When somebody says their max squat is such and such, i assume they are saying taking the bar from shoulder height and bringing it down until their thighs are parellel to the floor before coming back up. If so, some of those squat figures for football players seem unfathomable to me. I've never tested my max before, I usually do 5 sets of 5-6 reps but, in relation to body weight, how much should someone be lifting before he's considered "in shape"?
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Question about squats
- Thread starter jared
- Start date
Ground Fighter
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jared said:When somebody says their max squat is such and such, i assume they are saying taking the bar from shoulder height and bringing it down until their thighs are parellel to the floor before coming back up. If so, some of those squat figures for football players seem unfathomable to me. I've never tested my max before, I usually do 5 sets of 5-6 reps but, in relation to body weight, how much should someone be lifting before he's considered "in shape"?
Jared, if you're doing 5-6 "working sets", you're doing too many. Squats require a lot of exertion and are very taxing on the central nervous system, especially if you're going heavy. The best way to perform them is 6 totalt sets, with the first 3 being gradually heavier warm-up sets. Also, never go higher than 6 reps in a warm-up, as lactic acid start to build up. And, if strength is your main goal, thats not good.
Here's an example of what my typical, heavy squat routine looks like (bear in mind, I'm only 200 lbs., so my squat numbers are not exactly in the cosmos...lol):
1st set: 135 X 4-6
Warm-Ups2nd set: 185 X 4-6
3rd set: 225 X 4-6
4th set: 315 X 5-6
5th set: 315 X 5-6
6th set: 315 X 5-6
Also, don't be afraid to rest 4,5,6 minutes between sets. Its optimal strength you want, so you're going to need it. Set the saftey bars up so that you just barely tap them with the bar when your thighs are parallel to the floor. So, if you get in trouble, you can just roll the weight off your back and onto the safety bars.
Edited by: Ground Fighter
for my squats i usually just do less reps and higher weight, like a set of 8 on 225 and then two sets of like 4 on 275 or 300..you might be able to do mor ethough since im only like 140 pounds
definitly take get good rest between sets though like groundfighter said
definitly take get good rest between sets though like groundfighter said