i was wondering which is more important: sqauts or sprints. i stopped doing squats because they restricted my training b/c i spent around 2-3 days recovering from them. i'm not sure if i was overtraining or what but i could barely walk let alone run. now i just do sprints, stairs, and bodyweight squats. what do you guys do for lower body strength and how do you work it into your cardio?

depends on what your goals are.

i was wondering which is more important: sqauts or sprints. i stopped doing squats because they restricted my training b/c i spent around 2-3 days recovering from them. i'm not sure if i was overtraining or what but i could barely walk let alone run. now i just do sprints, stairs, and bodyweight squats. what do you guys do for lower body strength and how do you work it into your cardio?

this is good, i jsut started similar training myself... I try to do the strength days on opposite days of cardio.. I find squats work well, lunges suck, jumping/jump rope I find is good for conditioning, can you access any fitness machines?? I like the leg press so far thats' all i've gotten into... As i said i just started...

an example of my routine..

mon - heavy weights upper and lower body..
tues - run, for long distance not fast time..
wed - light weights upper body approx 70mins.
thurs - well deserved break..
Fri - hard run, I set goals based on the run from tuesday.. example, 15minute mile, or i set my treadmill to quick jog and just run it till i'm burnt.. then i usually jumprope for another 20mins that usually ends up to be approx 60min workout..
sat/sun - rest, drink and eat well...

I'm sure many peeps are gonna say, " you should do this or do that." do what fits into your schedule.. I workout the way that i do becuase of how my days are...

make sure you use a weight belt when you do squats... i screwed up my back by pushing myself too much

The bodyweight jump squat and jumping lunge would help condition your cns and muscles towards "explosiveness" - I know that basketballers also trained in jump-squats with a loaded bar too, but I'm not sure if they still do that or not. Sprints are great too, in much the same way as squats and lunges, and they also help to retain your muscle size while building your cardio. Anaerobic>aerobic

yes, a weight belt is an excellent invesment if you are going to squat heavy.

i like jump squats with some weight on the barbell....i only do plyos for my legs

It's worth exploring why your squat workout takes 2-3 days recovering from. My guess is you're either lifting too heavy (a higher % of your 1 rep max than you should be lifting considering other training demands) or your recovery routine/general physical health is not what it should be.

Unless you already squat twice your bodyweight you probably need to continue to squat if you plan to compete at a serious level. Consider a morning and afternoon workout to break up your training. Also, you should be able to find time to sprint still.

i think i was overtraining the squats a little...i do pyramids for maybe a total of 10 sets. the first and last sets are 10 reps, then eventually i work my way to the middle where i do my 3 rep max. but recently i adopted the 5x5 routine and its been easier on my legs...what set/rep scheme do you guys do?

dont quit just cut back

i think i was overtraining the squats a little...i do pyramids for maybe a total of 10 sets. the first and last sets are 10 reps, then eventually i work my way to the middle where i do my 3 rep max. but recently i adopted the 5x5 routine and its been easier on my legs...what set/rep scheme do you guys do?



10 sets of squats are too many. I wouldn't do more than five and really if your pushing yourself i would only do 3-4 sets. Mix in some other leg exercies like stiff leg deadlifts, lunges, hack squats and leg press. I'd do around 8-12 total for your legs, 6 for your quads, 3 for your hammy's and about 2-3 for calfs with higher repititions for your calf muscles. Make sure your taking a good quality protein post workout as soon as possible and i believe in serius stretching the body part after you've pumped it full of blood, hold your stretches for 30 seconds for the body parts you've just trained.

I definitely wouldn't stop doing squats. I think they are such a fundamental exercise for your posterior chain.

Try not to train squats in the same way all the time. For example, one day do body weight squats, one day use the barbell, another day do jumping squats, etc.

I also agree that you would benefit from similar exercises like dead lifts, lunges, and so forth. Just make sure you mix it up.

And, when it doubt, take an epsome salt bath!

It all depends on what you are training for max strength, muscular endurance, power, etc... the squat can be use for all these goals. So I would say don't stop squatting due to normal training pain such as DOMS delayed onset muscle soreness. Only you know your body an if you have any major pain stop and have it checked out.

Also I have found Hill sprints work my legs like none other.
I also like one leg body weight squats as well. just my 2cent...

Squats is simply the most important excercise one can do.

Not only does it give your legs a great workout but it also strengthens your core and increases metabolism greatly

Bill Starr's 5x5 program is pretty good.

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Combine a leg workout and sprints by doing hill sprints. Hill sprints build functional strength in your legs and improve your conditioning. You can mix it up by sprinting on your toes to strengthen your calves, too.

As for using a belt, I don't like it, but some people swear by it. I think you should tighten your core on the squat, not rely on the belt. Your body should develop together. Your core is the "hinge" between your upper and lower body, so I would suggest not squating more than your core, not legs, can handle. As your legs AND core strengthen, you can increase the weight. Allowing your muscles to develop together "teaches" your body to function better as a whole, and it helps prevent lower-back injury and hernias.

Best,

Combine a leg workout and sprints by doing hill sprints. Hill sprints build functional strength in your legs and improve your conditioning. You can mix it up by sprinting on your toes to strengthen your calves, too.

As for using a belt, I don't like it, but some people swear by it. I think you should tighten your core on the squat, not rely on the belt. Your body should develop together. Your core is the "hinge" between your upper and lower body, so I would suggest not squating more than your core, not legs, can handle. As your legs AND core strengthen, you can increase the weight. Allowing your muscles to develop together "teaches" your body to function better as a whole, and it helps prevent lower-back injury and hernias.

Best,

I agree with the part about wearing a belt. It's much like using wrist wraps to take the grip element out of the deadlift it doesn't fix the problem merely hides it.

If your going really heavy on Squats then i'd say wear a belt. But normal sets of 6-20 reps i'd say you don't need one. If your form is bad a belt is going to do little to save your back.

Yeah wrist wraps are bad too. Like you said they only hide the problem of a weak grip.

I've never understood why people only want to train their "show" muscles instead of developing real strength. I'm not saying erskine777 does, but the mentioning of using belts and wrist wraps for the sole purpose of hoisting more weight just reminds me of the people I see at the gym who can bench well into the high 200s, but can barely do one pull-up. Developing your body as a whole, I think, is the best way to go, including focusing on trouble spots such as rotator cuffs, grip, spinal erectors, etc. that people seem to neglect in favor of pecs and biceps.

believe me blueavalasse, i know what you're talking about. i admit i used to have a bodybuilder lifting routine that put just as much emphasis, in fact more, on arms than legs and back. i've completely revamped my lifting routine by breaking it into movements rather than body parts. gone are the isolation exercises like pec fly and bicep curls, which have been replaced by squats and deadlifts. since i've started this thread nearly 4 months ago, my squat has gone up 50 lbs on ass-to-grass form, and nearly 80 on parallel squats. i love squats.

believe me blueavalasse, i know what you're talking about. i admit i used to have a bodybuilder lifting routine that put just as much emphasis, in fact more, on arms than legs and back. i've completely revamped my lifting routine by breaking it into movements rather than body parts. gone are the isolation exercises like pec fly and bicep curls, which have been replaced by squats and deadlifts. since i've started this thread nearly 4 months ago, my squat has gone up 50 lbs on ass-to-grass form, and nearly 80 on parallel squats. i love squats.

I don't think any routine would emphasize biceps or triceps over bigger muscles like chest, quads, hams, lats, deltoids etc. Atleast not one worth a sh#t.

Belts are a crutch for the weak. They are meant to strenthen your lower back.
Wearing a belt defeats the purpose. Deadlifts are better than this quad dominant exercise anyway.