PigzFly
Member
Push ups and bench press are two different work outs. While yes the bench press will increase strength it wont increase push ups alone. It is a great idea to do a combination of bench press and push ups, but you wont increase your push up ability without pushing deck.
When designing a squat routine the best thing to do is calculate a max, whether a one rep max (1RM) or a set max (calculated from weight and max reps) Charts can be found online to calculate this and according workout weights. The 1rm is the best to use because it is the most accurate, but may not be the optimal choice for an inexperienced weight lifter. One you have your max, decide whether you want to do a high rep low weight workout, or a lower rep higher weight one. Again, the lower weight higher reps would be recommended for your experience level, but you will build strength and size much more quickly with with heavier weights. Typically a low weight workout is 50-60% of 1rm, with 3 to 5 sets of 10-12 reps. While a higher weight workout is usually 80% at 3 sets of 5 reps. Another recommendation is to start on a smith machine until you become acquainted with squatting and proper form. Most gyms (including school gyms) have smith machines. Also, if able to do so, use a bench under your ass. Squat just until you touch the bench, without resting your weight on it. This means that you are going low enough (full range of motion is important) while also providing safety underneath you in case you can not get back up. Also always use a spotter, especially as a new lifter, never lift alone. - You can supplement leg press for squat if you dont have a spotter or if you have back/hip/knee problems.
If you need any technique or form tips let me know, I can pass along some of the things I do.
When designing a squat routine the best thing to do is calculate a max, whether a one rep max (1RM) or a set max (calculated from weight and max reps) Charts can be found online to calculate this and according workout weights. The 1rm is the best to use because it is the most accurate, but may not be the optimal choice for an inexperienced weight lifter. One you have your max, decide whether you want to do a high rep low weight workout, or a lower rep higher weight one. Again, the lower weight higher reps would be recommended for your experience level, but you will build strength and size much more quickly with with heavier weights. Typically a low weight workout is 50-60% of 1rm, with 3 to 5 sets of 10-12 reps. While a higher weight workout is usually 80% at 3 sets of 5 reps. Another recommendation is to start on a smith machine until you become acquainted with squatting and proper form. Most gyms (including school gyms) have smith machines. Also, if able to do so, use a bench under your ass. Squat just until you touch the bench, without resting your weight on it. This means that you are going low enough (full range of motion is important) while also providing safety underneath you in case you can not get back up. Also always use a spotter, especially as a new lifter, never lift alone. - You can supplement leg press for squat if you dont have a spotter or if you have back/hip/knee problems.
If you need any technique or form tips let me know, I can pass along some of the things I do.
