posted Sun, 02/17/2013 - 18:20
10397
+ 1 Wanting to up my squat
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I have been googling and reading about different workouts to help up my squat and was wondering if any of the powerlifters here had any good workout or tips. I would like to break 500 soon (full rep not that 30% bullshit I see at the gym everyday) right now I can do 405 all the way down but want that number to keep coming up and its time to change it up.
Same with bench any good bench work outs that work for you guys let me know. Just cuious what you guys use and like and what works for you.
Thanks bros
"And may all your squats this year be heavy and deep."
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Everyone is giving you workout routines! Bro the key is to lifting big is eating big! Eat more! Also I learned to lift heavy and then drop down and do a weight that you can do 15-20 reps for a couple of sets. Eventually you hit a plataue and it's like building blocks! To get past that point you keep lifting and squating till you can't do nomore! It's not just about lifting heavy all the time! I'm 200 pounds and I'm close to squating the same thing and my flat bench is close to 405.
Start at 80% of your 1 rep max. Squat twice a week. First day will be heavy, and warm up to three working sets of 6 reps. Second weekly squat day will be pause squats(1-2 sec pause) all the way down in the hole, and watm up to 6 working sets of4 reps. Pause squats start at 70% of your one rep max. Every week increase the weight by 5-10lbs. Also use some other assistance work like front squats etc on your squat days. If your on cycle go with 10lb increase a week, but off stick with 5lb increase. Slow linear progression will most definitely work. This can used to increase deadlift(pause on deadlifts will be when you get the bar a few inches off the floor) and bench press(pause on your chest while still maintaining bar tension, don't just let it sit on your chest.) the strength game is a whole different beast.
5/3/1
DeathstrokeYeah 5/3/1 has been working for me sometime i pyramid it like 5/3/1/1/3/5
270strengthLov wendler been on that shit
My squat is my weakest lift, I too am trying to improve it. I found I can do incredibly high weights at 3/4 ROM, but the last 1/4 (to parallel) ruins me. I have a very strong stiff-leg deadlift, and just a high deadlift in general. Typically I take a standard power squat stance. Feet a little out from shoulder width, angled outward to track best with knees. Bending more at the hips in a good-morning fashion to take stress off knees. Bar as low on back as I can get it (mid traps, top of posterior delts). I'm also 'lanky' with long legs/arms, 6'3.
My question: if your deadlift is high and your squat isn't, what muscle group is to blame? Is it just form?
Squat more, speed squats, good mornings. Most important would be to squat more often and more volume.
I agree with you brother!
aynazppr75Deadlifts helped me a lot with my lower back, otherwise there's no secret the key to improve your squat is to squat ... low reps, long reps, half squat, full squat, ...
QtripsAgreed. I used to hate being told this when I was younger, but as my lifting experience improves I realize it's true. Stick to the basics, there is no secret.
"If you want to squat big, you have to good morning big." Louie Simmons said it best, and if you don't know who that is, you don't know power lifting. But thats not the only solution, have someone video your squat. Watch it over and over and see what fails first. Is it your lower back? Maybe. Thats why L Simmons is forever quoted promoting good Mornings. But, It could be form, speed out of the hole, improper bar placement etc....As a base I train my clients with 5X5 alternating to 5/3/1 every other week for Squats, Deads, and Bench. But, to truly get any max bigger, you must look at the sticking point and use every technique at your disposal to overcome it!
safetyfirst21"(full rep not that 30% bullshit I see at the gym everyday)" I fucking hate this. Guys say, "man I can't believe I can out squat you." Really? 120-125degree angle isn't a squat. A 90degree angle isn't acceptable to me either, but I respect these guys at least.
safetyfirst21I do plyo box squats. I end up around 10-12inches or so off the ground before I go back up. Trick a lower rep, higher percentage. I've been doing 80% of my 1rm. Higher percentages stimulate the Central Nervous System more. A fast firing CNS will increase max strength effort.
As deep as deep is enough
All the way to the bottom JuicyJuicy. I did do 500 today idont go all the way down however my hamstings are pretty much as if im sitting in a chair. I did it 5 times. What I recommend is lower reps, say 10 sets of 4 pyramid style. Start with the bar for warmup do it 2 sets 10 times. Add a 25 on each side do it 5 times. Remove 25 add a 45 on each side 5 times rest, add 25 on each side 5 times, now do 225 4 timesfor3sets, now do 275 4 times, 315 4 times, 405 4 times 500 4 times.
BigBmajAre you taking any supplements? I noticed that anavar made my squat jump up by like 100 lbs. I was squatting twice a week, Mon and Fri. I did some heavy static contraction sets just to get a feel for some of those heavy ass weights at first. Its amazing how psychological that stuff is. Just feeling that weight and knowing it was manageable made lifting it eventually very possible.
I also had to completely fail on a few squats to realize it was ok, I think things really improved when I learned it was ok to fail.
Also take a look at Smolov Squat program, I've seen some big jumps by people running that program.
Good luck.
OMG if Anavar made your squat improve 100 lbs I cant wait until mine gets here which was ordered like 4 days ago via eroids source. This will be my 1st time trying Anavar. I can squat 600 so im thinking that once im on like day 14 with Anavar I might push 700 pounds, Danger, danger...I think others are wondering if Im juicing because my legs are really strong. Im 6'3 213lbs. Im excited about your gains, good effort out there with your legs...Doyou think squatting 700 is strong?
Did the anavar get ya to 700?... never ran it yet...
270strengthOk bro first off you need a good pair of lifting shoes reebok makes some great Olympic lifting shoes, and second you need to follow a program , big lifts is a great app you can get,, it works of your 1rep max and its monthly cycles it has broken many PRs for me, make sure form is proper no sissy squats drop all the way down and up if your strong enough, the 20 rep squats unbroken is a great idea I do it every Saturday bro , I train a lot doing Olympic lifting and we squat our asssss of weekly and all those things have helped me gratefully , Send me a FR and I can give u some bad azzzz programs to follow
I see guys squatting without shoes
For me the most important thing is to start with an obtainable goal and stick with your program no matter what. No matter what you have on that bar on any particular day walk up to the bar confident and fucking juiced and pull the trigger. Getting big weight for me is always a state of mind. If you are focused and confident all things are possible. Eat your fucking ass off and train heavy. If your form is right and you get enough rest your weights will increase in no time.
I do barefoot. There are not many power lifters...(real power lifters).. Where I am right now. I will read those websites and look into all of it. But thank you again
LaTTTimer99PS - are you squatting barefoot or have you ever tried? What are you squatting in? Whatever shoes they are, if any, are hopefully not with an elevated heel or any type of bullshit "air" cushion. I only squat in Chucks or barefoot.
LaTTTimer99Stay on these sites bro - if you're looking to get strong, follow these guys. Like JackedHippy said, Efferding (the world's strongest bodybuilder) trains with Team Super Training and they along with Louie & Westside Barbell will get you there if you truly study and apply their teachings.
http://supertraining.tv/
http://www.westside-barbell.com/articles
Have you tried box squats / bench squats? Do you wrap your knees? Are you training with bands? Do you train with anyone who is a true powerlifter or if not can you?
Bench / box squatting is a great way to get used to being under heavy weights that are new to you. It's like doing negatives on bench with a weight that's heavier than you would rep - you master the negative portion of the movement nice and slow, and fairly quickly you get used to holding that much weight. Alot of this shit once you reach a certain point is just a head-game - know you can do it, and you will.
1 trick I have used multiple times to break PR's and plateaus is the 20-rep squat. It's very important your form and technique are on point and you have a very good spotter - to give you my example, 2 years ago I was stuck at 675 for 3 reps, and couldn't break out. It had been a few years since I had used the 20-rep to shock the shit out of my legs and get some new growth & strength gains, and PS you will find that if you are doing the 20-rep correctly, you will experience strength increases in ALL your major lifts. I started back at 405 for 20 the first week, then 455 next week and failed at 18 reps. Week 3 I nailed 465 for 20 (keep in mind it's critical on these 20-rep days you are in and out of the gym - no extra bullshit - you fuck yourself up and crush your set and go eat). Week 4 I went back to my normal routine (6-8 sets) and hit 765 for a double. I've used 20-rep days time and again over the years to shock new growth and strength, and for me anyways they work like a charm.
Anyhow, instead of doing 6-8 sets of heavy squats, on your 20-rep day, spend a good 15 minutes warming your legs up low intensity on a recumbant bike, followed by some good stretching and deep breathing, and a few very light sets of leg extensions.
Go to your squat rack, and do 2 sets of 135 for 15-25 (unless this will tax you too much, then lower the weight). Then get yourself jacked and focused big time - put the weight on the bar that you would normally only do 10-12 times, and do 20 reps with that weight. 1 all out balls out set - if you're doing it right, by rep # 15 you should feel like quitting and puking. That's good - take all the time you need between those last 5 reps - for me breathing technique is key, so instead of prolonging the pain, I don't wait longer than 3 deep breaths between reps after 15.
I know I've done my 20-rep day correctly when I collapse after racking the weight - seeing stars is good too. I'll usually lie on the ground for a good 2-3 minutes.
It's very important your shit is on point bro when you do these - use the right wraps, spotters, and breathing techniques and above all do NOT fuck up your form when it gets hard.
It really helps if you've got good training partners on your heavy days; ideally guys that are true powerlifters, and that are stronger than you. They will push you, teach you, and motivate you, and spot you right.
It's just like anything else in life - you are either your own worst enemy or your best friend - visualize success, picture yourself driving the weight, and master your sets - own that shit. Get some good music, master your breathing, and warm up properly.
Do your thing bud keep us posted - crush it!
Damn now that is good advice! Thank you for your input. +1 to you for the help
safetyfirst21Do box squats, they really help you force the weight onto the glutes, hams, and core.
1jakd_hipyDo you squat sumo or conventional?
Conventional I every once and a while throw a few sumo sets in but my heavies and best at conventional.
1jakd_hipyI would suggest switching to a sumo stance, this will engage more glutes/hamstrings/hips.
Start the sumo at 50-80% in a 5x5 to get comfortable with it
Train hamstring intensely through GHR'S, RDL's, hamstring curls, etc...
Also start working with heavy weight in a sumo deadlift this will really build up your hip strength
The reason your hitting your biggest numbers conventional is most likely that you're quad dominant, so keep quad work to a minimum/maintenance regimen.
YouTube " Matt Wenning's so you think you can squat" dial in form and you'll be amazed at how quickly you'll put 50lbs on your squat
I agree, but I find that sumo squat is more of a specialization used better with the squat suit. You can squat conventional or olympic, and not be quad dominant (i.e. keeping those shins more vertical). I don't by any means claim to know everything about powerlifting, but I do know that those who favor olympic or conventional tend to squat more unassisted, but with a squat suit, sumo stance is by far the most favorable.
Sumo deadlift you don't have to lift nearly as high off the ground to lock-out which is why I think people get more weight.
Not trying to be a dick. But most top deadlifts were pulled with conventional stances. Surprised the hell out of me when I found that out tho.
1jakd_hipyEfferding attributes his huge squat to mark bell switching him to sumo, Efferding is one of the strongest raw lifters in the world. Most of the top raw lifters squat sumo. You're able to achieve more stretch reflex and engage the hips more with a wider stance. Hips are damn near taken out of the equation in a conventional stance. I've had quite a few people approach with this same question and all of them improved their squat (some by HUGE numbers) once switching
Hmm I though efferding was conventional. Olympic is straight knees shoulder width, conventional is around shoulder width with knees out, and sumo is super wide like laura phelps.
1jakd_hipyThere's no such thing as an olympic squat, I can't stand when people call it that. Conventional is shoulder width, usally with toes forward. Sumo is anything wider typically with toes at an angle. Now there are varying degrees of sumo such as Laura, at that width leverage isn't in your favor raw. Sumo also allows you to keep joint alignment from the ankle through the knee much better
Do you just call it ass to ground squat? It's what I mean by olympic squat. Like the motion during a clean and jerk. Full squat as opposed to a powerlifting style squat which just breaks parallel. I guess I squat slightly sumo then nearly ass to ground.
If your looking to up your squat the best way is the westside way. Box squats, max effort work and speed squats I have personally seen people go from 400-500 in months.
Smolov Squats. If you are looking purely to increase squat this program will do it. At 405 you could realistically add 50lbs possibly up to 70lbs to your squat in 13 weeks. Depending on your bodyweight of course.
A less intense but equally good squat routine is Bill Starr 5x5 intermediate. You should add about 30lbs-40lbs in 12 weeks, but you can continue this program for a year or more. Get some micro or fractional weights. Even if you can go up 1lb a week its better than advanced programming.
Hopefully you can still keep trucking on linear progress week to week. You might have to go to advanced programming when you get close to 500lbs. It gets really slow the closer you get to advanced programming. Advanced programming you increase weight month to month, and elite 3-6months increases in weight.
Hit it on the dot. Smolov is great but intense as you squat so much with all the volume. I love the 5x5 it's what made me begin to enjoy lifting. You can run the 5x5 for awhile man, awesome strength gains and a good routine to run when you want to focus solely on improving your compound lifts.
I just googled the smolov squats it sounds good. I think Im going to try that out!
Those Russians know their sh!t.