...ugh and does my ass hurt!!!!

I love saturday nights at the gym...NOONE is there...i guess they have that thing called a life i've heard so much about :lol:

so i figured it was a good time to start getting comfortable doing squats...i hear i'm missing out on a lot not including them in my routine. I was pretty sure i had the form down but i had one of the trainers go over it with me just in case.

After testing on 0, 20, and 50 I was pretty surprised I could squat 90lbs (do you guys count the bars weight? then it guess it would 100lb) consistently 5x5 my first time out, i guess spending a lot of time with my leg and back routines really helped. I wanted to go try more weight but i'm very careful about overdoing it. I'm sick of being injured for stupidity. I gotta say I REALLY like the workout I get from squats, i've spent so much time kinda avoiding them but I actually really like them.

where do you guys usually include your squats? just in your leg routines or back too?

I am doing them with my legs. Since I don't have barbells, I have been doing them on a machine. I never really felt much doing them until today. I concentrated on my form and made my self go down lower than before. My quads today are letting me know they are here.

I am thinking about also doing them on back day because they are supoose to be one of the best overall exercises around. Good or bad ideal?

Are you doing deadlifts on back day ? (If not y not ?)
if yes then i would keep squats just on legs day as i think they are two big compound lifts that i wouldnt do on the same day.

I do squats on leg day.

I feel like I get more out of squats than any other lifting/exercise I do.

After testing on 0, 20, and 50 I was pretty surprised I could squat 90lbs (do you guys count the bars weight? then it guess it would 100lb)

It sounds like you are using a Smith machine. Now that you've gotten the basic action down, I would highly advise that you switch to using freeweights in the squat cage/rack. Start with just the bar to make sure you've got the hang of it, of course. Smith machines unnaturally restrict your range of motion and it doesnt allow you to train your normal stablizer muscles.

It sounds like you are using a Smith machine. Now that you've gotten the basic action down, I would highly advise that you switch to using freeweights in the squat cage/rack. Start with just the bar to make sure you've got the hang of it, of course. Smith machines unnaturally restrict your range of motion and it doesnt allow you to train your normal stablizer muscles.


nope free weight barbell...i dont really like smith machines for anything other than shrugs

Are you doing deadlifts on back day ? (If not y not ?)
if yes then i would keep squats just on legs day as i think they are two big compound lifts that i wouldnt do on the same day.

i havent started dead lifting yet because i'm not sure of the proper technique and as of late have not had anyone to instruct me.

i'm planning to start those next Friday.

I got thrown out of my gym after I finished shcool. I used to do squats twice a week. It was surprising how fast I increased my strength. I started at 135 lbs and in 8 wks I was up to 265 6 times.

Then I started doing squats at home with no weight (because I was thrown out of the gym) doing 100 reps, then moving to 200 and 300 over the course of 2 months. It seems like these squats left me much sorer the next day. I also noticed a significant increase in leg strength. I wasn't expecting this at all, I was just trying to bide my time until I got a new gym.

It was odd because even at 299 reps there was no doubt that you were going to get up, but it is unbelievbly mentally and aerobiclly taxing. I've measured my heart rate in the low 190's after this.

I have no idea what my point is. . . sorry

I'm in the same boat as you. Just recently started doing squats after hearing how great of an overall workout they are. I never had the proper equipment to do them at home - so I built a squat cage (I was bored). They are indeed an AWESOME exercise with proper form. Having sore glutes is a good feeling too... somedays. :p

And what kind of bars does your gym have since you say they only weight 10 lbs?


After testing on 0, 20, and 50 I was pretty surprised I could squat 90lbs (do you guys count the bars weight? then it guess it would 100lb)

And what kind of bars does your gym have since you say they only weight 10 lbs?


10lbs was probably an underestimation...hell if i know what the exact weight is...they are regular old barbells. How much does one usually weigh?

notice i said I "guess" it would equal 100lbs.

Olympic barbells, which are what most gyms have, are 45 lbs.

10lbs was probably an underestimation...hell if i know what the exact weight is...they are regular old barbells. How much does one usually weigh?

notice i said I "guess" it would equal 100lbs.

Olympic barbells, which are what most gyms have, are 45 lbs.


well i guess that would make my squat 135lbs then wouldnt it...horray for me. :rolleyes:

Are you doing deadlifts on back day ? (If not y not ?)
if yes then i would keep squats just on legs day as i think they are two big compound lifts that i wouldnt do on the same day.

Yes I do. I do stiff-legged deads on back days. I remember being told what you said, bit I guess I was kinda excited by finally doing squats the right way.

Sorry ShadowPenguin, I was trying to steal your thread.

nope free weight barbell...i dont really like smith machines for anything other than shrugs

Ahh... in that case the bar is most likely 45 lbs then. Unless it's a standard or hollow. Your trainer should know. And yes, people normally include the bar weight, since 45lbs is a significant amount, especially if you only have 90lbs in plates on, thats a 50% increase.

Yes I do. I do stiff-legged deads on back days. I remember being told what you said, bit I guess I was kinda excited by finally doing squats the right way.

Sorry ShadowPenguin, I was trying to steal your thread.

Why would you do stiff-legged deadlifts on your back day?

SLDLs are primarily for your hamstrings.
Normal deadlifts are for your back.

Do squats and SLDLs on leg day, and regular DLs on back day.