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Anonymous
Hai /fit/,
I am a 5'4" 114 lb female and would like some suggestions for SQUATZ. How much weight should I begin with, reps, sets? Any help is appreciated.
>> Anonymous
Please /fit/
>> Anonymous
Start with bar/PVC pipe, work on form/flexibility. Once form is good, try around 65lbs x 5.
>> Anonymous
First just practice with the bar first to perfect your technique.

Generally in regards to reps it is Low reps for strength and High reps for endurance.
>> Anonymous
>>411982
What are examples of low and high reps?
>> Anonymous
just start by posting tits nao!
>> Anonymous
>>411988

Low rep = 1-5
High rep = 6+
>> Anonymous
position yourself so your pussy is hovering directly above my erect penis, lower onto it, keeping abs tights, lift yourself up, repeat.
>> Anonymous
low reps = 1-5
high reps = 9+

Meaning that you struggle to complete the last few reps of your final set.

If you're starting out you should start at a much lower weight than you can do and practice form and give your body a chance to adapt to the new exercise.
Start with about 50lbs/20kg.
>> Anonymous
>>412086

Too high for a girl. A girl should start with one of those 15 lb bars or on the smith machine with almost no weight to get form down and learn the motion. There are plenty of girls who've done squats for years that barely do more than 50 lbs. If you start lighter, you'll learn proper technique and end up much higher much sooner.
>> Anonymous
You'll know you've reached your goal when you can squat over a man, grasp his penis with your vagina, and then lift him up into the air with your amazing squatz prowess.
>> Anonymous !Nigger/OcE
MY DOG JUST DIED
>> Anonymous
Thanks to everyone for the feedback! I have never really lifted weights and just reached my weight goal (fat loss). I now want to progress by gaining more muscle mass.
>> Anonymous
>>412156
bullshit. 45lbs is like a grocery bag in each hand.

the bar is fine. but i suggest getting the form down first. try this progression (google this stuff)

3rd world squat
goblet squat
box squat
back squat
>> Anonymous
>>412290
adding to this I'm not just talking out of my ass, I trained my ex gf this way and in 6 weeks she was squatting 95x5
>> Anonymous
>>412156

You lose massive points for recommending the smith machine, and any girl that can barely do 50 lbs after years of squatting is doing it wrong.

OP, check out stronglifts.com
>> Anonymous
>>412290

Sorry, I didn't mean it was too high for a starting girl. It's WAY TOO HIGH for a starting girl. She probably should start without a bar, because that'll be too much weight. A grocery bag weighs on average about 5 lbs, and you don't squat with them.

She cannot start with a 45lb bar and learn proper form and control. I started with 45lbs, and I'm a guy, and it was hard the first week. Now I can do 10x345lbs. Don't be worried about getting stronger and developing your muscles. It will happen so long as you start with LOW ENOUGH weight to develop proper form and control.
>> Anonymous
ITT: People who think you can apply male training practices effectively to untrained women.
>> Anonymous
>>412339

gtfo

except for rate of progression male and female training can be exactly the same
>> Anonymous
>>412449
NO.
you GTFO.
>> CWheezy !!bJFrM5LONOF
>>412330

Man, shut the fuck up, I'm sure she can squat 45 pounds.

OP, do box squats, they're probably the best way to learn how to squat properly.
>> Anonymous
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>> Anonymous
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>> Anonymous
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>> Anonymous
Why the fuck would a girl want to do squats? PROTIP: Bodybuilder girls are fucking disgusting.
>> Anonymous
>>412961
delicious ass
>> Anonymous !ErY2TknG0w
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>>412086here

When I said start with 50lbs i actually meant after the initial conditioning period where you practice form and get your body used to the movement.

And there is no MALE technique. Men can obviously move alot more weight at their peak, but women can do more reps than men close to their max.
Other than that we're the same species and respond the same way to progressive overload.

A 45lb/20kg olympic bar is a great place to start, I hate this culture of promoting ineffective weight to women.

>>412961
HAHA OH WOW. WTF kinda squats are you doing that they transform you into the hulk in one session?

Squat booty is awesome booty. (pic related)
>> Anonymous
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Do hindu squats, and make sure you wear a loose top.