I would just like to point out my quote below in support of squats.

Moreover, I`ve lost about 7 inches since I added them into my routine. Squats are my favorite. Especially in combination with back extensions and leg presses.....talk about calipygous!!

Okay, tomorrow is lower body day for me. I'll do the heavy weights for squats and lunges, I'm sure I'll be making some strange faces lol. Not that anyone cares, there are some guys that make some really weird noises at my gym .

I'll let you know how I make out and if I'm able to walk after!

You can keep the lunges as a higher rep movement. 10+ reps per leg.

Well I'm just home from the gym and I put 80lbs on the bar (for squats) instead of 50. I managed to only do 6 reps and it was hard! I did 4 sets. Anyone got any 800mg ibuprofen? I'll probably need it tonight ;-). I'm excited to see what happens after a month. I upped the leg press also to 140lbs and leg curls to 110lbs. Managed to do 6 of each, 4 sets. Kept my lunges the same.

Krista

Good for you. That's a full squat right?

I had to look a full squat up on exrx.net to see what you meant. Full squat is when the butt almost touches the floor. I do the safety barbell squat with the smith machine. I've only been lifting since January so I'm pretty new.

Careful with smith machine, it can be hard on the knees :-)

congrats on your ass-to-grass squat :-D

Ahhhhhhhhhhhhhhhhhhhhh, not the Smith machine.

And steer clear of the anti inflammatories. Inflammmation is part of the recovery process.

seems like I'm doing everything wrong!

Not at all.

There are just better ways. It's a learning process and you're in the right place to learn. Just keep an open mind and keep asking questions.

FYI, there is a lot of naysaying and argument about what is safer on the knees in re Smith machine v. ATF squats. Personally, I squat 160 on the Smith machine, and I find that it is much easier on my knees than free-standing ATFs. I think the key is foot placement. You want your feet to be slightly in front of your body so when you squat, your knees are directly over your feet instead of in front of your feet.

I do agree about the ibuprofen and tylenol in terms of working against muscle building. However, there are no studies that I know of that suggest that naproxen (the active ingredient in Alleve) has any detrimental effect on progress.

Krista, another option on leg presses also has to do with foot placement. You can engage your hamstrings and glutes as well as your quads if you place your feet high (so your toes are hanging off the pad) and closer together. This technique (learned from Trainerdan, of course) has does great things for my hips and butt.

-db

I'm always open for advice, I enjoy trying new things. I'm wondering about getting a trainer but I don't want to pay the money. I read a lot and get books from the library on weightlifting. What would be nice is to get a routine that's suited to me and what my needs and concerns are.
Okay, why is the smith machine not as good ? Just curious. Thanks for the advice too, it gives me something to think about and to try things a different way!

hey dogbone, nice to see you! I know about the placement on the straight leg press and I do a couple different placements. I did just learn today that there are two different types of leg press machines though! It IS a learning process. My gym only has the straight leg press not the 45 degree angled one. I was reading about women who were leg pressing 600lbs and I'm thinking , okay my machine only goes up to 240, (it's a pin placement machine). Yes, I'm still green, but I'm so aiming to be fabulous by 40. I've got 6 more months ;-)