Exactly How Weak Is My Squat? – OmarIsuf

Apparel: https://raskolapparel.com/

Do you take creatine?

The intro is enough

I'm starting to realize I may be a bit special when it comes to strength gains. It kinda pisses me off because I'm 37 years old and wish I started earlier. I understand now how hard this will be to believe but I went from a 165lbs bench to 315lbs in 1 year, and I keep getting PRs in either reps or weight every single workout. I'll post the workout plan I've been building as I tested what worked and what didn't. This is in no way be bragging about my achievements, I'm just super exited 🙂

Day 1 – Hamstrings, quads and calves – Leaned back wide stance squats, calves raises.
Day 2 – Chest, triceps, abs – Flat bench, dips, any ab work.
Day 3 – Back, biceps, and lateral shoulder work – Rows, dumbbell curls, lateral shoulder raise.
Day 4 – Hamstrings, quads, glutes – Squat/leg press, barbell hip thrust
Day 5 – Chest, triceps, abs – incline bench, triceps push downs, any ab work.
Day 6 – Back, biceps, lateral shoulder work – Deadlift, heavy ez bar curls, Arnold/mill press.
Day 7 – Rest.

EAT GOOD FOOD AND SLEEP WELL!!!

Doing at least 10-20 min cardio every morning is preferable but get it in when you can.

Try to plan your workouts for after you've been awake for around 6-12hrs

1. You naturally have more energy, likely due to higher testosterone levels.
2. protein synthesis peaks in the evening, making it the optimal time for weight lifting.
3. lungs are at peak efficiency for endurance training.
4. You are more flexible in the evenings as well.
5. It promotes better sleep and that's when we grow.

Start off with some stretching of the area you plan to work.

For warm up do a few (5-8) sets of singles increasing in weight each set up to a bit over your working weight. If you plan to do your working sets with 200lbs then make your last warm up single something around 250lbs.

STRENGTH

When strength training hit each body part for 5 working sets with a weight you can only do 5 to 8 reps with. I personally keep doing sets until I can't do 5 reps, around 7 sets most days. This doesn't mean you should stop at 5 or 8 reps so you can do more the next set. Don't focus on the number at all really, just keep the number in the back of your head as a mental note/benchmark while doing as many as you can each set. When you feel like you can't do any more, and you have a spotter to help you, have them help you finish a rep or two. That's where the magic happens, at the very end when you're giving your all. If you can do 8 reps for 3 sets add weight.

Feel free to mix the exercises up as in bar vs dumbbell, but try to keep muscle groups the same.

Lift how you like I guess, as long as it's safe, but I've always preferred controlling the weight while training 80% of the time. Meaning don't use any momentum/bouncing off the bottom/rib cage at all. Controlling/feeling the weight does wonders for the body imo. You do need to learn how to be explosive as well, but that comes easier imo and something to be done after getting some strength.

If the weight is so heavy it's breaking your form lower the weight… You're gonna hurt yourself.

One big thing people mess up is keeping breaks between sets too strict. If you're moving heavy weight taking 5-8 min between sets is normal. If you're super tired that day, and or can't finish sets, lower the weight a tiny bit till you can get the 5 sets in.

If you find yourself hitting a wall, I like to go super heavy. Stay with 5+ sets, but go with a weight you can only do 1-3 reps with.

MUSCLE BUILDING

Keep everything said above in mind. The only real diff is picking a weight you can do 10-15 reps with while keeping rest to around 1-2 min between sets.

ENDURANCE

15-25 reps 45 sec rest.

Torn labrum. Still squats more than me. Ima go kms anyone want anything?

performing the valsalva with ahernia isn't it bad ?

I wish I could bench press at least that much, the most I ever did was like, 235lbs, and even that felt heavy af to me, all the while my deadlifts went up to about 385lb, and squatting for about the same amount before I had an intense labour job that took me away from the gym due to time constraints, now just getting back into the gym and looking forward to getting back up to my PB's

Powerful*

tfw Injured Omar still squat more than the heathiest possible version of me… oof.

The start looked like a porn ^^

I love Omar's content as much as I hate training calves.

Is this a nod to the Candy Toe titel "exactly how weak is my ohp"?

Omar “not the calves,” Isuf

Torn labia, damn dude

GET SOME Bpc-157 and TB500. Use together every day for 4 weeks, then off for 2. It'll heal up super fast by triggering stem cells and actual healing, rather than just scar tissue like the body does on its own.

Finally I can eat my vegetables again.

Gay intro

https://www.youtube.com/watch?v=H61P_PXUs6k

Addressing Weak Points | Squat | Weak Legs | JTSstrength.com

The camera work when you are squatting is awful

Guru Omar ☠️☠️

New to the channel so forgive for asking this but whats with all the calf jokes

I haven't squatted since September #KneeTendonitis

My god your squat has evolved over the years! Cool to watch!

Regarding calves

Three words- running in sand

Running in soft sand made my calves blow up

1st time watching..skipped leg days, most of the time?