Question

[teeoff73]

Ok,
I'm 5'4 weight 215 not to bad shape... my bench 3 1/2 plates good form but my legs... well lets just say there lacking. I can do 10-11 plates and more on leg press all the way, good form but squat can only do 3 plates aside. Is this normal that I can bench more than I can squat? I probley can do more but really with 3 plates aside I can only do 5-6 good reps? Any suggestions!

[Andre Gregoire]

It's not normal, typically in the big 3 lifts bench will be the weakest, Squat is higher and Deadlift is highest.

Do less Bench and more Squats.

[tiramisu]

I'm trying to imagine 5'4 - 215 combined with "not too bad shape". I keep coming up with something that looks like Lee Priest. I'm guessing you are at least a bit on the chunky side given you are only squatting 315.

How long have you been squatting?

Being closer to the ground is an advantage in squats and deads. Are you doing deads? Deads and Squats help each other.

What is your programming like? For cheap improvements in the squat I'd be posting a video from the side and asking for a form check. The easiest way to increase you 1RM is to fix your technique. After 2 1/2 years of weekly and at the beginning 3x a week squatting I am still fixing basic technique errors.

Check out Rippetoe and Tate's youtube videos on technique on squatting.

[teeoff73]

Chunky..never been called that before.. but I guess you can say I do have a bit of a gut on me? But that's what I need to talk about.
I to believe that closer to the ground should be a advanage but thats not my case. I might add that I stop training my legs for a month as I tour something but before that I was only up to 31/2 plates aside. I will watch the video you suggested as I too believe it's my techque that I'm missing.
Thanks for your suggestions. Oh i'm doing the plumbo offseason diet. I did his pre diet two years ago and I seem to like it.

[tiramisu]

Here's 5' 4" 200 pounds and in shape for comparison sake.

http://www.mostmuscular.com/2004-events/sanfrancom/02-lee-priest-17.jpg


http://i35.photobucket.com/albums/d168/Sorvis_gilneas/leepriest.jpg

[bigtavi8]

Ya that would be something if you were that conditioned. LOL. But lets get back to reality here. I find it hard to believe your squat is lighter than your bench. But biomechanically at your height bench might be a shorter ROM than squating so its just your strong point. But if you want to increase your weight on squats you could try some training techniques like the power rack and shit to push heavier weight. But for me i find slow subtle increases every week in squats and i have eventual got it up there.

Another thing is prioritizing squats say do legs at the start of your week so you can hit them well rested and with full intensity.

[natenator]

Here's 5' 4" 200 pounds and in shape for comparison sake.

http://www.mostmuscular.com/2004-events/sanfrancom/02-lee-priest-17.jpg


http://i35.photobucket.com/albums/d168/Sorvis_gilneas/leepriest.jpg
dude, that's contest shape which he NEVER claimed to be in. He said "not too bad a shape" which likely means 10%-15%bf.

[GYMBRAT]

wurd^

and yes do your legs before doing anything else, make then the priority bro, it'll come

[tiramisu]

If a guy was for example

215 @ 15% = 182.75 pounds of lean mass and 32.25 pounds of fat.
Leaned down to 200 pounds that would be 8% and 17.25 pounds of fat

Lee is probably 4% in the picture so a 215 pound 15% guy would diet down to about 190 for the same level of conditioning a Lee in the picture.

It's really easy to underestimate ones body fat percentages.

... Very off topic from the Original Post but the point is at 215 @ 5' 4" you should either have serious legs or you are a bit chunky. Squats sitting at 3 plates a side says that he doesn't have massive legs/posterior chain and should definitely be working on them, althought if he brought his body weight down to 15% he may very well be a 170 pound 5' 4" guy in which case he's got a great bench and an average squat which still says squat more but with a squat closing in on double his body weight the prescription for improving it is very different from a 215 pounder who is having trouble with 3 plates.

[teeoff73]

Ok... I know who Lee is and no I don't look like him. Check weight today after a month and I'm at 208.. Tiramisu, yes I have a gut and yes holding water like everyone offseason does. Contest weight is correct at about 170 on stage hope this clears everything up. Now back to my question I can get cuts in my legs no problems but size I cannot? Should I train them twice a week? But with squating I feel i'm stronger benching than squating and this may because of my technique? Would it be best say train Monday and just squat, than say Sat. total leg workout? Thanks for all the input with this.

[shredded_Tris]

Ok... I know who Lee is and no I don't look like him. Check weight today after a month and I'm at 208.. Tiramisu, yes I have a gut and yes holding water like everyone offseason does. Contest weight is correct at about 170 on stage hope this clears everything up. Now back to my question I can get cuts in my legs no problems but size I cannot? Should I train them twice a week? But with squating I feel i'm stronger benching than squating and this may because of my technique? Would it be best say train Monday and just squat, than say Sat. total leg workout? Thanks for all the input with this.


I'm sorry I just laughed a bit when you said holding water like everyone does off-season :laugh

No offense to you or anything bro I just think people need to stop blaming body Fat on water retention. Your just one of the very many that have said this

Your a strong dude though, don't get discouraged 3 plates isn't anything to shake your head at. just keep lifting heavy to failure and get lots of rest they will come up eventually

[gregdoucette]

My first powerlifting meet I did 341.7 bench 275 squat and 355 deadlift. I had been training for 12 years at that point. so I can easily see how ur bench can be ahead of ur squat. Oh and my last meet my bench and squat were the exact same. If u squat more often and go deep it will eventually catch up, but looking at myself as an example its not always a guarentee that ur squat will be above ur bench especially if ur bench is really good.

[gregdoucette]

Also not everyone is watery (fat) off season either. Im close to 3 inches taller then u and weigh less but compete over 180 onstage. I recomend u get ur weight down just a bit so that it will be easier to get into contest shape and ull look and feel better if u hold 200 lbs in ur offseason. Just my 3 cents.

[Andre Gregoire]

Really it depends on your bio mechanics, people assume that short people will be strong on Squats and it's not always the case depending on the length of your levers.

I am short (5'6") and I have a short torso, long legs and long arms like you would typically see in a tall bodybuilder.

For me Deadlift is my great lift and Squat is my shitty lift. With long legs and a short torso I tend to bend forward a lot when I Squat so I need to place the bar high on my traps and keep my feet pretty wide.

My training partner is my height and has a long torso, short legs. He keeps the bar lower on his back and places his feet about shoulder width. He's stronger than me on Squats but my legs are much bigger and I am stronger on other leg exercises.

Long legs aren't ideal for Squatting so if that's what you have don't get caught up on numbers just work to make the legs bigger unless you are also a powerlifter.

I know that given my screwy biomechanics low rep Squats give me little quads development, if I go heavy I tend to lean forward and work the glutes, hips, lowerback more then Quads.

When I do 20 rep breathing Squats the weights are pretty low, my form is impeccable and my Quads get tons of stimulation.

Although Squat is a great movement don't be affraid do do some Leg Press as it might help your leg development. I really like the vertical leg press you get more tension then a sled.

[Andre Gregoire]

No offense to you or anything bro I just think people need to stop blaming body Fat on water retention. Your just one of the very many that have said this

I think it's funny when people show up at a show fat and blame water retention and I agree it happens too often.

However, water retention is real and when I have a cheat day my weight goes up 6-8lbs then after a few days of eating clean again it goes back to normal.

So in all fairness water retention does exist and does make you look fatter it's just not an excuse that should be used on contest day when you are clearly 2-3% bodyfat away from contest ready.

[teeoff73]

First again, thanks to all of you for taken interest in this for me as I been working real hard in bring up my legs. OK,ok holding water... chunkey, fat what ever.LOL!
Greg I did a show with you in 06 I won my class as a wealter and you said to me backstage my legs are the only thing that are holding me back but you said my cuts in them you wish you could get and to me I wish I had your leg size. I'm in my 30's plan on doing another show but I really want to bring up my legs to match upper body, so squating is my plan on doing this. I just found it weird that I could bench more than squat that why I ask this question to see if someone else was like this.
Thanks