how long does it usually take to squat your weight?

[evilqueen]

I never know whether I'm asking idiotic questions. But here goes...

I'm 120 pounds, and am now able to squat 100 pounds (please don't laugh). I read that you're supposed to increase the weight by 5 to 10 percent each week.

If that's true, would it really only take from 7-14 weeks for me to squat 240 pounds? That seems awfully fast.

I'm not impatient, merely curious. I want to train right, and I don't want to hurt my back.

 

[evilqueen]

God, spat, 315...that's incredible. How long has it been since "Day 1"?

I did lower body twice this week, but now I'm thinking that if I had the strength to do it twice, I'm probably not lifting heavy enough. On the squats, I'm definitely going to try the reverse pyramid. That makes a lot of sense. Thank you.

Also, how many exercises should you do in one lower-body session? I've been doing

squats (100 lbs--I'm so ashamed)
leg presses (130 pounds--can definitely go up on this one)
leg raises on machine (on day 2, I do lunges w/20-lb. dumbbells)
hamstring curls on machine
deadlifts (20 pounds...egads)

Is this too many exercises? Critiques/feedback would be most welcome.

Thanks again, everyone, for all the great advice...you're all very generous!

 

[evilqueen]

If you don't mind my saying so...one year? HOLY SHIT! (Thanks for your routine, but I don't understand some of the jargon--I'm gonna have my boyfriend translate it for me.)

I'm thinking maybe I should find myself a trainer. I've actually been thinking about this for a month now. It might be easier to make significant progress if I had someone knowledgable to guide me.

This may be a long shot, but if anyone reading this knows of a trainer who lives in the Lehigh Valley area of PA, please PM me. I don't want to have to hit the yellow pages. I could go on some of the fitness websites, but that's still not the same as a word-of-mouth referral.

 

[Temple]

Granted I have a little chemical assistance going on here but my second chest day with this format and I went up 10# per dumbell on inclines, declines and flyes - this was without a spotter, had I had one I would have gone up even more.

 

[Temple]

More like - THANKS SPATS.

 

[evilqueen]

Just printed out your leg day. Here are the questions....

1. Squats: Did you mean you were doing five sets, starting with 135 pounds and ending with 315? Or were you just takling about your progession to 315? As for me, doing the reverse pyramid, how many sets? Like, 5?

2. Leg press: When you say "plates," how much does each plate weigh?

3. Walking db lunges...one walk around the track, immediately followed by [how many sets] of extensions?

4. No hack squat machine at my gym...is there a good substitute?

My leg routine only takes me about 40 minutes...bet if I did an hour, I'd barely be able to move.

Good.

 

[evilqueen]

Spats, this is absolutely EXCELLENT. Thank you so much.

 

[c3bodybuilding]

Awesome lifts there Spatt! Good luck at the powerlifting meet.

I have a question though, my squat is crappy. If I go too much, it hurts my back, and I use very good form. I think it's because of my height (6'3 1/2). It becomes more of a lower back exercise, while a friend of mine is 5'6 and can squat properly no problem. So, I use deadlifts as my main power exercise for legs, lower back and overall. I can do very heavy weight in those. Are some people just too tall for the squat? Can I get by with deads, and leg press instead?

 

[Hannibal]

Dont mind me...just taking notes

 

[c3bodybuilding]

HOLY SHIT! I just tried a few with an old bar I had in the garage, using your methods, and it works. I was able to go straight up and down no problem. The crap I read in books, on mfw, and seen people do in the past three years, never explained or showed like that, and I used to think it was *me*, that I just wasn't meant to squat. Thank you soooo much. <-------- Happy happy happy c3bodybuilding boy

Now for another question, I know, I know, being a mod you get thousands a day, but I promise to really listen and not let it go one ear out the other if you help! LOL... On rep range, I always did 3-5 reps, and most people say thats more for strength. But I was able to get from 144.5-218 that way in 3 years (no chemical assitance) that way, but I *feel* as if I could get *more* out of my routines. Would lowering my weight slightly and doing more reps be more beneficial to build maximum amount of muscle? Say 6-10 reps instead? Thank you so much again.

 

[BronzedGoddess]

Gotta a few questions for you Spatts. I know you are training for a PL comp so you are working on strength and power, but does the heavier weight make you quads grow better? For some strange reason, my legs respond to higher reps 15-20. I was lifting heavy with my hubby a while back and I did get much stronger but my quads didn't "blow up" like they do when I lift lighter (135-185) for higher reps. My quads respond to high rep squats similar to how the responded to running the quarter or 300's full out. Maybe the "pump" is fooling me into believing i'm getting muscle growth. I was reading an older issue of M&F and Franco C. was stating how his legs respond better to high rep traing. I'm just a bit confused. I want to put more size on my legs. My quads could never be too big in my opinion. The legs are the only body parts that I admire on female bb. So I guess I want to be totally out of porportion. I want my legs to stand out!
I ask your opinion because you are a former sprinter, but I'd appreciate advice from anyone who'd like to give it to me!

 

[Hannibal]

To strengthen your core for squats, do standing ab crunches with a rope, good mornings, pull throughs and dead lfts.

Not to in anyway contradict what Spatts has said here...but you really do not need to train your deadlift to increase the amount of weight that you can handle in the movement. In fact too much deadlift training is a quick way to stall your progress. With the situation that Spatts finds herself, training in a fitness center, there are not alot of options when it comes to training the lower body for strength. So she has to make do with a greater volume of deadlifts than would be optimal if the proper equipment were available to her.

http://elitefitnesssystems.com/documents/westside-deadlift-training.htm

Having said that...her progress on the three powerlifting movements has been nothing short of amazing. And having seen her lift I know that we have not even scratched the surface as far as her potential goes.

Amy Wiesberger who???

 

[CAROLINACHICK]

Spatts: I have ta say I am extremely impressed! You are now my new hero. Thanks so much for all the info you pass along.
Keep up the good work.

By the way: can't wait ta see your next set of pics.

CC.

 

[Hannibal]

Project? Hannibal? Are my legs bigger?

I dont know about "bigger" exactly....but I have noticed that the equator between quads and hammies is starting to shift.

Quads dont make you strong or fast....all show and no go

 

[esteveze]

Talking about squats..

I will share my experienceand opinion ...
Today I was working legs. I was doing squats on the smith machine. I have to say that I was afraid of squats because few months ago,when I started weight training I did squats and my knees were bothering me and my back also. Well since I decided to take the weight training seriously(to another level) I came with my training routine last Monday.
As I was squating today, I notice a trainer looking at me. When I finished my first set he aproached me and told me I was not doing the complete range of motion. He proceeded to explain and show the proper form. He told me that at the end of the squat when I should squaze my glutes and when my knees are at a 45 angle I should stick my butt out. I did try it, but I have to admit that I felt like a centerfold model stiking my ass out...
Also he scare the shit out of me about deadlifts.... he told me to be very carefull because a little margen of error and my back is damage badly
Just my experience today....

 

[TheProject]

Since starting the PL type training I'm getting leaner. That could just be due to the fact that I'm burning more cals. Could also be that the movements are a refreshing shock to my bod. I don't know...haven't really paid attention lately. Project? Hannibal? Are my legs bigger?

Bigger? I'm not sure. I haven't seen your quads lately, come to think of it.

You'll have to wear some shorts here soon.

Also, Hannibal and Spats showed me how to do box squats, and I think my squat has improved dramatically since then.

I still can't keep my back arched well enough, and I think I max out at my bodyweight (185).

 

[TheProject]

You know I don't show skin in public! Heavens... Have you seen me in shorts outside my house??!??

Actually, yes I have! Just not lately. You have some Umbro shorts somewhere! I think you've worn 'em to the gym before.

 

[Arioch]

There are other factors besides a training program that will help determine your squatting progress. Genetics, and not just fiber type, but Q angle specifically, will be a Very Big Factor, especially if your stance is not adjusted to fit. Torso length is another factor, as individuals with a longer torso can stay more erect when keeping the bar in line over the heels, as well as finding it easier to keep the bar lower, which provides better leverage.

Spatts also has a previous history as an athlete, as a sprinter, I believe?

 

[Arioch]

Yep. People with knock knees tend to have more trouble, and really need to widen their stance. The few good quad squatters I have seen all have legs that are straight as rails.

 

[Arioch]

Well, it generally is due to week hips, I was just referring to the general angle of the legs.

An individual with wide hips and a greater distance beteen the knees when standing naturally has a slightly better bone structure than someone who is built like a pipe cleaner.

And yes, if the knees buckle in on the ascent, it is usually the hips.

 

[Arioch]

Somtimes, it can also just be someone not actually making the connection, where they realize that they need to push their legs out on the way up, and just never seem to manage. Something as simple as tying a piece of string around the legs that they must push out against to maintain tension can work miracles.

 

[TheProject]

The Project has a combo factors going on. Spinal curvature, 26 years of inactivity, weak back, weak hips, etc...he's come a LONG way.

I understand about "making the connection." Squatting has always felt natural to me, but just last week I finally started to feel like my bench is coming together. I used to have to think about everything along the way...feet out, shoulder blades together, press back, elbows down, etc... Just this last week it started to become one movement. That's where I'm trying to get Project on his squat.

Yep, I've come a long way, but I've still got a long way to go. Squats are still really tough for me, and I've got to concentrate all the way through to try and keep my form. I still don't have it down, and lose my form on the last set. I'm finally getting to the point where I can arch my back. When I started, I couldn't arch it at all.

I think Hannibal is still afraid to watch me deadlift.

 

[Hannibal]

I think Hannibal is still afraid to watch me deadlift.

Still feel a bit sick to my stomach to watch you squat....give me time and I will work up to watching you deadlift...



it's not pretty

 

[TheProject]

Still feel a bit sick to my stomach to watch you squat....give me time and I will work up to watching you deadlift...



it's not pretty

Hey hey hey! I'm not that bad at squatting now, am I?

I've gotten a lot better!

And yeah, I can arch my back on command, for the most part.

 

[Hannibal]

You know I am just giving you shit Proj....you have made a tremendous amount of progress in the short time I have seen you lifting.

And yes the squatting is getting better as long as you remember to center the damn bar....

 

[Temple]

Squats work the glute/hams, deads work the lower back...not apples to apples.

If you're squatting right, and 99% of people don't, it won't hurt your lower back. If it hurts your lower back, it's because your lower back is weak...I speak from experience on that one.

When you set the bar on your shoulders, hold it low, grip wide, and squeeze your shoulder blades together. Pull the bar down on to you. Push your head back, not looking back, but neck into the bar. Arch your back HARD. This is ALL BEFORE YOU EVEN LIFT THE BAR OUT!! Then, arch the bar off the pegs, and back up into a wide stance. I do box squats, so I'll explain it that way. You sit BACK BACK BACK. This takes ALOT of hammie and hip flexor strength. You rest just long enough on the box to do this one key thing: You release the hip flexor, and WITHOUT EVER LOSING THE ARCH IN YOUR BACK, you flex your GLUTES to pop back up...NOT YOUR QUADS. When you look at a side view, the end of the bar should be traveling straight up and down. If your lower back hurts, you're doing it wrong.

I GOT IT.....I GOT IT......I GOT IT GOT IT GOT IT!!!!!!! I thought I was doing then right until I read this but now I really GOT IT! Oh and my ass hurts instead of my knees for a change!!!!!!!!!!

 

[TheProject]

You know I am just giving you shit Proj....you have made a tremendous amount of progress in the short time I have seen you lifting.

And yes the squatting is getting better as long as you remember to center the damn bar....

Yeah, I know you're just giving me shit!

What, being left handed doesn't mean I can be off to the left of center?

 

[Dingo12]

Female athletes do tend to have 'knock knees' this is because their hips tend to be wider than males. Womens feet also have a higher tendancy to be 'flat' thus increasing inward rotation at the knee joint.

When I squat I use a weight light enough to enable me to hold good form, ass-to-the-floor and concentrate on keeping my knees straight.

 

[Gladiola]

Oh my, my head is spinning.

My low back is sore sometimes from squatting - & I've already decided to do Good Mornings for lower back - as well as regular dead lifts (always did SLDL before & that's it).

Since I shouldn't do the low back training on leg day, back day is already pretty full, I think I'm going to add a 5th day of strength training for low back & abs.

But for now, I want to be sure my squat form is as ideal as possible. I have a VERY short torso. I'm 5'4", but long legs & short torso. My glutes are pretty strong though. I think tonight I'll tell my partner to check that the bar is moving perfectly vertically (straight up & down), is in line over heels, & my back stays arched (like my tailbone should be pointed behind me, right?

I'm just worried that I'm doing something wrong since there are so many factors involved & most ppl do it wrong!

 

[Arioch]

Why should you not train your lower back on the same day you are squatting? It is already getting some work. Finish it off, then work on your recovery.

You can add an extra day of light reverse hypers to help recovery if you do not have bands or something similar, as well as some ab training.

The bar will never move in a perfectly strait line, and the shorter your torso, the more you will lean forward when you squat. This will require more back and hamstring strength than someone who is not built like a baboon. Also, it means that you will have a harder time ascending in a straight line than someone like Spatts, who has a longer torso.

 

[Gladiola]

Why should you not train your lower back on the same day you are squatting? It is already getting some work. Finish it off, then work on your recovery.

You can add an extra day of light reverse hypers to help recovery

My 'retirement' center doesn't have a reverse hyper, remember? I suppose I can improvise with benches or stability ball.
Well, the past few weeks I haven't been sore at all after leg day & I'm just not happy about that! So last night I decided to step up intensity & also increase total training volume:
1 set warm-up squats (bar only)
4 sets squats
4 sets prone ham curls
4 SUPER SETS hack squat then extension
3 sets SLDL
2 sets ham curls with the stability ball (even with 14 reps these don't quite get me to failure).

I'm a touch sore today, but at least in my 6AM yoga/pilates I didn't get a cramp that almost made me YELP as I did a few months ago

I really don't think it would be sensible to train quads, hams, glutes, & lower back all at once. That would just be an excess. My training partner would not want to decrease total training volume on leg day since his leg strength is important b/c of his cycling. We are pretty set on adding a "core" day for lower back & abs.

My gym felt like a GYM last night. The fitness director & a few of the trainers were working out themselves. We actually had to fish around for extra wheels so my partner could hack squat 7 plates - his own personal best. I was so proud

 

[Arioch]

Hmm. My lower back and legs get trained on the same day twice a week. Does not seem to be a problem for most people who train Westside. Or Olympic lifters.

Mongo no like hack squats or extensions. Lack of hamstring recruitment during flexion of the quadricep puts the knee at greater risk of injury, specifically the patella tendon. Thought you were learning to front squat?

Reverse hypers can also be improvised using a power rack, but you probably do not have one of those either. A regular hyper extension bench can be elevated using the numerous aerobic steps that I am sure are lying all over. It should give you a full ROM.

Typical Max effort day:
Front squat off low box: 1 rep(max)
Ham-glute raise: 3 sets, five reps, weighted.
Reverse Hypers: 3 sets, 8 reps.
Inverted sit ups: 3 sets to failure with chosen weight
Something for calves.

Variation:
Deadlift from 4" platform: 1 rep
Split Squat: 3 sets, six reps.
Ham-glute raise: 3 sets, five reps, weighted.
Reverse hypers: 3 sets, six reps
DB weighted sit ups on stability ball, 3 sets to failure
Something for calves.

Speed squat day:
Squat to low box: 12 sets, 2 reps, with chains or bands added.
Weight increase of about 5% on last two sets.
Good mornings: 3 sets, five reps.
Reverse hypers: 3 sets, 8 reps.
Russian Twists: 3 sets, 10 reps each side.
Something for calves:

Variation:
Squat to low box: 12 sets, 2 reps, as above.
Dimmel deadlifts: 3 sets, 20 reps.
Reverse hypers: 3 sets, 6 reps.
Hanging leg raise, weighted: 3 sets to failure.
Something for calves.

 

[Arioch]

Well, there is also the issue of femur vs. radius/ulna length as well. If you have long femurs and a short lower leg, you will have to lean more. However, the longer your torso, the more you *should* be able to remain upright, unlike a throwback like myself. Easier to arch and maintain the bar in line over the heels.

And from your comments I thought being front heavy was the exact opposite of your problem

Ever wonder if large glutes could act as a counterweight and keep a lifter more erect in the squat?

 

[Gladiola]

Mongo no like hack squats or extensions. Lack of hamstring recruitment during flexion of the quadricep puts the knee at greater risk of injury, specifically the patella tendon. Thought you were learning to front squat?

ACK!!!!! NOT good news. See... I noticed a few months ago that my partners 1 RM for ham curl was only about 45% of 1RM for extension... which is not an appropriate balance (although not surprising for a cyclist). So doing further moves that would isolate quads is not good. He didn't do the extensions supersetted last night though. The leg press machine always seems to be taken & that's the primary reason we do hack.

Well, I thought regular squats were better than front & I have a squat rack at my tennis club/retirement home "gym" where I usually train. It's the university that lacks the squat rack, & I'm only there 1X per week at most - usually not leg day.

If by "Power Rack" you mean the rack like Hannibal & Spatts have at the 'asylum', then No. Our squat rack does not look like that. We have a squat rack & (of course) Smith Machine. Yes, the aerobics studio has aerobics steps. It's fun cardio (especially when *I'm* teaching haha!)

 

[Gladiola]

becuse my trainer had let me fall forward several times (couldn't catch me) and I'd gotten pinned.

Wow, you really fell down & got squished under a bar????
I would have jumped up (when eventually freed) & beaten the @$^%$ out of my trainer!!!! My training partner I might forgive because I love him, but he'd probably start running, fully expecting some wrath from me.

That is absurd. When you do a max lift that is risky, you RELY on your spotter. IMO that is a LOT of trust I place in my partner. I have faith that he'd be there if I need him. His presence alone is a reassurance & gives me confidence to really push my limits. If he let me down & put me in danger by his incompetence, I'd be pissed.

 

[Hannibal]

Let's review the squat.

Will there be a test???

 

[litloak]

Yup, this is all pretty impressive indeed. Just curious, Spatts, what is your occupation? Desk job? UPS delivery gal? Steel worker? Teacher? Rodeo clown? Just curious 'cuz I think my job is driving me into the ground. I've taken 2 weeks off from training and still don't feel up to hitting the iron. Damn!