squats

collisster

collisster

collisster

Soldato
Joined
23 May 2006
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Blythe
Hi just started going to the gym a bit more often at the sports club that I play tennis. I've got a routine going where tonight was back and shoulders, wednesday is legs and arms and friday is abs and a bit of cardio.

Having only just started its the first time I've done deadlifts and squats etc so I'm just asking for a bit of advice on some exercises,

I want bigger lats which is better, bent over rows, lat pull downs or pull ups? or a combination of all.
for biggers abs what are good exercies, I've been doing situps for years and abs are no bigger in size, I know you have to have low body fat % to see them but I'm not worried about that at the moment just getting them big first.

Should I go straight onto the protein shakes?

cheers
 
I can hardly do more than 5 wide grip pull ups then I'm completely wasted! palms facing me with the bar coming infront of my face I take it?
Is there a good routine to get better at them?

cheers
 
Hi thanks for all the great info:) i did call the thread squats by accident but i did want a bit of info on them.
At the gym we don't have a barbell so have to use the smith machine for everything, (there is a tricep and ez curl bar) I'm deadlifting 45kg at the moment and squatting the same amount, however I can only seem to bench 37kg :( my shoulder press is crap too, doing it with 15kg dumbells at the moment.
I'm 5'11 and 11 stone at the moment.

collisster
 
how long should i do the weights I'm at before upping them? a week or two or take it much slower? I could probably deadlift and squat a bit more but don't want to wreck my back because it would be ages getting right again.

collisster
 
RimBlock said:
You after strength, endurance or size ? They are of course not mutually exclusive but which is your higher priority.

Also you mention only having access to a Smith machine but later you also mention dumbbells.

Smith machines are great for giving confidence and adding safety when starting out but they restrict the range of motion so you do not get to exercise the stabilizers used when you would use a barbell or dumbbell. Trying to squat, dead or bench your Smith weights with barbells could have very unfortunate results unless you are seriously under your max weight on the Smith.

Dumbbells can be used for all of the big three compounds even if it is not as easy as using a barbell, if you have heavy enough dumbbells available.

Take a look at dumbbell squats, dumbbell press and dumbbell deadlifts in google etc for ideas.

The stabalizers will help prevent injury and add balance if they are trained. Exercising without using them will only cause more difficulties if you ever move off the Smith machine.

The same applies for the fixed range of motion or lever machines in the gym.

RB
Click to expand...

size mainly, for the sport i play size isn't a big issue its all to do with timing but strength always helps. I can run 10km too so just after looking good really haha. yeh we have a cable cross over which is alright, a smithmachine, ez curl bar. a tricep bar and quite a few dumbells.
for things like bench press with dumbells, I can press more on the smith machine because i don't have to manouver the weight into the position to do the exercise if you get me.
 
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