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.

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

Morning fellas,

How do you guys train two bodyparts at the same time ? I tried to but hardly focus on the other part after one. eg: Let say I planned to train on back and biceps, after finish back workout and Im totally drained out.

Back -

Deadlift
Seated row
Dumb bell row
Cable lat pull down
Butterfly

I end up splitting my training 4-5 days a week (Just afraid that I dont have enough rest and recovery). Any tips/advices ?

p/s : One day I'd love to sit at same table with darklight79, the meal you had is like family bucket haha

Thanks moe81, will alter and see how it goes.

Just came back from FF Cheras Leisure Mall , not many ppl training today due to X'mas . But I had a blast training my legs and shoulder (missed my shoulder session this week due to study)

Bro, you are user of Gaspari Myofusion right ? How do you find it in term of result aside from its good taste.

I take immediately after workout and next morning after waking up. Should I skip the morning one (because at this stage I can fill myself with breakfast) and go for it right before bed time ?

*Looking at the mirror while jumping*

The jigglyness is strong with this one

Continue training tomorrow

Hello guys,

I've been wondering this since I started lifting seriously 1 and a half month ago. Hoping anyone can enlighten me up on this.

First of all, my initial stats were 181cm, 83-84kg, somewhere around 17-20% body fat. Im aware that more muscle mass = faster fat burn. After lifting awhile I read up that high body fat percentage slows down the rate of muscle growth, that one should cut first before clean bulk. Currently my stats are 181cm, somewhere around 87-88kg, and I believe the body fat stays the same (mirror indicator )

My questions would be -

1. Is it necessary to cut down first at this stage ? I believe I've gained some mass through out my training. If I go back from scratch (lower down my body fat to reasonable amount then only start lifting hard and bulk) , will my 1 and half month hard work go to waste ?

2. Or, should I continue bulking but introduce more cardio (HIIT especially) perhaps 3 times a week ? Another thing I read was you should only do cardio 1-2 times a week during bulking phase (but Im not sure whats the condition for that, maybe for person who has below 13% bf ?)

3. Or, actually its too soon to tell ? Just continue what Im doing (3-4 days training with different body parts, 1-2 days of basketball/badminton, once or twice cardio per week) and eventually the body fat percentage will go down and at the same time increasing muscle mass ?

I'll continue doing research and studies on my own, experiment with my body, I just hope to get it right, dont want to prolong something that's wrong. Hope for guidance from all of you.

Thanks in advance.

p/s: Off to train !

First of all thanks for the reply mate.

Yeah I did get what u mean by no need to worry about hard work goin to waste, and yes I dont plan to train until certain stage and stop. Its just eventho its been only 1 and half months but I really trained hard, harder than I ever imagine so I really appreciate what I have gone thru. And yeah its a lifestyle now, and I feel good about it (dont we?)

And yes, will see how it goes, keep my diet intact, train hard, rest well, maybe altering few of workout routine, will see how it goes for the next couple of months, will keep u updated.

Thanks alot mate, appreciate it.

Greetings ladies and gentlemen,

I've gone thru lots of youtube videos and articles regarding squat last night. I still dont get a part -

1.) Partial squat, parallel squat, below parallel. Parallel means your thighs are parallel to the floor is it ? Full squat means your butt almost touching the floor or slightly below parallel is consider full squat ?

2.) Is parallel squat same as partial squat ? Or partial squat is above parallel ?

3.) How about you guys ? Which do you do and prefer ?

Im trying my best to fix my squat technique and form, been squatting for few months but still alot of room for improvement, therefore needing advice from all of you.

Thanks !

Thanks man. That's the thing, different person different view, some may argue just do until parallel or slight below parallel.

Anymore views and opinions on these ?

Greetings,

Just finished my back day today, can u guys comment on my back exercises, anything to add or subtract ? It'd be great if you guys can shed some infos and advices.

Barbell Row -
10 reps X Oly Bar
10 reps X 5 sets X 40kg

Seated Cable Row -
10 x 60lbs
10 x 80lbs
10 x 100lbs
10 x 120lbs
10 x 120lbs

Lateral Pull Down -
10 x 60lbs
10 x 60lbs
10 x 80lbs
10 x 90lbs
10 x 50lbs

Deadlift -
10 x 60kg
10 x 80kg
10 x 80kg
10 x 90kg
8 x 90kg
10 x 60kg

Dumbbell Shrugs -
10 Reps x 4 Sets x 50lbs per side

Seated Dumbbell Curls -
10 Reps x 4 Sets x 18lbs per side

Btw Im quite heavy, 181cm, 86kgs, somewhere around 18% bodyfat (I guess ?)

Thanks in advance guys !

Thank you bro, will add V-grip pull down to the routine then. As for pull up, I havent really be able to do a full motion pull up and chin up, still under practice before move on to close grip pull up