Why are sqauts important?

[okgo]

So really just trying to get another opinion of 5 on why they are worth doing?

I bike a lot as it is, and my legs are shaped from that. I thought they were pretty strong and could manage a few sqauts on saturday. So I did a few sets, and all was fine, but two days on my thighs still ache a lot (doms) as I haven't done them in a while.

This got me thinking, its only the thighs that ache, what else does a sqaut do? Are they worth bothering with if you already bike etc?

[MacGee]

uses biggest muscles in body...therefore will need more fuel to burn====more fat loss and higher metabolism.
simples.

[ukwill]

Squats (and deads) release more test & GH than any other compound exercise. That's good enough for me.

I find that doing squats religiously each week means I dont experience bad doms.

[okgo]

Yeh, big fan of deads, always have been. Untill recently I neglected squats as the bike was getting a lot of use. But the DOMS you get from sqauts you could never get using a bike

What is a good weight to be doing?

I tend to do 4x6 sets, and weigh between 90-95. Dead is 165 at the mo, and bench 105.

[ukwill]

okgo said:

Yeh, big fan of deads, always have been. Untill recently I neglected squats as the bike was getting a lot of use. But the DOMS you get from sqauts you could never get using a bike

What is a good weight to be doing?

I tend to do 4x6 sets, and weigh between 90-95. Dead is 165 at the mo, and bench 105.

A good weight is one that makes YOU work. That might be an overused cliche, but anyone telling you that xx weight is a good weight is simply talking crap.

I think squatting must be one of the most important exercises to maintain good form whilst doing, yet sooo many people, intent on sticking more plates on the bar, are not only not getting the best out of the exercise, but will also most likely only end up injuring themselves.

What I would say is mix it up. Dont just simply keep doing 4x6 week in week out. Try "fun" things like taking 20kg off and going for 1x20, or put 10kg more on and go for 2x10. etc.etc.

Remember to make sure your weight is on the back of your feet, not the front. And make sure the bar is down below your traps, not up around your neck - dont use pads on the bar etc as the bar shouldn't be there).

From what I have read, your squat will benefit your deads - although your deads tend not to benefit your squat. I thought that was strange as well.

Squats are fking awesome. Best compound exercise in the gym (imho). (Although if I had to pick only one exercise to do at the gym it would be Clean & Jerk).

Edited by ukwill on Tuesday 2nd March 23:41

[bales]

okgo said:

This got me thinking, its only the thighs that ache, what else does a sqaut do? Are they worth bothering with if you already bike etc?

In general if your quads are hurting its because you aren't recruiting your glutes/posterior chain due to poor techniqe or not going deep enough.

Its one of those exercises that pretty much 99% of people don't do correctly even though it looks like a simple exercise.

Personally if your not going parallel or below I wouldn't bother with them, as there are plenty of quad exercises, I would rather go deep and light than heavy and a 1/4 squat.

Try doing a light weight and doing 3 reps of 8 at least to parallel, I know its probably telling you how to suck eggs but...knees should always be in line with middle toe, calfs/shins should be vertical and back should be straight and it should be a relatively slow controlled movement up and down.

If they don't get your hammies and glutes hurting I don't know what will!

[okgo]

I do them in correct form, and I go right down. The pain is just DOMS and is expected, as it happened with every muscle group when I recently got back in the gym.

I can feel the glutes too, but the main pain was in the thighs.

Thanks for your answers, I will keep doing them, but I am rethinking me stance as to weight. I want to keep them strong, but I can do without them getting any bigger

[ewenm]

bales said:

okgo said:

This got me thinking, its only the thighs that ache, what else does a sqaut do? Are they worth bothering with if you already bike etc?

If they don't get your hammies and glutes hurting I don't know what will!

My coach had me doing squats for hamstrings and glutes strength when I was a steeplechaser. As Bales said, I was on 3 sets of 8 reps with fairly light weights (70kg or so - weedy distance runner remember), concentrating on technique - controlled down, power up.

[Halb]

http://www.exrx.net/WeightExercises/Quadriceps/BBF...

good old exrx and stronglifts
http://stronglifts.com/how-to-squat-with-proper-te...

I use these when I wish to try and nail the technique, and a few others.

What is DOMS?
edit When I squat I can feel it in my glutes, all round my legs, and in my sternum, it gets my heart rate up as ell.
http://stronglifts.com/why-you-should-always-squee...

http://stronglifts.com/10-tips-to-stop-your-knees-...

Edited by Halb on Wednesday 3rd March 09:58

[okgo]

Delayed onset muscle soreness (I think)

[bales]

okgo said:

Delayed onset muscle soreness (I think)

Nah DOMS doesn't exist! Or at least nobody actually knows what causes it! Lots of theories though, I personally think the eccentric type of exercise are worse for it though.

[okgo]

Well something happens when you hit a set of muscles you haven't for a while. As it goes away after time.

When I got back in the gym in Jan and went on to deads, my upper back was done for about 3 days, I felt like jesus. But I don't get it now, and I am going 100 lbs heavier than I was then.

[nick s]

i try and do squats regularly, aswell as your legs, it improves your core strength, which in turn improves performance in all other areas! Doing the plank with weight on your back is another good one for your core aswell.

[bales]

Something my physio told me that has made a massive difference is to always engage your deep abs before squatting and any core exercise, this helps to recruit your glutes and stops you being quad dominant.

His description is to literally half tense your abs and 'suck your nuts up'!! Sounds a bit odd but once you get used to the feeling of it you automatically do it during all types of core work and it really helps!

I seem to have un-fatigueable abs at the moment and I think this has really helped me!

[Halb]

Pavel Ts(imaruskie) advises this. He says martial artists call it 'breathing behind the shield'. It certainly makes your body stronger. As does the glute holding thing.

[ukwill]

Also keep your grip really tight - your weights will benefit. Weird how grip can affect what you weight you can do for this exercise, but it does.

[ChrisMCoupe]

Deadlift is amazing for the posterier chain, Squats for the quads etc for me.

The aches I get in my arse and hams after a heavy deadlift session I can't get from any other exercise

Only recently started Squatting religiously every week and increasing the weight nicely now, no experienced DOMS as such, I usually tend to ache by the evening after training.

ETA: Okgo, do you get enough protien after training? Also worth taking a shake before going to bed as muscles like to recover overnight.

Edited by ChrisMCoupe on Wednesday 3rd March 15:15

[LordGrover]

After straight leg dead-lifts I can comfortably get my knuckles on the floor when touching my toes.
Two days later I can get about half-way down my shins.
... and before anyone says it, I do stretch out afterwards.

[okgo]

Yeh usually have a shake first thing in the morning, protein rich lunch, another quick snack before I walk to the gym. Then when I get back have a decent dinner. And either a pot of cottage cheese or another shake with milk before bed.

[Dale19]

I`m a fan of squats, i only front squat though, back squats never feel like they completely trained my quads. So its always front squats followed by deads for me, its a nice way to warm up.