Ok, so I don't do either of these currently. Someone in the BP thread said both were pretty much "mandatory". So what's the deal? And what starting weight should I try considering I've never really done them. I'm a small-boned 5'10", currently weighing 190+ lbs. My legs are pretty skinny. My wife calls them "bird legs", although I've actually got pretty good bulk/definition in my calves....
Heres the deal, there are basically 3 BIG exercises: bench, squat, deadlift. They all release large amounts of growth hormones compared to other types of exercises. Squats basically work the upper front of your legs and deadlifts work your lower back, and the back part of your legs. If you want to bulk up on your legs you definitely want to do squats, and deadlifts (or stiff legged deadlifts which specifically work out your glutes instead of back and glutes), as well as calf exercises. You say you've got good definition in your calves, so you could probably decide what do start with on that yourself. On squats you definitely dont want to overdo it your first few weeks, I usually start off with a set of 10 with just the bar then a 45 lb plate on each side to warm up. If this is your very first time doing squats Id say start off with a 25 lb on each side, just to be safe. If this is too easy step it up 10 lb on each side. A lot of people skip legs because they seem to not like it and you are going to be VERY sore for the first couple of weeks. But I personally love squats and leg presses and if you are trying to bulk up or get any kind of leg definition they are necessary.
If you want stronger legs, doing squats or deadlifts helps. I prefer deadlifts to squats because in addition to working your legs, they also work back, forearms, and shoulders. Squats might emphasize different leg muscles than deadlifts, but I'm not a bodybuilder, nor do I aspire to be one, so it doesn't matter that much to me. And I think deadlifs are safer if lifting heavy; you don't have a huge amount of weight on your shoulders, and you can simply drop the bar if absolutely necessary. Squats, on the other hand, help you improve balance more than deadlifts. If I were you, I'd choose one or the other right now.
Or just do both, I dont understand why you think you need to do one or the other. Do deadlifts on back day and squats on leg day, keep them at least 3 days apart.
I love squats.... after a rigorous set, I am winded as if I was running sprints... and I love the burn and soreness when I haven't done them in a while. It makes me feel like I've acheived something.
I switch off between squats and leg press. Kind of depends on my mood and how I'm feeling a lot of times.
You assume I split my workouts. Hell, I'm lucky to get 2 days/week of workouts, so I've gotta do it all when I can.
Isn't there some sort of Belgian Squats (or Turkish, or something) where you hold the barbell in front of your chest, and it's not so hard on your shoulders, etc... and it's much safer cause you can just drop it if need be? I know I've seen something like that, but can't recall the details.
Squats are much easier to do wrong. Deadlifts increase mass and strength safely. Deadlifts are useful, multi-joint, full body exercises, while squats isolate lower body functions. If I were going to do one, definitely deadlifts.
In my opinion, it really doesn't take all that much time to do one more than the other. If one is concerned about squats and the possibility of doing them wrong, or unsafely there are machines that can be used to prevent that problem.
If you are going to lift weights then do it right, otherwise what is the point? If you can't split them up and lift at least 3x a week, there is basically no point.
^^^ Wrong. I still get enough strength, definition and metabolism boost by doing full-body workouts twice a week. You may want to look like Ah-nold, but I live under no such delusion. Some exercise is better than no exercise, and your apparent one-size-fits-all workout routine is incredibly short-sighted. Actually, if I could increase the number of workouts I did per week, I'd be adding jogging, swimming, or some other aerobic activities instead of more lifting. 2x lifting per week in enough for me, and the additional aerobic stuff would help to reduce my gut, which is my primary problem area.
I have no one size fits all workout and never claimed to, read on what I said before you post, dumbass
Re: Civil disagreement While that may not explicitly state "one size fits all", it sure smacks of it. It's a very "my way or the highway" POV that I totally disagree with. Well I know enough to understand that what you said above conflicts with practically every bit of exercise advice I've ever heard from those who should know. "Basically no point" to exercising < 3x/week? Hmm...then why do so many fitness gurus say that any exercise is better than none? Bottom line here is that while I may ask for advice regarding exercises now & then, I know my body, my schedule, my limits, and my fitness goals inherently, while you couldn't pick me out of a lineup with a handful of other strangers. So don't presume to tell me that I'm wasting my time ("basically no point") when you don't know jack about the situation.
Re: Civil disagreement Don't worry. Next time Burns and I hang out we're going to have a cage match to the death to decide this.
I think the secret is to find something you like, and stick with it. Some people don't like doing Deadlifts, or Squats, or the Bench Press. Nothing wrong with that. They should just know that without those 3 exercises, its unlikely that they'll gain muscle. But even that isn't true....look at the workout routine that the guys from the movie '300' went through. They never used machines at all....nor did they isolate specific muscle groups. And I think the body they had is something all us males would want. Especially the '8 pack.' The '6 pack' isn't good enough.
Re: Civil disagreement I will tell you whatever I want to, if you talk to anyone who lifts weights seriously they will laugh if you tell them you want to lift less than 3x a week and get any results. Sure doing it 1 day is better than nothing, just as having one year of college is better than none. Is it? sure, but what the HELL is the point.
Re: Civil disagreement That's fine, but if you want me to actually care about anything you say then you're certainly going about it the wrong way. 'cause right now my opinion is that you're a big bag o' wind. Well see, that's probably part of the problem. I don't care to do it SERIOUSLY. I don't want to be Vito, or Tony, or Magnus...guys with no neck who can't put their arms down at their sides, and who look like they have no life outside the gym. I want to maintain what I've got, and maybe work into somewhat better shape. I don't need the kind of results that you seem to fixate on with your "3x/week or forget it" attitude. 2x/week with full-body workouts seems to work okay for me. Don't want to believe it...well that's your call, but it's the truth. I'm a *gasp* middle-aged man with better things to do with my time in general. If that doesn't suit you, then too damn bad.
Re: Civil disagreement Do you have to be so contentious with your opinion's? Especially in this forum? I'd like to add that not everyone who exercises, works out, lift weights and etc. are doing it with the goal of becoming bodybuilders, or otherwise. I have to see a single personal trainer attack people as you seem to have chosen to here. I doubt that people are posting in this forum for your approval on how they exercise and or workout.
Re: Civil disagreement Thats a bunch of 'bullshit.' I lift heavy twice a week and I've been getting fabulous results for 3 months. What the hell is with your egotistical crap anyways?
Simply not true. Not everyone wants to be 'ripped'....but they do want to be in reasonably good shape. Hell, I lifted for endurance the past 3 years....only in the last 6 months started to lift to make gains.
Most any type of physical activity will provide results. The difference being that if you work out say four days a week versus two days per week, the results that you will see will be apparent at a faster rate.
I understand not everyone wants to be huge or ripped, but lifting 3x a week or even 4x a week won't get you there. It takes a lot of effort, including eating a hell of a lot. If you are trying to lose weight, build muscle, get endurance, whatever, working out at least 3x a week is the best way to do it.
