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Display Name Post: Squat Help        (Topic#37787)
jbartch
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Total Posts: 136
09-22-21 07:41 PM - Post#913508    



I'd like some suggestions on how to proceed to do squats, now that I have a new weight set to work with. I am 54 years old, in relatively good health. I had not been real consistent with weight workouts up until now. I would do some body weight squats holding a 25 lb. dumbbell (3 sets of 20). Now I have the new weight set and the first workout I did 3 sets of 20 with just the bar. Today I did the second workout and added two 25 lb. plates and did 3 sets of 12. I would imagine I should only be adding 5 or 10 more lbs. at a time now. My questions are: How frequently should I up the weight? How much should I increase the weight by? Is there a particular number of sets/reps I should try to do? Of course I would love to get big and strong, but I think staying safe and just being healthy are going to be my priorities at this age. Thanks for your input.
John Bartch
Aptos, CA


 
lucktree
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Total Posts: 873
09-23-21 03:38 AM - Post#913515    



I am 54 also.

Do you have some squat stands? They could help.

I like sets in the rep range of 10 to 12. Warm up with a light weight for a couple of sets, then do one hard work set. If you can do 12 reps easily, add the smallest plate you have each end the next session, working up to 12 reps.

I like the back barbell squat, but experiment with the front squat, maybe with your heels on a low block. I get better results from squatting lower with a light weight than not as low with a heavier weight. No bouncing at the bottom (protect your knees!). If you like using a belt, do so.

Squatting once a week is fine for me, especially if I deadlift in the same week.

Good luck!
Power is nothing without control!


 
AAnnunz
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Total Posts: 23990
Squat Help
09-23-21 09:19 AM - Post#913526    



Do you know the proper form for the squat variation you will be doing (high bar, low bar, front squat)? If not, suggest you find a good tutorial and learn how/when to stand, position your head, brace, breathe, break knees, drop into the hole, stand back up, etc. While you are learning, don't worry about the load. Just keep it light, and do lots of low reps (singles, doubles, triples).

If/when you have the form down, suggest 3 sets of 8-10 reps to start. When you can do all three sets comfortably (in good form, of course), add 10 lbs. After you've been at it for two or three months, we can talk about more volume and/or greater intensity, based on your goals.

Be strong. Be in shape. Be a man among men, regardless of your age or circumstances.




Edited by AAnnunz on 09-23-21 11:20 AM. Reason for edit: No reason given.
 
Henry
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Total Posts: 1243
09-23-21 01:25 PM - Post#913535    



I did a workout that had 20 rep squats for one set. I started with 125lbs then added 5lb each time I worked out, got up to 230lbs for 20 reps, then went on to do something else.

At the mo I'm doing StrongLifts 5X5 3X a week.


 
Andy Mitchell
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Total Posts: 5210
09-25-21 07:46 PM - Post#913559    



Mark Rippetoe is a good place to start, you might not like his manner or rigidity in terms of exercise selection but his squatting tutorial and instructions are on point IMO .
Nice legs-shame about the face


 
JDII
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Total Posts: 6666
09-26-21 04:37 PM - Post#913569    



I would suggest adding weight only when the current weight you are using feels”light”, meaning if you can currently do 10 reps add 5 lbs when it feels like you can easily do 12 or even 15. There is no time line…
 
JonZ
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Total Posts: 677
Squat Help
09-27-21 06:09 PM - Post#913584    



  • Henry Said:
I did a workout that had 20 rep squats for one set. I started with 125lbs then added 5lb each time I worked out, got up to 230lbs for 20 reps, then went on to do something else.

At the mo I'm doing StrongLifts 5X5 3X a week.



That would not be Randall Strossen's Super Squats
would it?
You pale in comparison to Fox Mulder. - The Smoking Man

The world needs fewer business majors and more history majors. - Carl Sagan






Edited by JonZ on 09-27-21 06:09 PM. Reason for edit: No reason given.
 
JonZ
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Total Posts: 677
09-27-21 06:15 PM - Post#913585    



I guess the only advice I can add to this would be, be careful. Listen to the immortal words above (the posts before this one). Also, remember what I forget, strength training is generally very healthy for a person, until it is not. Squat away.
You pale in comparison to Fox Mulder. - The Smoking Man

The world needs fewer business majors and more history majors. - Carl Sagan




 
Henry
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Total Posts: 1243
Re: Squat Help
09-28-21 02:52 PM - Post#913604    



  • JonZ Said:

That would not be Randall Strossen's Super Squats
would it?



The program was called Truly Huge and I had another version by Doberman Dan.

The routine was . . .

Squats 1 x 20 reps
Dumbbell Pullovers 1 x 20 reps
Barbell or Dumbbell Bench Presses 3 x 6 to 8 reps
Chins 2 x as many reps as possible
Bent Over Barbell Rows 2 x 8 to 10 reps
Seated or Standing Dumbbell Press 2 x 8 to 10 reps
Barbell or Dumbbell Curls 2 x 6 to 8 reps
Standing Calf Raises 2 x 15 to 20 reps
Sit-ups 1 x 25 to 30 reps

I drank 5 cups of 3.25% milk through the day added 5 lbs to lifts each workout and gained 24lbs in 4 months, got really strong but that was 2004.





 
JonZ
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Total Posts: 677
Re: Squat Help
09-28-21 07:10 PM - Post#913606    



  • Henry Said:
  • JonZ Said:

That would not be Randall Strossen's Super Squats
would it?



The program was called Truly Huge and I had another version by Doberman Dan.

The routine was . . .

Squats 1 x 20 reps
Dumbbell Pullovers 1 x 20 reps
Barbell or Dumbbell Bench Presses 3 x 6 to 8 reps
Chins 2 x as many reps as possible
Bent Over Barbell Rows 2 x 8 to 10 reps
Seated or Standing Dumbbell Press 2 x 8 to 10 reps
Barbell or Dumbbell Curls 2 x 6 to 8 reps
Standing Calf Raises 2 x 15 to 20 reps
Sit-ups 1 x 25 to 30 reps

I drank 5 cups of 3.25% milk through the day added 5 lbs to lifts each workout and gained 24lbs in 4 months, got really strong but that was 2004.







That is similar. But Mr. Strossen was Squats 1x20, dumbbell pull overs immediately after the squats, bench press, and??? Barbell rows??? If for whatever reason dumbbell pull overs are not available, then he had an isometric replacement. Go to the nearest door put your back against one side of the frame, reach up over your head, grab the molding, then pull.

I think that is it.
You pale in comparison to Fox Mulder. - The Smoking Man

The world needs fewer business majors and more history majors. - Carl Sagan




 
Henry
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Total Posts: 1243
09-29-21 05:52 AM - Post#913609    



JonZ, that workout got pretty tuff that I only did it 3 times a fortnight. Anymore I couldn't add that extra 5lbs.


 
JonZ
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Total Posts: 677
09-30-21 01:13 AM - Post#913631    



No, thinking back, they certainly not east.
You pale in comparison to Fox Mulder. - The Smoking Man

The world needs fewer business majors and more history majors. - Carl Sagan




 
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