I've recently started going to the gym albeit only once a week. Anyway I was thinking of sticking to the big three - Squat, Deadlift and Bench press. (I wanted to do olympic style lifting as well but think I need to develop a good base first).

Now my question is when it comes to squatting what will the change be like in terms of weight to stack on considering I've only been doing the leg press (and never done any proper squats)?

The other week I managed to do a couple of sets of 10reps with 285lbs on the leg press (after warming up with smaller weight and after some doing some leg work on other machines - yeah probably a waste). Point is that I think I'm comfortable with 285 and believe I can do more but that's with the leg press and I want to swap over to the squat.

I also wanted to ask your opinions on how squats affect the knees and back.

Last but not least is there a safe way I can do squats without a spotter?

Once I've mastered the squat I'll bug you guys about the dead lift.

Thanks for any help.

I've recently started going to the gym albeit only once a week. Anyway I was thinking of sticking to the big three - Squat, Deadlift and Bench press. (I wanted to do olympic style lifting as well but think I need to develop a good base first).

Now my question is when it comes to squatting what will the change be like in terms of weight to stack on considering I've only been doing the leg press (and never done any proper squats)?

The other week I managed to do a couple of sets of 10reps with 285lbs on the leg press (after warming up with smaller weight and after some doing some leg work on other machines - yeah probably a waste). Point is that I think I'm comfortable with 285 and believe I can do more but that's with the leg press and I want to swap over to the squat.

I also wanted to ask your opinions on how squats affect the knees and back.

Last but not least is there a safe way I can do squats without a spotter?

Once I've mastered the squat I'll bug you guys about the dead lift.

Thanks for any help.

First off good call on getting a strength base before starting the Olys.

A leg press to squat ratio is hard because the leg press is almost completely quads where as squat is quads, hams, and glutes. My advice is to start at about 135lbs and work your way up be sure to get down form first.

Well I have knee pains, but squats never aggravate them( I think there was a study that showed squats to be good for knees, but I could be wrong)

As for the lower back I used to have lower back pain and once I started squatting it dissapeared.

Squatting without a spotter is what I do. While you want to push yourself be careful and don't go too far. I've only not been able to get up once and i let the weight fall off my back int he bottom position. If you can use a power rack, squat rack, or some saw horses.

BTW which form of squat will you start off with powerlifting or ATG?

Thanks for the advice, I'll have access to a power cage, I just want to stay away from the smith machine for obvious reasons.

As for your question about which form of squat I'll be doing - powerlifting or ATG, I'm unfamiliar with the difference so I'll have to do a google search to answer your question or make up my mind for that matter. Do you have any suggestions about which would be best to choose?

Your best bet is probably box squating. You sit back on a box and then stand up and clear your hip similar to a dead lift.

In terms of weight, you might want to start with an empty bar 45lbs or even use dumbbells to get the movement down.

Thanks for the advice, I'll have access to a power cage, I just want to stay away from the smith machine for obvious reasons.

As for your question about which form of squat I'll be doing - powerlifting or ATG, I'm unfamiliar with the difference so I'll have to do a google search to answer your question or make up my mind for that matter. Do you have any suggestions about which would be best to choose?

I always thought ATG felt better but that's just me right now I'm trying to get down the pwoerlifting style.

ATG(Ass to grass) is where you squat straight down until you can't go any farther then you go back up. This puts alot of emphasis on the quads.

Powerlifting stlye is where instead of going straight down you sit back and go down only dropping to parallel maybe a little below. By sitting down you activate the glutes and hamstrings more so than in the ATG.

ATG is said to be more sport specific by some. Where as The Powerlifting style is said to allow you to lift more weight. I would use both, but in the beginning you're definately going to want to pick one and stick with it.

The poster above me made a good suggestion about box squats. If you decide to use the powerlifting version box squats are a great way to get your form down. If you decide to go with ATG then I would just do ATG to get your form down. Although box squats are still a great exercise to use further down the road.

I'd do what your comfortable with and can use form. Just don't be one of those idiots who loads up the bar and there range of motion is about 3 inches and thinks they can squat allot of weight. I use atg, i've always called them ass to ground squats, i generally don't to heavy 3 plates but focus on good form and i respond better to a little higher reps.

i know that when i went to physio for my mcl injury they made me do squats with my body weight to help strengthen it then slowly work up to more weight. so with that in mind im going to assume that squats help the knees.

this is all you'll ever need, rober.

squatrx

http://www.youtube.com/view_play_list?p=C03D688F10C4DE1F


the blog

http://squatrx.blogspot.com/

i think the biggest issue will be about your back strength and flexibility to be honest. the leg press takes those elements out of the equation, but squatting is heavily dependent on them. start out light, work on form and flexibility and you'll be get better pretty quickly.

Thanks for the help guys. I think I'll focus on the ATG with perfect technique, fuck the haters that will laugh and my low poundage.

Thanks for the help guys. I think I'll focus on the ATG with perfect technique, fuck the haters that will laugh and my low poundage.

attaboy.

I'm with deegs on this one. The squat doesn't just work your glutes, hams & quads, it'll work your spinal erectors (the ridges that sit either side of your spine), whole lower back, abdominals (especially obliques & transverse). It's a whole body exercise as opposed to a leg isolation.

Start light - empty bar's ok, esp if it's an olympic - & work up steadily, getting the form down right.

Be clear also about what you're trying to get with squatting. Some go for 5 reps for strength/power, some advocate 20 reps with heavy weight, some doubles/singles. Whatever, if you work hard, you'll build good strength - not just in the suat but overall.

Use the power rack you've got access to - wish I did! - & good luck!

I used to legpress over 280kg on a regular basis (617..lbs) - but the lack of flexibility in my lower back meant I could never squat more than 220lbs. I'm assuming the concentration on the easier exercise also screwed up my spine a bit.

i can leg press very heavy. i never tried doing squats with substantial weight. i think its due to lower back injuries, flexibility and knee problems. does anyone have a good website for teh squat form?
and also i read someone where that your legpress max is about 3 times less than your squat max

i can leg press very heavy. i never tried doing squats with substantial weight. i think its due to lower back injuries, flexibility and knee problems. does anyone have a good website for teh squat form?
and also i read someone where that your legpress max is about 3 times less than your squat max

If you meant to put your leg press is 3 times more than your squat max it would make alot more sense. As leg press is alot easier.

Check out the book Starting Strength for squat from or look at some of the squatrx vids on youtube and checkout this link

http://strengthmill.net/forum/showthread.php?t=1334

It's a compliation of Mark Rippetoe(author of Starting Strength) judging people's squat form.

yea it was late night. i am half asleep.
hmm... so my max squat should be 90 times 5 + 50 devided by 3........

yea it was late night. i am half asleep.
hmm... so my max squat should be 90 times 5 + 50 devided by 3........

Why not max and find out?