Squat Machine

**itwasntme** · Posted On: 2/12/2013 7:58am

Originally Posted by erezb

What is a super squat?
Also, i found that lunges are a great supplement for squats.
Try Randy Couture's grappler's circuit.

First, a question of my own: When you say "supplement for squats", are you meaning instead of or in addition to? I'm not trying to pick on you here, but I think it's a good question in this case.

As far as what is a super squat, I don't know that such an exercise exists. Super Squats is a book which lays out a diet and workout plan meant to yield serious gains, naturally, iirc. I read the book way back when and from what I recall it advocates 2+ gallons of whole milk a day in conjunction with a 5000 calorie (ballpark) diet.

I used to do the full workout and do not recommend it for anyone that isn't already in very good lifting condition or juicing. I saw little to no gains and it is very taxing on the body as stated before. It's a full body workout done 2 or 3 days a week at most.

**Krijgsman** · Posted On: 2/12/2013 4:03pm

Supplement usually implies in addition to, so I assume he means lunges and squats together are a good combo.

If the Smith Machine is all you have, you can likely still do your intended workout. But your gains will be different, and being able to squat x amount in a smith machine doesn't mean you can squat it with a barbell.

**itwasntme** · Posted On: 2/12/2013 4:37pm

Yeah, I only asked because things can get... lost in translation.

I'm wondering if walking lunges could hit the core in ways the Smith Machine can't. Hmmmm think brain hurts.........

I checked out the weight room at school and lo and behold they have a squat cage!! Now, I think anyway, the big question is would the aforementioned schedule be too much on my poor ol' legs? (Run Mon, Squats Tue, Run Fri)

**Krijgsman** · Posted On: 2/12/2013 5:31pm

Sounds fine to me. I was doing Judo twice a week and squatting three times a week at one point.

If all else fails, try it long enough to get through the initial extra soreness and find out.

**TheRuss** · Posted On: 2/13/2013 4:25am

Why are you doing Super Squats if you aren't trying to get bigger?

**itwasntme** · Posted On: 2/13/2013 7:36am

Originally Posted by TheRuss

Why are you doing Super Squats if you aren't trying to get bigger?

I thought being able to a decent amount of weight 20 times would be good for Judo. Endurance and strength.

**itwasntme** · Posted On: 2/13/2013 8:48am

Also due to time constraints. I want to get as much done in the gym at one time as possible. When I'm able to do upper body again, I was gonna add that modified workout I posted and do the upper half after one of my run days as well.

**CoffeeFan** · Posted On: 2/13/2013 11:00am

As Russ said, Super Squats is a mass building routine. You will get stronger, but it's mostly about getting bigger legs.

I recommend you look into 5x5 for strength gains.

**CoffeeFan** · Posted On: 2/13/2013 11:02am

Originally Posted by itwasntme

My goal isn't to get huge, I just want to do a decent amount of reps at decent weight. It's kinda hard to explain. I want to get stronger, not bigger; I want a strong core for when I start grappling/throwing again.

No I get it, but I think you need to define what decent amount of weight is. Would you want to be able to squat 225 for 20 reps without rest? Have clearer goals and you can develop a better routine.

I'm curious, why can't you throw people now? Is there an injury you haven't mentioned?

In the context of Super Squats as a whole-body workout, I was going to do a modified version (Bent over row, dumbbell press/bench press, shoulder press, squats); so it shouldn't be as taxing on my body as the full workout or alternate program. Though as I said, if there are any areas in the lower body the squats alone are missing or not hitting as hard as they could be hit, I would be open to add to the workout.

Squats are good, although it's always good to include other leg exercises that hit different muscle groups. Lunges, deadlifts, high cleans, side lunges, straight leg deadlfts, etc.

Edit: I was worried about overtraining my legs due to the running. Would it be as bad if I had to run the day before? eg Run Mon, Squats Tue, Run Fri

Depends on the person. When I used to do heavy legs, I couldn't do any running for a few days. You may want to take it slow and see how your body reacts.

Edit2: When I start back MA training, I'll be at most training twice a week and will probably sub another running day, and the training days would be limited to Thu and/or Sun unless I hit striking on Friday, but that one is not a priority for me. These are both just hobbies for me.

I'm confused, is your overall goal focused more on strength gains or participating in martial arts? If martial arts, which one(s)?

Edit3: This is my after workout meal:

It has a good amount of carbs as well.

I have never been a fan of protein bars, too much sugar and too caloricly dense. I prefer an actual meal like chicken, rice, and veggies but if you have no other option a bar is fine.

**itwasntme** · Posted On: 2/13/2013 11:21am

Originally Posted by CoffeeFan

No I get it, but I think you need to define what decent amount of weight is. Would you want to be able to squat 225 for 20 reps without rest? Have clearer goals and you can develop a better routine.

I'm curious, why can't you throw people now? Is there an injury you haven't mentioned?

225 is about body weight for me, so I think that's a good goal!

And I'm currently rehabbing my shoulder (bursitis/secondary tendonitis), so that is why I'm not currently throwing anyone. I'm hoping another month and I'll be able to slowly start doing upper body work (I'm including any MA training as upper body work). This is all pending my followup appointment with the shoulder specialist on the 20th of this month.

Squats are good, although it's always good to include other leg exercises that hit different muscle groups. Lunges, deadlifts, high cleans, side lunges, straight leg deadlfts, etc.

Should I throw these in on squat day or after about 6 weeks to throw my muscles for a loop?

I'm confused, is your overall goal focused more on strength gains or participating in martial arts? If martial arts, which one(s)?

Oh wow, I didn't know it was this in depth lol. Hmmm. For now I would say MA; namely Judo/BJJ, Gi and No Gi for both.

I have never been a fan of protein bars, too much sugar and too caloricly dense. I prefer an actual meal like chicken, rice, and veggies but if you have no other option a bar is fine.

The biggest issue for me is time, so usually a protein bar is my only option. I can eat it on the drive home so I can drop everything and get ready for work.

I may look at some mass gainers since you mentioned a protein shake, but then the sugars come back into place. I just don't like how most protein shakes don't have many, if any, carbs.