Guys, usually what's your sets and reps for squats ? And how often you do it ?

Today was my legs day (but I usually include squat in alternate day no matter which muscle day it is), I did 4x5 of 60kg (not including the bar, but it should be 5-6kg ?), not including warm up set. Or should I lower the weights and go for higher reps ?

Thanks in advance.

The bar is 45LB.

If you wana look like a bodybuilding, 8-12 reps per set

Thanks chicaman, I'll go for higher reps during the next visit.

Pain in chest after back training day.
Near the centre, slightly to the right side. Need to c doc?

Heh? What was your workout like? Did you do any stretching?

I am 73kg height 175cm and i do chest/shoulders on day 1, biceps/triceps on day 2, and squats/deadlift on day 3.

i only do 3X10 40KG for squats (same weight as my bench press) is that ok? i cant really go heavier as my home gym have limited weights.

Should i invest in more weights?

Hi guys would you mind giving me some comments on my current workout

Squats
DB Bench Press ( alternate incline)
Rows
Lateral Raise ( sometimes i do military press to replace)
Biceps Curls
Triceps Pulldown
Push Ups - 20 x3
Plank -35sec

For the others i do 12x3

yes, i did stretch.

3 sets / 10 reps pull-ups
3 sets/ 10/10/8 reps front lats pull down
2 sets/ 10/8 bicep curls
3 sets/10reps row
3 sets/ 20/18/15 reps leg raise
3 sets/ 20/18/15 crunches

now still pain, but can still tahan

If it were me, I'd add a hamstring exercise, a lower back movement/pullups , maybe one more shoulder move to it and probably ditch the pushups.
but thats just me.

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Added on December 8, 2010, 2:33 pmeventually u wanna grow more, so you'll be needing more weights.
but invest only when u need to la. dun go buying just cos some dude in some forum said so
ur home have squat rack?

This post has been edited by Neek: Dec 8 2010, 02:33 PM

What's your goal??

For me to do squats is a bit tricky, i dont have a squat rack so i utilize my benchpress-bench instead. What i do is to stand behind the bench with the barbell and weights already in place, then i squat down to position the barbell onto my shoulders > lift > step back > begin squatting.

Btw how heavy do ppl around my stats squat? Or rather how heavy do you all squat? Just wana use the information as a benchmark to see how i am stacking up..

This post has been edited by whale1987: Dec 8 2010, 02:53 PM

For hamstring i could do that with a added deadlifts, but what lower back exercise would you suggest , i cant do much pullups , but generally do you think i am overtraining?

Muscle Gain and Conditioning

Look like more to fitness.

how much a guy weights doesnt matter in regards to how much weight he can squat.
however, for me a good benchmark would be to bench press/squat your bodyweight.

Hey guys, just wanna share my dumb workout. The day before I workout, I felt that myself have a lil bit fever and cough. But I ignore it. The day I workout(14 days trial at celebrity fitness, just go for fun with friends ), I can't find the 5kg dumbbell to do chest fly over and other chest workout. My gym use kg as the weigh of dumbbell, but cf use lbs. So I pick the smallest lbs I can found to do my workout which is 20lbs. After my workout, I feel a lil muscle ache at my chest and I ignore it since it's normal after workout. While I driving back home, I feel my chest getting more pain. I can't even control my steering properly. At home, I straight take a nap. After nap, I found that I hardly move myself cause the pain of my chest is terrible. Besides, I suffer from severe fever. It's like WTF!!! Suffering weih.. The day after that which is today, I lie on the bed for whole day and suffering fever and muscle ache, I can't even get off the bed easily. Just took whey and pananol. Hopefully my pain can gone. But I suspect I got muscle tear~

Anyone gt any idea?! And don't workout when u are sick! Also, choose the correct weight of dumbbell ...

This post has been edited by uncontrolled: Dec 8 2010, 03:39 PM

You skip the warm-up, you've got injuries....

Ohh, I did 30mins of cardio before workout.. I think the 20lbs is too much for me

really? i dont mind if its for fitness as well but do you see anything wrong with my workout which can be improved to change to better suit my goals?

Squats

DB Bench Press ( alternate incline) - > Keep it straight with straight barbell. The good old bench press
is a must for developing a thick chest. The bench press should be a staple in your chest training routine.

Rows - > Deads for life. It's great for overall thickness and mass. Hands down there is no better feeling than
pullin some big weight off the floor.

Lateral Raise ( sometimes i do military press to replace) -> Don't let your shoulders go M.I.A. Do your standing military presses. Overhead strength is something that is earned. The heavy military press is a must in getting massive delts.

Biceps Curls -> Again Keep it straight with straight bar curls.The straight bar is great
for overall mass on the big guns we all wish we had.

Triceps Pulldown -> Crush your skull crushers. Skulls will build you the horseshoes
of a Clydesdale.

Push Ups - 20 x3

Plank -35sec

These are the basics that you should not miss out on in your
training. Keep it simple with the core exercises and incorporate
them in your training to see serious old school results.

This post has been edited by arekey: Dec 8 2010, 04:18 PM

Hi guys, its been pretty long since i posted. haha...
Hey seniors... how r u... looks like there are lots of new forumer. cool...

yo bro... 73kg at 175cm eh. well, it depends on ur built as well. For example, i am 86kg but flabby. Some ppl maybe be 70kg but can squat much more. well, a good estimation i heard was 1.5 times ur body weight. so, probably 110-120kg is a good bench mark. for deadlift i think 2 times ur body weight i guess. anyway all the best bro. hehe