these forums - they are a great source of information and support! |
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