Squat general

[Anonymous No.11007264]

I did squats for the first time 2 days ago. 5x10 with 30kg weight (i'm not even dyel I think). It kinda felt good and I liked the feeling a day later so I did again 3x10 barbell squats with 30kg. I woke up today and my ankles hurt every time I rotate my feet. Was this bad form or is this normal for a beginner?

[Anonymous No.11007280]

where do i buy this coin

[Anonymous No.11007281]

Wrong forum brainlet

[Wojak No.11007285]

>>11007264
this is /biz/ not fucking /fit/

[Anonymous No.11007288]

>>11007264
/biz/ not /fit/

[Anonymous No.11007290]

idk

I'm not even bothering until I get some hours scheduled with my trainer... it's money well spent, and there's too much for me to mess up to do it alone

and I want her to rape my face so that will keep me going

[Anonymous No.11007293]

>>11007264
Do protein shakes make you braaapp?

[Anonymous No.11007307]

>>11007264

Make sure you buy LINK I’ve heard it helps gains

[Anonymous No.11007316]

>>11007281
>>11007285
>>11007288
hello r*eddit

[Anonymous No.11007327]

>>11007264
Bad form brah.

[Anonymous No.11007354]

First of all, i'm a brainlet for using the wrong board.

>>11007327
Fuck, I think I'll need to ask chad in the gym how to do it properly. I watched some vids but a spotter should do the job.

[Anonymous No.11007405]

Weight should be distributed through heels like A.
You probably did B.
Have someone stand behind you next time so support you from tipping backwards

[Anonymous No.11007439]

>>11007405
Gj, you nailed it. It was bad posture, thx anon

[Anonymous No.11007485]

>>11007354
30 kg total or 30 on the sides?
either way start out way lower than you think you should. for a few reasons.
you're not impressing anyone and increase risk of injuring yourself with high weights
if you haven't worked out in awhile your body won't be ready for it
your tendons get stronger more slowly than your muscles. so even if your muscles can handle a lot of weight your tendons won't

watch several videos about form, because there's like 25 different little things to know. but your ankles should never hurt.
Weight goes on your heels.
feet pointing slightly outward, at about shoulder length. how wide your stance is depends on your femur to calf ratio, not your height.

[Anonymous No.11007503]

>>11007354
Had to pay $180 a month for a Stacy to show me the ropes. If you ask me, it's worth every penny unless you seriously want to fuck your shit up. Watching online videos is not the same as doing the real thing someone needs to watch your ass and make sure you got the proper form down and show you how to do it.

[Anonymous No.11007536]

>>11007264
I honestly think my body is completely incapable of squatting efficiently. The first few warm up squats are always excruciatingly painful. I have such shit mobility and no matter how much I stretch, it's always painful. It's rare that I'm able to add new weight to them too. I can barely squat 200 lbs and it's just fucking pathetic. I just have weak fucking dog shit legs I guess. All of my other lifts are fine. I have fat legs/ass anyway. They don't need to get any bigger.

[Anonymous No.11007588]

>>11007485
Will do, thx for the tips

>>11007503
Is it really, really necessary? I'm a poorfag student and cryptomoney is not much worth around this time.

[Anonymous No.11007628]

>>11007405
not quite
ideally your knees shouldnt go over your toes but anything before is fine

[Anonymous No.11007665]

>>11007588
I think so, would rather pay a nominal fee for someone who knows their shit to teach me instead of injuring yourself and getting a medical bill in burger land.

[Anonymous No.11007676]

>>11007264
>Falling for the squat meme

[Anonymous No.11007709]

https://www.youtube.com/watch?v=QhVC_AnZYYM

[Anonymous No.11007731]

>>11007709
>tfw low bar squat
>dudebros walk up every time
>YOU GOT THE BAR TOO LOW BRAH
SHUT THE FUCK UP I KNOW WHAT IM DOING GO AWAY

[Anonymous No.11007748]

>>11007264
> 5x10 with 30kg weight (i'm not even dyel I think).
> I did again 3x10 barbell squats with 30kg.

I suggest that you do more research about the basics of lifting. There is so much wrong with this. Read the sticky on fit. It is a quick read and summarizes everything you need to know perfectly.

I would suggest that you either do 5x5 or 3x8-10 not 5x10. If you can do 5x10 the weight is too light for you.

You also want to have at least one day rest for every muscle you trained. Your muscles grow during the days you rest not during training. Training is only there to give break your muscles down so that they get the signal to grow.
3 days full body workout per weak is the best for beginners. You should only start splitting if you are advanced imo.

If you want good, short and scientific research based advice take a look at this youtuber:
https://www.youtube.com/channel/UCERm5yFZ1SptUEU4wZ2vJvw/videos

[Anonymous No.11008003]

Lol 5x10, are you fucking retarded?

[Anonymous No.11008036]

>>11007264
>he thought he was on fit because it was a blue board

[Anonymous No.11008163]

>>11007628
This is retarded, it's physically impossible to squat without your knees going over your toes.

[Anonymous No.11008165]

U probably hacs flat feet get some weightlifting shoes or chuck 2 small weight plates under ur heels when u squat also u need to stretch ur hamstrings everyday if u never squatted as your muscles are tight and pull posture while u do exercises.

[Anonymous No.11008245]

>>11007264
Bad form, correct your foot stance, and perhaps buy powerlifting shoes with a decline. Also give some time for the DOMS to wear off brah. You're gonna make it /fit/izen.

[Anonymous No.11008247]

>>11007264
It's normal. Just the lactic acid in your calves. You need to stretch more.

[Anonymous No.11008253]

>>11007588
Do Not get a trainer. Watch Jeff Cavaliere videos and feel your body. Learn your limits, learn to push those.

[Anonymous No.11008395]

Let it rest for a while and work on your ankle mobility. Make sure you wear flat soled shoes, not air cushioned running shoes. Also, don't but small plates under your feed, learn correct form first and foremost

[Anonymous No.11008413]

>>11007264
30kg is not even dyel tier its something worse
Read the sticky on /fit/

>>11007405
>>11007628
Brainlets

[Anonymous No.11008713]

>>11007264
read https://www.nutritiousmovement.com/you-dont-know-squat/

and

https://www.nutritiousmovement.com/you-still-dont-know-squat/

[Anonymous No.11008755]

>>11007628
This is wrong.

[Anonymous No.11008759]

>>11007281
>forum
you have to go back

[Anonymous No.11008786]

mfw wrong subreddit

[Anonymous No.11008889]

squats are overrated