Just shy of 400W
Join Date: Apr 2006
Location: Saint Louis
Bikes: Cannondale System 6, Klein Palomino
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Lifting heavy to gain size is somewhat of a myth. However, doing sets of 20-30 reps isnt really ideal either. Ideally, you should do about 4 sets of squats. I go light(12reps), heavy(6reps), heavy(4-6reps), light(12reps). This seems to work really well for me.
Also, if you went from 190-150 in the year, you mostly lost fat. Basically, I think what this shows is that you went from overweight, to slightly underweight. But you didnt list your height, so I cant tell. Im gonna guess you are about 5'10" or 5'11". Ideally, you should weigh around 160 at those heights.
Also, to put on size, you need to EAT.. a LOT of food. Up your calories gradually, you cant put on size without eating more calories than you burn. Its a fine balance between putting on muscle weight, and not getting fat though.
Also, even better than squats is leg press. Leg press will put on more size than squats. I would also reccommend not cycling on the days you lift with your legs, and make sure you are getting enough sleep, and eat some protein before bed.
2008 Cannondale System Six
2003 Klein Palomino MTB
60% of the time, it works everytime.