How many reps and sets for barbell squats?
admin | Jul 04, 2008 | 2 comments
Serg asked:
I’ve been doing squats for the past year, but the problem is .. that all year i was doing squats with only 2 10 lbs weights (i was doing a large ammount of reps , 75-100)
I’ve been doing squats for the past year, but the problem is .. that all year i was doing squats with only 2 10 lbs weights (i was doing a large ammount of reps , 75-100)
Now i have a bar and two 35 lbs plates. I am looking to tone up my legs and make them bigger, how many reps and sets should I do?
Berenice
Filed Under: Supplements • Weight Training
3 sets of 10
if you can do sets of 12, you need to increase the weight. you need to build a foundation before you can tone the rest.
it seems u want stronger, bigger legs…
first of all, u are going to have to increase the amount of weight substantially..
if u continue to do sqauts without increasing your weight, u will TONE your legs, but not do much for increasing size and power..
follow these steps:
increase your weights gradually, but at a comfortable pace..
use different stances.. use a narrow leg stance to work your inner thighs, use a wide stance to increase the outer thigh muscles…
the farther u squat down, the more u are using your upper thighs and butt..
do your squats slow and concise..
vary your work out.. squats are considered a major work out!!
so u dont want to do a bunch of squats, and then expect to do a full workout after that.. a good squat session will take A LOT out of u!!
take a good rest between sets.. even 5 minutes if u want..
vary your workout, warm up with 20 light squats, then do 2—6 sets of heavier squats, if u have enough energy do a lot.. some days, do less..
vary your reps, vary your sets!!
listen to your body and do what u feel.. u dont need to stick to exactly the same reps and sets for every workout..
vary your reps over a WIDE range..
5 very heavy squats, 30 lighter squats… 10 heavy, 30 light.. etc…
IMMEDIATLY after u lift, u need to eat!! i would suggest getting a big jug of protein powder and mix it with milk, juice, fruit.. etc…
u can divide weight lifting into 3 different parts: lifting, eating, and sleeping.. if u read about body builders, they will talk about their diet just as much as the lifting part…