Phoenix Rising's picture
Phoenix Rising
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Squats, Squats, & Squats

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Ok so I am posting to see what your thoughts are. I have been given some advice of a different method of doing my squats. I thought I would share what my workout consisted of today. My main focus is to shape up the glutes n quads.

I usually just do my normal leg day at the gym and always start with squats first. I am now able to squat 85 lbs. I always do 3sets until failure; which is 6 reps. Then ill go to my other leg day exercises, but I got advice for a different method to try that included in more squats..

here was my workout today:

squats (introduced to what pyramid is)
I warmed up squatting just the bar 20x
then added more weights up as I went
15x5
15×10
15×15
10×25 (this isn't counting plus the bar)
they recommended a lot more weights, but I haven't reached the goal to squat that heavy yet so I worked with my own thing.

then I did drop sets:
8x25 (again I didn't add in with what bar weighs in as well)
10×15
10×10
15×5
Rep out bar

after all that squatting on the bar I just went n did some of my normal exercises I would do on a regular leg day and added it in my day.

squat with one leg (free motion machine)
3 sets til failure

Leg curl
3 sets until failure

calf raises
3 sets until failure

leg extension
4 sets until failure

my leg day usually consist of different exercises every time cause I just cant get everything in that I want to do. I also aim for leg day 2x a week. I also felt I kinda was messing around on what else to do after all the squatting I did today cause my legs were feeling it.

does it sound like I am possibly on a good method to keep up on? I think the pyramid and drop sets are a great idea but its what to add in afterwards..keep in mind I was in gym today for probably a little over a hour and half.

durkadurka's picture

Everyone has their own way of doing things but I always got told by powerlifting buddies that if you really want to up the weight and strength then stick to doing simple 5x5 for squats. 5x7 at the most.

And for me, it worked. Naturally, before I touched gear I was able to do 150kg for 1 rep which is about 300lbs if I'm correct. That's just with one year training. Then I do my entire leg so leg extensions 3x10, leg curls 3x10, sitting calve raises 3x10 and that's me for legs for the day.

I don't see the point in working too much intensity because you aren't working the muscle the same as if you do a protocol of 5x5 where your aiming to do 5 full sets 5 full reps and put the bar back on the rack and leave squats for another weight. And that gets your power up and the rest of the exercises work on strength.

edu12's picture

Way to much volume, if you ask me. You might want to check out Mark Rippetoe´s ¨Starting strength¨routine. Works great for beginners....

Phoenix Rising's picture

Thanks mrkwright suggested some deadlifts today but I kinda ran away..lol I knew I should have done so