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Many people also recommend DB Goblet Squats as a good weighted start for squatting. I would too. They are easy to do and have an anterior loading. Plus you can get to really light weights to start with. If you are having problems with you spine, depth and posture, use a box to squat on. Go only as low as your form stays good.

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Prove the impossible!

i'm used to the main movement of squats cause i often had to do them with two medicine balls at soccer training, but i'm not used to train with a barbell.

i know the goblet squat, it looks like an easy movement. i will try it in a few week (when ankle is completely recovered). what about this one? http://exrx.net/WeightExercises/Quadric ... Squat.html

and do you only recommend barbell training or can i also benchpress with dumbbells? i like them more cause you cant get in trouble with them if you are going bananas on the weight and losing power ^^

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"his hands can't hit what his eyes can't see" - muhammad ali

DB Squats are good as well. If you keep the DB's like that, it's very similar to the form of a BB front squat. A good progression too.

DB Bench Press is a good choise. Nothing really wrong with it. They allow a more shoulder frienfly form, with a more tucked in movement pattern (More of a neutral grip, not fully pronated).

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Prove the impossible!

you will naturally incorporate more Barbell work because it will be the simplist way to add the resistance you will eventualy crave

it's a long way to the 50kg dbs :)

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"his hands can't hit what his eyes can't see" - muhammad ali

ok, then i will keep the exercises i'm already doing with dbs. thx!

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"his hands can't hit what his eyes can't see" - muhammad ali

i did my first session with 3x5 and it was very hard. it challenged me more than 2x10. i will keep on trying 3x5!

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"his hands can't hit what his eyes can't see" - muhammad ali

Goblet Squats are a good learning tool, but you'll quickly outgrow them as you get stronger.

With Dumbbell Front Squats you'll likely have a similar problem, since you'll soon be able to squat more weight than you can comfortably support.

You'll get a lot more mileage out of dumbbells with upper-body lifts like Dumbbell Bench Presses, but even then you may eventually reach a point where they heaviest dumbbells you have are too light.

what if i suffer hard muscle soreness after the games on sunday and i skip the leg training on monday then. how much sets squats do you recommend on wed/thu then to compensate the skipped leg training?

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"his hands can't hit what his eyes can't see" - muhammad ali

I wouldn't be too quick to give them up on Monday.
young guys have amazing adaptive abilities

and you can't just make up for it on Thursday

massive muscle soreness shouldn't be the norm after the games. so just 3 sets on wed/thu in case of not working the legs on monday?

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"his hands can't hit what his eyes can't see" - muhammad ali

Why wouldn't you work the legs on Monday? Are you often that sore 2 days after a game?

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Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

games are on sunday. sometimes soccer is killing the legs . soreness usually ends after 24h or so. but maybe i could make a slow run before working out on mondays. that often helps me against soreness.

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"his hands can't hit what his eyes can't see" - muhammad ali

If I'm sore, I usually go in and warmup. That will either make it so I can squat, or confirm I shouldn't.

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Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
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Thanks TimD

do you recommend doing this exercise with dbs? http://www.exrx.net/WeightExercises/Bac ... erRow.html

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"his hands can't hit what his eyes can't see" - muhammad ali