Yet another need help squatting thread..

[MMASTAR]

So ive been squatting the same weight for way to long. I use a lower back squat, and go below paralell, i always use good form before heavy weights, my weight just never seems to go up. Same weight same sets same reps. My front squat is going up, im at like 85% of what i can back squat. Any good ideas or excersizes that compliment the back squat well?? Should i be squatting more than once a week?? HELP!! Thanks guys.

[L3]

i used this to get past my sticking point of 3 plates:

- bike for 5-7 mins to get knees ready
1st set - 1 plate for 10 reps
2nd set - 1 plate for 10 reps
3rd set - 3 plates for 6-8 reps
4th set - 3 plates for 6-8 reps
5th set - 2 plates for 20+ reps

alternately, you can try doing the leg press for a while and forget baout the squat, when you come back theoretically it should be improved :)

[MikeyFXD35]

alternately, you can try doing the leg press for a while and forget baout the squat, when you come back theoretically it should be improved :)

I find if I stay away from squats I loss my strength gains. My leg press goes up but I think I loss core strength which I need for squats.

[Praetorian]

i used this to get past my sticking point of 3 plates:

- bike for 5-7 mins to get knees ready
1st set - 1 plate for 10 reps
2nd set - 1 plate for 10 reps
3rd set - 3 plates for 6-8 reps
4th set - 3 plates for 6-8 reps
5th set - 2 plates for 20+ reps

alternately, you can try doing the leg press for a while and forget baout the squat, when you come back theoretically it should be improved :)

Not trying to hate on anyone here but the above is not a good idea. Jumping from 135lbs to 315lbs is not smart and will eventually lead to severe injury and will not improve your squat.

What I would suggest is learn how to box squat correctly and alternate regular back squats with box squats every other leg day. The box squat will develop your glute and ham strength which has a huge carryover to the backsquat. As well you will recover much faster and always be fresher for leg day. On regular squat day if your max is 405lbs for say 6 reps....warm up first....2-3 sets of light leg extensions.with high reps 20 and a few sets of the same with leg curls. The first warm up set 135 for 10, 2nd wu-set 225 for 8, 3rd wu set 315 for 5, 4th warm up set 365 for 2...now your first working set 405 for as may as possible, drop to 365 for as many as possible, drop to 315 for as many as possible...done....next week 5 sets of 5 box squats with 70% of your back squat weight.
P

[tiramisu]

You didn't mention how much you are squatting and what your body weight is.
I found a simple linear 3x a week starting strength program worked extremely well and consistently till I hit about 1.5 times my body weight (320 @ 220) at which point I was stalling , overtraining and injurying easily. I've switched to a bill starr type 5x5 on a 1 work out per week linear weight increases (10 pounds a week) and my strength is improving again. I've seen quite a few recommendations for Texas Method for advanced novice/intermediate lifters but I'm finding a 5x5 once a week workout adequate and productive right now while I'm doing pct. I'm hoping see 4 plates on my squat by spring. I'd love to see 2x bodyweight but by next fall but will be happy with a little bump over 4 plates.

Note I always warm up my squats as follows:
2x5 empty bar
1x5 40%
1x3 60%
1x2 80%

then working sets.

I think in this case Praetorian is:

1) A strong bugger
2) First and foremost a bodybuilder - I'm pretty sure his max reps followed by descending set will build bigger legs but they may not build stronger legs as efficiently as a more power lifting/sport oriented texas method or bill starr style workout. (depends what you are shooting for.
3) Is an advanced lifter (2x body weight) and is focused on small improvements - while us novices/intermediates can still go after linear or close to linear improvements in strength for a while yet.

[spankmonkey]

Some good advice from others so I will not add my opinion about what program is best. The formula is simple; muscles respond to overload with time to repair and nutrition to facilitate the repair. Look at these three factors and make sure you are addressing them all equally. Sometimes we get so focused on the weight we forget about the other two components.

[O-Train]

So ive been squatting the same weight for way to long. I use a lower back squat, and go below paralell, i always use good form before heavy weights, my weight just never seems to go up. Same weight same sets same reps. My front squat is going up, im at like 85% of what i can back squat. Any good ideas or excersizes that compliment the back squat well?? Should i be squatting more than once a week?? HELP!! Thanks guys.

I agree on the box squats. That and glute-ham raises, stiff leg deadlifts and good mornings. You need to build up the glutes and hams, that's probably why you can front squat almost as much as your back squat.

[tex]

^^ what this guys and Prae said. I love box squats, reverse hypers and glute/ham raises......in fact I havent done a regular squat in 2 months!! I am set to do a regular squat on monday and i should have increased it by over 100lbs cuz my box squat has just blown the **** up in the past 8 weeks........box squats ftw! side note....will be getting my metal pro squatter back from the tailor in 2 weeks so squat days are gonna get nasty!!!!

[tiramisu]

reverse hyper and glute ham raises.... big sigh. I've thought about buying a GHD occasionally but the price of a reverse hyper is just obscene. I may have to go hang out with some power lifters for a season and learn how to get my weights up. I'm pretty sure it would be a lot easier to put on muscle if I could move 500 on the squat.

[tex]

i dont have either of those machines but you can improvise it pretty easily.....for the revese hyper i gotta hold a db between my feet while doin it....feels wicked... adds xtra stress to the ole thighs havin to hold that db without launching it across the damn gym!!

[Diesel_250]

Not trying to hate on anyone here but the above is not a good idea. Jumping from 135lbs to 315lbs is not smart and will eventually lead to severe injury and will not improve your squat.

What I would suggest is learn how to box squat correctly and alternate regular back squats with box squats every other leg day. The box squat will develop your glute and ham strength which has a huge carryover to the backsquat. As well you will recover much faster and always be fresher for leg day. On regular squat day if your max is 405lbs for say 6 reps....warm up first....2-3 sets of light leg extensions.with high reps 20 and a few sets of the same with leg curls. The first warm up set 135 for 10, 2nd wu-set 225 for 8, 3rd wu set 315 for 5, 4th warm up set 365 for 2...now your first working set 405 for as may as possible, drop to 365 for as many as possible, drop to 315 for as many as possible...done....next week 5 sets of 5 box squats with 70% of your back squat weight.
P


very solid advice. you may also want to check out elitefts.com or westside barbell. they have lots of good information and training guides.

good luck

[Praetorian]

You didn't mention how much you are squatting and what your body weight is.
I found a simple linear 3x a week starting strength program worked extremely well and consistently till I hit about 1.5 times my body weight (320 @ 220) at which point I was stalling , overtraining and injurying easily. I've switched to a bill starr type 5x5 on a 1 work out per week linear weight increases (10 pounds a week) and my strength is improving again. I've seen quite a few recommendations for Texas Method for advanced novice/intermediate lifters but I'm finding a 5x5 once a week workout adequate and productive right now while I'm doing pct. I'm hoping see 4 plates on my squat by spring. I'd love to see 2x bodyweight but by next fall but will be happy with a little bump over 4 plates.

Note I always warm up my squats as follows:
2x5 empty bar
1x5 40%
1x3 60%
1x2 80%

then working sets.

I think in this case Praetorian is:

1) A strong bugger
2) First and foremost a bodybuilder - I'm pretty sure his max reps followed by descending set will build bigger legs but they may not build stronger legs as efficiently as a more power lifting/sport oriented texas method or bill starr style workout. (depends what you are shooting for.
3) Is an advanced lifter (2x body weight) and is focused on small improvements - while us novices/intermediates can still go after linear or close to linear improvements in strength for a while yet.

True at the moment my concentration is BB...however I started out as a PL. If PL is your main goal then the rep/set scheme will change ..ie box squats 6-8 sets of 3. As well you will alternate max days with acceleration days (55% weight max days) and only regular squat during or just prior to meets...the rest will be other forms. When PL my best squat was 748lb approx in the gym raw at 270-275.
P

[MMASTAR]

thanks all.. lots of good ideas.

[tiramisu]

748. Numbers like these confuse me. I'm pretty sure I would smply break like a twig.