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Old 02-25-08, 11:35   #1335 (permalink)
Accumulator
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Re: Lets all Diet & get in shape

hockeyplaya13- The most important thing is to do the squats with good form. Don't worry about the weight as long as you're working hard (your muscles don't know what the numbers on the plates are they just know if they're getting worked hard or not).

How many sets/reps is an individual thing- I do well with fairly low reps but most people need to do higher reps. Same for the order of heavy/light sets- I find I do best if I do my heaviest sets right after my warm-up sets while I'm still fresh; others like to build up to their heaviest sets the way you're doing.

Do make sure you warm up first. I do two sets with fairly light weights, heavier on the second of those. Then I jump right into my heaviest set(s). I work with the heavy weight until I *have* to drop down to something lighter and then I do more reps.

I've always done well with fairly low reps for squats, but that's just me and I do lots of other leg work and pretty much cardio and hey, I'm nearly 48 years old.

BUT...the tried-and-true way to gain mass via squats is the 20-rep program; it's been bulking guys up for decades. Warm up, then do a set of 20, even if you have to pause and breath deeply between reps...just keep going as long as it takes to get your twenty. Then rest for 3-5 minutes. Do another set like that if you're up to it. Then do hamstring/calf work and call it a day (never neglect hamstring work, make it a priority). Repeat when you're recovered.

For a better explanation, buy the book "Super Squats", it's the bible of how to get massive through heavy leg work. Go to Captains of Crush hand grippers, weight training equipment for strength athletes – IronMind and check out that book and "The Keys to Progress", which I'm reading now- it also has a *lot* of old-school info on how to bulk up. A few good books like those are about the best money a guy could spend if he's looking to bulk up- better than buying supplements
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