Squats

eviltapanga · Post by **eviltapanga** » Fri Jun 05, 2009 6:02 pm

Question, are squats effective without a bar? I do 3 sets 45 reps but do not have a bar. Should I be lifiting something while I do them? Can I lift DBs?

Thanks, evilT

swanso5 · Post by **swanso5** » Fri Jun 05, 2009 7:37 pm

anything can be effective to a point but sets of 45 squats probably isn't it...yes use db's

www.uponlinetraining.com

eviltapanga · Post by **eviltapanga** » Fri Jun 05, 2009 7:42 pm

Okay, thanks, so just hold them like starting position for overhead lift and do the squats?

swanso5 · Post by **swanso5** » Fri Jun 05, 2009 7:46 pm

just hold by your sides

ketchuplover · Post by **ketchuplover** » Fri Jun 05, 2009 10:12 pm

swanso5 wrote:anything can be effective to a point but sets of 45 squats probably isn't it...yes use db's

www.uponlinetraining.com

What do you recommend in lieu of sets of 45 reps? tia

Packard · Post by **Packard** » Fri Jun 05, 2009 11:07 pm

Also consider adding lunges, squat thrusts and side lunges. (And don't forget your calves.)

swanso5 · Post by **swanso5** » Sat Jun 06, 2009 2:02 am

sets of 6 - 12 with a heavier wt

www.uponlinetraining.com

eviltapanga · Post by **eviltapanga** » Sat Jun 06, 2009 10:21 am

I am doing 3 sets 15 reps of lunges per leg, they're beginners step back lunges, should I trade this in for something else?

Also, how many exercises should strength training include? Originally I have 8, trying to include one for every muscle group.

Thanks,

evilT

swanso5 · Post by **swanso5** » Sat Jun 06, 2009 7:39 pm

1 - reverse lunges are great, definately keep them in although they are a rather demanding exercise so i'd drop the reps to 8 or so each leg and up the wt a little

2 - the "one exercise for each muscle group" thing is where most go wrong as for this they think they need one exercise for chest, biceps, triceps, quads, hamsterings, glutes, calves, forearms, lower back, upper back, another chest for the hell of it, upper abs, lower abs, obliques...ok you see drift

TRAIN MOVEMENTS NOT MUSCLES

we can get all of those in by following this template each session:

deadlift or squat
bench or push up
row
pull up / chin up or pulldown
shoulder press
core
single leg exercise

now most of the time I wouldn't even have all of these in every session and I've posted something about that a while back but not sure where but I'm about to article it on site today or tomorrow

www.uponlinetraining.com

Kevsworld · Post by **Kevsworld** » Sat Jun 06, 2009 8:00 pm

Using dumbbells would be better for your squats vs just your body weight. And yes, train movements, not individual muscles.

eviltapanga · Post by **eviltapanga** » Tue Jun 09, 2009 12:22 pm

Approximatly how much time should weight training session take? I'm trying to put together a program now that I can do from home with your suggestions.

Thanks

evilT

RK19 · Post by **RK19** » Tue Jun 09, 2009 12:34 pm

45-60 mins tops.

eviltapanga · Post by **eviltapanga** » Tue Jun 09, 2009 1:11 pm

Okay, squats I get, lunges too, I'm looking at rows, there seem to be many different kinds! Previously I was doing bent over rows with 10lbs 20 reps 2 sets. Should I get something a lot heavier then? And which type of row would you reccomend?

thanks so much!

evilT

PS how many exercises should I be including? and is it best to rotate in different ones each session?

Kevsworld · Post by **Kevsworld** » Tue Jun 09, 2009 8:01 pm

I would go heavier, around 5-8 reps. You don't have to change exercises each session--just change things up maybe every 5-6 weeks.

Kevin
http://strongandfit.net