Thread: squat workout

Unless you're getting into the range of many, many hundreds of pounds, that's most likely an excessive warm up. CowPimp wrote a brilliant thread on warmups that I read recently. Check it out and see if some of his suggestions can't work for you by simply giving them a small personal tweaking to fit your specific training. Your entire workout is 86 reps at a minimum (assuming I didn't add it incorrectly), which seems like a ton for high intensity.

I'm sorry, but after 3 sets of squats I physically can't stand anymore. How people manage to do 10 or so sets boggles my mind.

I do 4 sets of 8-10 reps and I'm spent.

Originally Posted by Duncans Donuts

I'm sorry, but after 3 sets of squats I physically can't stand anymore. How people manage to do 10 or so sets boggles my mind.

Because they don't push the envelope in terms of muscular failure like you do, heh.

So people think to fully fatigue their legs they must high sets with high reps and for some people this is true. With myself I need to do this (it may because I am a cyclist) I trained for years squatting 150kg with no to very little growth in my legs. Then I dropped the weight and now do 6 sets of 15 reps and seen a fast growth in my legs. But I know guys doing 3 set getting great growth. I think every one is different.

Originally Posted by wholebody

So people think to fully fatigue their legs they must high sets with high reps and for some people this is true. With myself I need to do this (it may because I am a cyclist) I trained for years squatting 150kg with no to very little growth in my legs. Then I dropped the weight and now do 6 sets of 15 reps and seen a fast growth in my legs. But I know guys doing 3 set getting great growth. I think every one is different.

You also have to take into account the rest of your leg program. Also, define "high sets with high reps." How many times were you squatting 150kg? How many sets did you do that for? What was the rest of your leg workout?

from the looks of the workout you posted up there, all I see is really just 2 worksets...2 sets with heavy weight of 4 reps. the rest seems like a long warm up to me.

Anyway, will that burn out your legs? It doesn't seem like much at all....it would depend on what you are doing on your other days. What you are doing cardio wise. How much cardio? etc....

If all the variables are acounted for, you can do pretty much anything. It is accounting for the variables that cause people to usually fuck it up. For example, I just finished a 4 week accumulation cycle in which I squated 4 times a week, purposefully trying to over-reach. Most people would say that is insane when they hear it. But, if you see how I set it up, it would make sense. And, it is just a small block of concentrated loading (4 weeks) which is followed by an unloading week and then an intensification cycle of trainign where I squat only 2x's a week but increase the intensity.

Two days after I did that squat workout, I couldnt walk without trouble my thighs were so fried. My usual squat workout with higher pounds and less sets rounds out at around 275 before I start to do cheats. I stopped my last set at 245 with 4 reps...and it did not feel so heavy...that is I was eager to do more, but was pushing 25 minutes so stopped. once I revise this workout I think I can top off at around 260....and hopefully when I return to heavy sets I can break 300 easily.

Originally Posted by ExiledX66

Two days after I did that squat workout, I couldnt walk without trouble my thighs were so fried. My usual squat workout with higher pounds and less sets rounds out at around 275 before I start to do cheats. I stopped my last set at 245 with 4 reps...and it did not feel so heavy...that is I was eager to do more, but was pushing 25 minutes so stopped. once I revise this workout I think I can top off at around 260....and hopefully when I return to heavy sets I can break 300 easily.

so maybe it was to much for you?

how many times a week do you train lower body?

maybe you need to plan or structure your workout better.

I consider the soreness a good thing, thats always an indicator for me that I worked well. I do two lower days, one for deads and one for squats. Lower motions are just a weak point for me overall so Im experimenting with workouts...if your interested, a dead day looks like
4sets deadlifting
3sets sldl
weighted incline situps
leg curls
finisher sets hyper extensions
then some isolated tricep motions to compliment the upper push day that preceeds this one

Squat day
sets of Squats (experimenting)
leg extensions
calf raises
barbell curls (to compliment upper pushing day before this one)