I did Barbell Squats today and I have a unique device that I use when I perform them. Something that I have not seen many lifters use. I will get to that a bit later. For now take a look at my squat session:
Warm-up no weight- 20 reps
(after a 3:00 rest I did two sets of step ups and 4 sets of Glute Ham work).
All squats are performed below regulation, however, not butt to floor.
I rested only :90 seconds between sets. That unique device that I mentioned earlier is a heart rate monitor! I wear it so that I am able to measure my exact heart rate (BPM) as I conclude the final rep on each set. I also measure my BPM at rest just before I grab the barbell for another set.
This allows me to get an accurate reading as to how hard I am actually working, without any speculation. I sort of compare it to the RPM’s of a race car. Some cars can go quite fast but the RPM’s are very high. Others can go the same speed and the RPM’s are lower.
Since my body weight is currently at 190lbs. I wanted to see how many times that I could squat a 190lb. barbell. That final set took exactly :89 seconds to complete and was a tough one, as my heart rate reached 179 BPM’s!
I squat twice per week. On my other squat day I take a bit longer between sets and go heavier.
I track how long each set takes, my exact time resting between each set and my BPM. I then attempt to do more weight as the cycle continues. The goal, not just trying to do more weight but to actually do more weight while resting the same and not having my heart rate go higher.
When this occurs I know that I am not only getting stronger, but in better condition as well.
Just wanted to share this with others as it may spark an idea or two. I have worked with the heart rate monitor (Polar) on many occasions with great success.
I would love to hear some feed back as to the way other trainees squat. And some comments on my session above.