Anabolic Member
ive got decent strength in most exercises but when it comes to squats im horrible, i struggle with 185. i can just about shoulder press as much as i can squat. i try working with machines for legs to help bring it up but that doesnt seem to help at all...anybody been here or and have some advice to help me out??
Banned
If you dont dont already do this, make sure you go ALL THE WAY DOWN when you squat. If you go down as far as you can possible go, I think you will see some good gains. I see a lot of people half-ass squats, not even going to parallel and they are always stuck at the same weight. Do some barbell lunges as well. They really helped my glutes strengthen up and that really helped me at the bottom of my squat. JMOOriginally Posted by TheDfromGC
AR Jester
Here, Phreezer is by far one of the best knowlegeable bros concerning squats on the board. He posted this and imho I think he knows what he's talking about.
http://forums.steroid.com/showthread.php?t=89176
Just in case I screwed this up look up his name in the memebers list and read all his posts on squats.........he's good stuff on deads and others as well.
Retired Vet
Here Juggy...
http://forums.steroid.com/search.php?searchid=1117431
AR Jester
Spot on SC! There you go GfromDC SC just took care of you. If Phreezer's advice can't help you then something's really wrong.
Retired Vet
Spot on SC! There you go GfromDC SC just took care of you. If Phreezer's advice can't help you then something's really wrong.@ "Spot on"
AR Jester
I'm trying to sound more European....sort of James Bondish. hahahaha Hope the bros across the water don't mind, don't want to get Barney.
Anabolic Member
looks like some good info, ill definitely incorporate that into next leg workout....
Respected Member
My ears were burning....
Your total for squats will not go up over night. However, the overall amount of weight that you can do will go up extremely fast as long as you don't cheat and put real time and consistency.
The biggest problem with guys who stop growing and for guys who have low numbers or very poor leg development (Those Disco Bodybuilder Types) stems from the fact that squats are hard to do. The take more energy, they take more concentration, and it’s hard to cheat on them because when you cheat on squats you’re only cheating yourself down the road.
So often people are full of excuses as to why they don’t squat. I’ve heard everything from a bad back to bad knees. The truth is these guys don’t have bad backs or bad knees. They just have ****ty form, or poor hip flexor strength, which causes their knees to turn in when the drive the weight up. The back usually stems from guys who try to do too much weight or they try to move the weight up with their backs instead of with their legs. It’s very important to learn and execute proper form. Once you do this, you’ll actually start to enjoy and look forward to squats, because when your form is correct, and you consistently train, your numbers will explode up. Someday you’ll brag about doing a 600lb squat first, and you won’t even mention how much you can shoulder press.
Here is a basic Periodized Squat Program, I’ve suggested this program more than once because it works well.
Week One: Squat 50% 1rm, three sets, 10 reps.
Week Two: Squat 55% 1rm, three sets, 10 reps.
Week Three: Squat 60% 1rm, three sets, 8 reps.
Week Four: Squat 65% 1 rm, three sets, 8 reps.
Week Five: Squat 70% 1 rm, three sets, 8 reps.
Week Six: Squat 75% 1 rm, three sets, 5 reps.
Week Seven: Squat 80% 1rm, three sets, 5 reps.
Week Eight: Squat 85% 1rm, three sets, 3 reps.
Week Nine: Squat 90% 1rm, three sets, 3 reps.
Week Ten: Squat 95% 1 rm, three sets, 2 reps.
Week Eleven: Squat 100% 1rm, three sets, 1 rep.
Week Twelve: Squat 105% of previous 1 repetition maximum for one repetition.
Basic Conjugate Training Program:
Each workout is performed once a week for a three week microcycle.
Day One: Maximal Acceleration:
Box squat: 10 sets, 2 reps, 50% 1rm.
Box squat: 2 sets, 2 reps, 60% 1rm.
Arched Back Good Mornings: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 8 reps.
Russian Twist: 3 sets, 10 reps.
Seated Calf Raise: 3 sets, 15 reps.
Day Two: Maximal Effort, performed 72 hours later:
Front Squat from low box: 1rm.
Glute-Ham Raise: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 10 reps.
Weighted Sit Ups: 3 sets, 8 reps.
Calf Raise: 3 sets: 10 reps.
Repeat for three weeks (total) and then switch to:
Day One:
Box Squat: 10 sets, 2 reps, 55% 1rm.
Box Squat: 2 sets, 2 reps, 65% of 1rm.
Pull Throughs: 3 sets, 12 reps.
Reverse Hyper Extensions: 3 sets, 6 reps.
Hanging Leg Raise: 4 sets, 12 reps.
Donkey Calf Raise: 3 sets, 8 reps.
Day Two:
Sumo Deadlift with plates 6” off floor (lower by 2” each week for the next two weeks): 1rm
Split Squat: 3 sets, 5 reps.
Reverse Hyper Extensions: 3 sets, 10 reps.
Weighted Side Bend: 3 sets, 10 reps.
Calf Press: 3 sets, 10 reps.
After three weeks, again rotate exercises.
Appendix C: Partial List of Maximal Effort Exercises
Squatting Exercises:
Low Box Squat
High Box Squat
(either lift may be performed with one of the following:
Buffalo Bar
Manta Ray
Cambered Squat Bar)
Saftey Squat Bar)
Chains or bands may be added.
Low Box Front Squat (modified as above)
Good Morning Squat
Overhead Squat(may be performed off a box, with a variety of stances.
Zercher Squat
Pulling Exercises:
Conventional Deadlift
Sumo Deadlift
(either lift may be performed from a variety of pin heights in the power rack)
Deadlift from platform
Zercher Deadlift
Trap Bar Deadlift
Clean Pulls
Snatch Pulls
Snatch Grip Deadlift (may be done from various heights)
Good Mornings:
Arched Back
Round Back (Only for advanced lifters. If you are not sure, you are not advanced.)
Seated
Good mornings on floor with legs outstretched
(all may be modified as per the squat)
Good mornings can also be performed to various pin heights in the power rack.
Appendix D: Partial List of Assistance Exercises
Exercises for the lower back and hamstrings:
Good Mornings(see Appendix C)
Glute Ham Raise
High Repetition Deadlifts (done with glutes pushed to the rear, only lowered to just below knee level)
Reverse Hyper Extensions
Pull Throughs
Exercises for the hamstrings:
Manual Hamstring Curl
Leg Curls (this is the least effective of the entire list)
Exercises for the Hip Flexors:
Kneeling Squats
Ultra-Wide Sumo Deadlifts
Overhead Squats done to a low box with a sumo stance
Spread Eagle Sit Ups
Heavy Step Ups
Exercises for the Abdominals:
Weighted Sit Ups
Medicine Ball Throws on decline board
Standing Ab Pulldowns
Ab Bench
Hanging Leg Raise
Exercises for the Obliques:
Russian Twist
Weighted Side Bends
Atlas Twist
Weighted Sit Ups on decline board with twist
Exercises for the Quads:
Belt Squats
Split Squats
Front Squats
AR Jester
Great post Phreezer.....I think I'll try this workout....time for something new anyway.
Senior Member
This looks great, but I would strongly recommend a reduced volume or unloading week every 4-6 weeks. It is crucial!! Just back off 10% or so every 5th week for recovery purposes.My ears were burning....
Here is a basic Periodized Squat Program, I’ve suggested this program more than once because it works well.
Week One: Squat 50% 1rm, three sets, 10 reps.
Week Two: Squat 55% 1rm, three sets, 10 reps.
Week Three: Squat 60% 1rm, three sets, 8 reps.
Week Four: Squat 65% 1 rm, three sets, 8 reps.
Week Five: Squat 70% 1 rm, three sets, 8 reps.
Week Six: Squat 75% 1 rm, three sets, 5 reps.
Week Seven: Squat 80% 1rm, three sets, 5 reps.
Week Eight: Squat 85% 1rm, three sets, 3 reps.
Week Nine: Squat 90% 1rm, three sets, 3 reps.
Week Ten: Squat 95% 1 rm, three sets, 2 reps.
Week Eleven: Squat 100% 1rm, three sets, 1 rep.
Week Twelve: Squat 105% of previous 1 repetition maximum for one repetition.
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