File :-(, x, )
Anonymous
/fit/ How many squats should I be doing and how often?
I'm 5'11 and 105kg I'm doing 100kg squats 8-12 reps and 2-3 sets every 3 days and I don't feel like I'm getting enough squats I don't really feel the pain the day after. Should I up my dosage of SQUATS or the weight?

btw Ausfag here.
>> Anonymous
What is your main goal?

To gain more strength, or to put muscle onto your legs?
>> Anonymous
>>150272
I want to gain strength
>> Anonymous
OVER NINE THOUSAND!!!!!!!!!!!
>> Anonymous
Attempt a more power lifting mentality, 8-12 is aiming more towards the middle road between hypertrophy and strength.

Try changing to a 3x5 routine, and increase the weight substantially.
>> Anonymous
>>150305
How much do you think? 20,40kgs?
>> Anonymous
>>150336

Start at 125 kg, then try to add on 5 kg every workout afterwards.
>> Anonymous
>>150369
Should I do squats more often or keep it at once every 3 days?
>> Anonymous
Matters what your routine calls for.

Are you just doing a circuit of Squats?
>> Anonymous
>>150398
Whats that?
I've only been luking for a few months and been going to the gym for 1
>> Anonymous
>>150408

Routine, circuit. When you go to a gym, do you only do Squats, or do you do other things?

If you want to make progressive strength gains, you might want to try doing a full routine, that's probably why you don't feel you are doing enough.

By doing enough I don't mean you are unable to move the next day. Try this out.

http://forum.bodybuilding.com/showthread.php?t=998224
>> Anonymous
>>150414
Oh I have a full routine written out for me, my personal trainer did it I can't remember all of it off the top of my head but today I did legs and back tomorrow is biceps and triceps I can't remember the other days
>> Anonymous
You've been using the gym for a month and he has you doing an isolation split.

I fucking hate personal trainers v______v
>> Anonymous
>>150443
Still new but im guessing that means working 2 different major muscle groups?
>> Anonymous
Isolation means directly working out a single muscle. This is what bodybuilders do to make certain parts of them stand out.

If you're new, you do not have the strength required to directly target and destroy certain muscles of your body. You should strictly stick to heavy compound movements, that'll cause heavy testosterone and hormonal flushes throughout your body, making you grow substantially. Bench Press, Deadlift, Squat, things like this.

But no, personal trainers are too worried about getting sued, so they give everyone the same routine, no matter the goal. They'll give a nineteen year old male the same routine as a fifty year old, it makes no goddamn sense.

Ignore me, I haven't slept yet. v_V
>> Anonymous
>>150471
So a crap a ton of heavy lifting and that will help other muscle groups grow?
>> Anonymous
Yes, the testosterone release from heavy compound movements is far greater than a few reps of bicep curls.

Bicep curls are fine at the end of the routine, if you really want to, even though chin ups would be better, but you shouldn't devote half a day just to solely target them.
>> Anonymous
>>150477
So should I do all my major heavy lifting then do all the bicep curls and such?
>> Anonymous
Yes, always keep the compound exercises for the start, so that you are able to put as much effort into them as possible.

Then use isolation as a secondary.
>> Anonymous
>>150490
Thanks anon
>> Anonymous
>>150474

WITH proper nutritional support. If you don't get your diet right you can work 24/7 and not grow at all.