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Anonymous
Alright, so I'm lifting for legs for the first time in awhile. Squats-wise, I was planning on doing 10 reps of just the bar to warm up, but how much should I increase the weight afterwards? My legs are decently strong, and here're my stats: 6'0", 175 lbs, approx 14% bodyfat.

Also, in addition to squats, leg press, and calf raises, what else should I do?
>> Norw
deadlifts... for what weight I don't know, start light, work up to what you can do without losing form.
>> Anonymous
Start lighter than your max by 25-50% and increase each day as you work out till you get your max (if you're trying to bulk) The excercises you do will affect what you strengthen and bulk uup, so it is more your choice.
>> Anonymous
Alright, thanks for the advice, guys.
>> Anonymous
>but how much should I increase the weight afterwards?
put some weight on, do 10 reps, if you could do them and your form didnt suck, add some more weight, rest and try again
>> Anonymous
hamstrings as hip extensors. vitally vitally important, like i don't know what the fuck. knee flexion is secondary.

if you don't believe me, don't worry, you'll learn in six months time when you try to run anywhere.

quad movements must be matched to hip extension in order to maintain correct agonist/antagonist strength pairing. write this in blood on your forehead.
>> Anonymous
If you're lifting for your legs for the first time in a while, go kill yourself. Squats are the bedrock of your routine, followed by deadlifts, and in a far, far, distant third is the bench press. Everything else - bent over rows, straight leg deadlifts, and lunges are all substandard.

Squat your bodyweight 20 times at first. If you can't do that, then run until your legs get strong enough. Afterwards, squat your bodyweight in sets of 1x20 as many times as you can a week (if they're sore, don't. If they're not, do. I cannot stress this enough). Add around 5 lbs. every two weeks. Do this until you can squat at least 2x your bodyweight.
>> Anonymous
>>22004
>>If you can't do that, then run until your legs get strong enough.

meh, running will not really get your legs 'stronger' per se. sprinting maybe. jews, defintely, but they have rights now apparently.

by squating bodyweight for twenty reps i hope you don't mean bodyweight on the bar.
>> Anonymous
>>21951

please dear god listen to this man.

i suggest box squats for anybody new to squatting until they learn to put the weight on their heels.