The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Itís no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Results 1 to 15 of 15
  1. #1
    Wannabebig Member
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    How is this for a squat routine?

    Well, I'm not sure if my routine for squatting days is that good so this is how I usally do it

    115x10 2 sets
    135X10 3 sets
    155x10 3 sets
    175x5 2 sets
    200x5 1 set

    That's basically all I do and would like to know if there is room for improvement

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  3. #2
    Senior Member
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    Unnecessarily high volume at the lower weights. There's no point in tiring yourself out on the warmup sets.

  4. #3
    Wannabebig Member
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    Thanks for that tip, but is it possible for you to give me your idea of a good workout for squats?

  5. #4
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    I cannot simply say "go in the gym and squat this weight X amount of times", as that would be rediculous and you'd see no gains. Training should be considered over micro, meso, and macroscales where intensity, volume, and even frequency are adjusted accordingly. I recommend you look into either madcow's linear 5x5 or rippetoe's starting strength, as both are great programs centered around the squat.

  6. #5
    SchModerator ZenMonkey's Avatar
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    that's an awful lot of warming up... go heavier
    Sarvamangalam!

  7. #6
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    check out Bill Starr's 5x5 program, it incorporates max effort and dynamic effort days into the week-

    really good (so says a friend)

  8. #7
    Senior Member Jorge Sanchez's Avatar
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    Quote Originally Posted by samadhi_smiles View Post
    check out Bill Starr's 5x5 program, it incorporates max effort and dynamic effort days into the week-

    really good (so says a friend)

    I've gained over 50lbs on my squat in the past three months with that program.

  9. #8
    Wannabebig Member
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    alright, I'm planning this for my next workout
    135 10x1 set
    155 10x1 set
    175 10x2 sets
    185 10x2 sets
    200 10x2 sets
    210 5x2 sets

    better?

  10. #9
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    Still a rediculous amount of warmup.

  11. #10
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    What are your thoughts for including so many reps running up to your work sets?

    Your squat would go up if you weren't messing around with lighter weights.

  12. #11
    1000 or bust motoko013's Avatar
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    why don't you just do 135x8, 185x5, then do 205 5x5 for your working sets. then up the working sets 10 lbs. when you can finish the 5x5. once your working sets get higher, you can up your warmups.
    about two months ago, i did the exact thing i just told you to do, and my next monday squat workout will be 135x8, 225x5, then my working set of 295 for 5x5. i'm not saying you're gonna progress that fast, but it's a lot easier to keep track of, and you do heavier weights.

    Reach down between your legs and find a pair of balls. That's what it takes to lift big weights. Genetics is the weak man's excuse for why he sucks at life. Don't be that guy - RhodeHouse

    Any man under 200lbs is a woman - RhodeHouse

  13. #12
    Hulk Smash! LouPac's Avatar
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    I definitely agree with everyone else, it's of no benefit to you if you do all those reps for your warmup sets. You'll progress a lot quicker by doing more heavier sets and less light sets.

    My typical squat workout would be:
    95*10, 135*8, 185*6, 225*5, 275*3, 315*2, 265*1 or 95*10, 135*8, 185*6, 225*3, 255*3, 275*3, 315*3 or whatever other rep scheme I'm doing that day.

  14. #13
    Grammar Nazi BG5150's Avatar
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    How about this:

    135 x10
    155 x 6
    185 x 3
    200 x 1
    205 x 3 x 5
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

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  15. #14
    Baby Shins! krboyd7's Avatar
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    I warm up with 12reps then go 10,10,8,6 but am gonna try 5x5 startin next week.
    I reckon i will spew lol, love it.
    Train,train hard.Eat,eat lots and sleep even more.

  16. #15
    Grammar Nazi BG5150's Avatar
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    Quote Originally Posted by krboyd7 View Post
    I warm up with 12reps then go 10,10,8,6 but am gonna try 5x5 startin next week.
    I reckon i will spew lol, love it.
    Even w/ 5x5 you have to warm up.

    Say you are gonna do 175 in the 5x5. I would do for warmup:

    95 x 10
    135 x 6
    155 x 3
    165 x 1
    (time between warmup ses is the time to add/remove plates)

    then the 5x5
    Last edited by BG5150; 11-05-2007 at 08:44 PM.
    There are no stupid questions, just stupid people.
    Two wrongs don't make a right, but three rights make a left.
    Are you eating while you are reading this? You should be... --hrdgain81
    Remember, kids, if you type well the Grammar Fairy will leave a quarter under your pillow. The Blue Book of Grammar and Punctuation

    Well, the Blog's (finally) back (again!): Love and Hope and Sex and Dreams Feel free to stop by and comment.
    Here is my newly-created World of Warcraft Blog: BG's WoW Blog. Once again, feel free to stop by and comment.

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