Time to switch gyms.

I do 3 different types of squats, with heavy weight (for me anyway) 85lbs. I do usually 4-5 sets. I do stationary lunges holding 15lb dumbells, 4-5 sets. I also have a booty and it's getting smaller and firmer. I'll have to post another picture of it soon. In other words, don't be afraid! I lift heavy always, sometimes I will alternate between med/heavy/light if I need to switch things up. These are all things I learned here , a lot of it I owe to Built! you go girl!

What do you consider heavy, in terms of rep ranges to lift in?

Dear GOD!

And krista:

not sure if that post was for me about heavy/reps, but I'm rereading my post and it looks like I wrote I weigh 85lbs, lol. I put 50 lbs on a bar and do the squats. 4-5/ 12

Thought so

A weight that permits you 12 reps would not be considered 'heavy'. Rather light/moderate

You should experiment with reps even lower, and hence even heavier weights.

Agreed. Bring your reps down under six and you'll be able to lift even heavier weights. Squatting for 3 reps is sooooo much better than 12

Obviously creates results as those amazing quads of yours prove!! WOW
How many sets of such low reps have you found to be the most effective?

As many as Thunder makes me do?

Depends on the rep range...the lower the reps, the more sets you'll need. My absolute fav is 8x3 (setxrep) and next is 6x4.

"Thunder" can be intimidating at times!!

How long do you rest between sets (my legs are freakin' just thinking of the 7 & 8th sets!!) and how many times a week do perform these?

Thunder is a big teddy bear

Well...everything depends on the goals...but I'd say usually I rest 60 seconds between sets. Sometimes 90 seconds though. And you shouldn't be hitting failure so doing that many sets isn't a problem...you're only doing 3 reps remember.

I usually stick w/ a 4 day split doing a vertical/horizontal push/pull. My legs get worked twice a week and are split into hip and quad dominant days.

Thanks so much for the info. I think I will try the 8x3 to start with. I have a feeling my form (just dumped the machines and started doing the free standing squats ) would be a lot easier to control this way. I was wondering, with the ATF squats, the heels of your feet stay planted in the floor, right? Are there any techniques that will help me to be able to perform these things sooner? Right now I am concentrating on going as low as possible without sacrificing form. Also, I have really long legs/short body, is it ok to squat with my knees pointed out (over my toes) or do they have to face forward??

I'm not sure what you're asking in regards to the bolded part.

As to form, heels most definitely need to stay planted on the ground, you need to drive up through the heels. If you're having issues there, make sure you are stretching your calves, this is usually a flexibility issue. You can also widen your stance and point your toes out a little.

Squatting is a natural movement...if you've ever watched young children engrossed in something on the ground, you'd notice that they squat w/o thinking about it, and they do it ATF I might add, lol. When teaching someone how to squat, I first get them to squat just like that, all the way down, no weights of course...I want them as low as they can go, I want them to be able to adjust their stance to allow them to get low AND remain comfortable. I actually make them sit in the hole for a couple of seconds to really feel it. Once they know where their feet need to be, I get them to do multiple reps of full squatting w/o any weight. This is where they learn to sit back, chest up, head up.

Even though squatting is a natural movement...some people just don't get it....lack of body awareness and co-ordination. Once I see they have their weight over their heels, driving up through the hips, sitting back, not on toes, etc...then they get to go through the same process w/ just the bar.

Now w/ your last question regarding long legs and knees out...I think you're referring simply to widening your stance? In which case yes, that's totally fine. Now w/ the long legs, it's quite possible your knees are going to go past your toes...as long as you have your heels on the ground and your weight over your heels (as opposed to your toes) and you're sitting back and not down...then I don't see a problem w/ it...but again, try widening the stance a little and you may not even have that issue.

That is a perfect answer to my question! I was thinking it might be a flexibility issue. I will have to concentrate on stretching my calves. This is great info! Thanks again!!! I will widen my stance tomorrow morn and see if I am not more comfortable with the position. ATF squats, here I come!!

Leah, thank you so much for that awsome post.

I love my ATFs. Funny how I used to DREAD leg day. Now, I LOVE it.