Plan for progression and grow into the weight on the bar.
To stay cut eat beans and whole grains. Avoid white flour and candy and juices as these are the culprits that make you soft in the belly and head.
Go for 8-12 reps if you want to go for the muscle build.
After 3-4 months do 20 rep breathing squats like your life depended on it. Actually start light and work into the weight. This will kick your butt into the floor real easy. Work into the high reps squats.
An old school guy named Peary Rader was 120 pounds with elbows bigger than his biceps and knees bigger than his thighs. He did those 20 reppers and grew like a weed and put 100 pounds on 2 years and won several weightlifting competitions.
He was the one who founded the Iron Man mag.
Last edited by jasonjduke; 01-14-2012 at 10:53 PM.