This is another one of those posts for whom want to buildeth a bigger back side. Or, more importantly, for those that want to buildeth a strong foundation for physical strength. Let alone mental strength. Because, after all, physical exercise does in fact overlap with the mental side of life.
For those that have been reading my blog the following is old news. But, those new people should know that I started a regimented and focused weight training journey when I was 21 years old. Quite a few years ago let me tell you. During this initial phase, I would train with one of my college classmates/friends. We took a thorough approach, making sure to train the entire body. As opposed to what I wrote about in a previous post (link below).
On the occasion we trained legs, squats were a frequent go to. We were new to this form of lower body exercise, and thus started out with light weight…135 lbs. If I recall correctly, our method was to squat down to roughly a seated position before driving the weight back upwards. We did these once per week. Three sets of ten reps (repetitions).
So after a few weeks of doing these squats, I couldn't help but notice the intense amount of soreness I had in my glutes the following day. I'm sure it even made me walk funny. And being a college student who walked across campus all day, this was indeed affecting. The following morning after one such squat day, I went up to my training partner/classmate. I can't remember if it was in the Physics Department Library (we were both physics majors), or a class, or at lunch. But I kneeled into him and quietly said the following.
“Hey man. Is your ass on fire after those squats from yesterday…?” Before I could finish the word yesterday he replied with a quick and firm, “yes.” And that was the extent of that conversation.
For those that tell you squats don't hit your glutes…do not listen to them. You don't believe me…? Chuck some weight on your shoulders. Do a few sets. Wait till the following day. These will punch your glutes in the mouth and take their lunch money.
They are considered a compound exercise. Or a lift that targets more than one muscle group. They will hit your glutes, quads, hamstrings, lower back, and core. Are an excellent way to establish a solid basis of foundational strength. And will help with your overall physical stability.
They can be done with just your body weight, however, to achieve appreciable results a very high number of reps must be done. By comparison, weighted squats are much more taxing while requiring much fewer repetitions.
Here are a few things you must consider when performing weighted squats.
→ For an even load across glutes, hamstrings, and quads perform squats by supporting weight by your shoulders and feet flat to the floor. Goblet, raised heel, raised heel goblet, or front squats will disproportionately load your quads. Some people do this intentionally for an aesthetic purpose.
→ Use an Olympic bar when performing squats. This will ensure greater stability when performing a back squat. Shorter bars will require yourself to fight more for balance, taking energy away from the core lift.
→ During the squat movement, go as low as you can. Ideally, you will arrive to the point at the bottom of the movement where your calves just about touch your hamstrings. This will occur when your femur is well beyond being parallel to the floor, ensuring a full range of motion to your glutes, quads, and hamstrings. When adhering to this low as you can go principle, you will need to use less weight on the bar compared to a half squat (or a squat where you stop at roughly chair height). When I transitioned from these half squats, to full butt to the floor squats, I found I had to decrease the weight to accomplish the lift by roughly 40%…!
→ If you are new to squats, set your initial target workload in the following manner. Three sets of ten repetitions for your own body weight. By target, I mean this should be something you work yourself up to. Want to go heavier…?! Decrease the number of reps per set.
The squat should be performed as follows.
Step 1
Find the squat rack at your gym. Do not use the smith machine.
Step 2
Set up the squat rack so that the Olympic bar is slightly below shoulder height.
Step 3
Set up the safety arms on the squat rack so that the bar is only but a few inches above the arms at the bottom of your squat motion.
Step 4
Warm up by performing body weight squats or by using the Olympic bar by itself.
Step 5
Load the bar with an appropriate amount of weight.
Step 6
Address the racked bar by situating your shoulders comfortably beneath it.
Step 7
Straighten your back and engage your core. As in tighten your lower back, abs, obliques.
Step 8
Unrack the bar. Step rearwards to clear the rack within the reach of the safety arms. Stand shoulder width apart, knees slightly bent.
Step 9
Commence the squat by slowly lowering the weight.
Step 10
Once at the bottom, drive upwards to the starting position.
Step 11
Resist locking out your knees when you return to standing, keep a slight bend in them.
If you are new to these you must use your judgment as to where your starting point will be. As far as long term goals, the sky is the limit really. But you must establish more achievable bite sized goals.
With any weight training exercise, I recommend ensuring the last rep of the last set be rather challenging. Overall, during the lifting session, your breathing should be taxed. You should be breaking a sweat (at room temperature or greater for sure). If none of this is true, you're not lifting enough weight will not see any discernible benefits.
Squats are such a mega way to really make big strides towards overall physical wellness due to the fact that they are such a core resistance movement. Make them a solid part of your routine and pay attention to how you feel over time. Once you do, I think you'll agree with me.
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