Squat / deadlift

**DSM4Life** · 05-03-2009, 09:04 AM

I have plateaued . Not sure if its the fact that i am cutting down a bit, taking in less calories/cabrs and such but i am stuck.

Should i replace these movements for a few weeks. Or maybe using lighter weight and up the reps ?

I just want some opinions.

**xlxBigSexyxlx** · 05-03-2009, 09:06 AM

whats your current split? And set/rep scheme?

**spickidy** · 05-03-2009, 09:09 AM

You should always switch up exercises. Just perform a different type of squat or deadlift by switching your stance or maybe switch up your rep scheme for a couple of weeks.

**AdamGH** · 05-03-2009, 09:18 AM

Originally Posted by DSM4Life

I have plateaued . Not sure if its the fact that i am cutting down a bit, taking in less calories/cabrs and such but i am stuck.

Should i replace these movements for a few weeks. Or maybe using lighter weight and up the reps ?

I just want some opinions.

never go light imo. You know this already. your body adjusts to the strain you put on it. i would change up the exercises though for a few weeks. if anything, it could break monotony you might be feeling.

**DSM4Life** · 05-03-2009, 09:23 AM

I change up movements but keep these as a staple in my routine.
Last weekend instead of squats i did

Leg press mach
BB Lunges
Straight leg deads
ham mach ext
quad mach ext

My squats were at a 6-10 rep range. (always aiming for 10)
My dead progress has stopped. I noticed yesterday that my back started to round out way to fast so i stopped after second set.

**AdamGH** · 05-03-2009, 09:24 AM

my legs been growing crazy doing just regular squats, dumbbell lunges and leg extensions...

**Phate** · 05-03-2009, 10:00 AM

try going for 12-15 on your sets, i notice my legs grow best in that range, remember that you have ALOT of muscle fibers to stimulate in your legs so the extra reps are beneficial in this regard

**topnotch** · 05-03-2009, 10:23 AM

me personally, i'm very fast twitch dominant and get my best gains in the 3-5 rep range....maybe try some 5x5 or somethign like that for awhile...that's a good change if your used to doing higher reps see how that goes

**eatrainrest** · 05-03-2009, 10:27 AM

Originally Posted by DSM4Life

I change up movements but keep these as a staple in my routine.
Last weekend instead of squats i did
you really shouldnt have staple exercises but after running a routine for about 8-12 weeks (or when results taper down and your body adapted, you have to switch up different movements to hit different muscle fibers
Leg press mach
BB Lunges
Straight leg deads
ham mach ext
quad mach ext

My squats were at a 6-10 rep range. (always aiming for 10)
My dead progress has stopped.
also here, you have to switch up the rep range to hit different muscle fibers. why dont you try working at the 6 max rep range for the first couple sets when your using compounhd movements liek squat, leg press, and saving the last set or 2 of each exercise to hite some red fast twitch fibers by doing liek 12 reps to your max. also, how many sets are you doing per body part? this can be a big factor and signs of plateuing can be signs of overtraining. post up how many you do now and i can further evaluate it

I noticed yesterday that my back started to round out way to fast so i stopped after second set.

comments in bold

**roserose** · 05-03-2009, 11:58 AM

Yes change something.

**topnotch** · 05-03-2009, 12:07 PM

i dont necessarily believe you have to change those key exercises, other than do different forms of them, and different rep schemes like the one i said above....also with deads, maybe try some rack deads...i started incorporating a lot of westside barbell powerlifting stuff into my training a couple years ago, and it's the best growth in size and strength i've ever had...many just think powerlifting stuff doesnt work for size but it will

**eatrainrest** · 05-03-2009, 12:13 PM

its all about confusing the body, so why have staples?

**topnotch** · 05-03-2009, 01:32 PM

because you can still confuse the body even with staples

**eatrainrest** · 05-03-2009, 02:47 PM

Originally Posted by topnotch

because you can still confuse the body even with staples

yes you can, but eventually your body will adapt to the same training program (hence switching up exercises) hence, not having staple routines

**DSM4Life** · 05-03-2009, 02:48 PM

**higherdesire** · 05-03-2009, 03:07 PM

How long has it been since you took a full ten day rest? Also I like upping the reps for a while. Have you switched up your rest periods at all?

**collar** · 05-04-2009, 12:29 AM

try some good morning with little lighter weight, switch up the exercise but if you have not done good mornings very often, try starting with lighter weight.
specially when cutting, then work your way up.
then switch back, see how that goes.

**jbm** · 05-04-2009, 12:38 AM

Everything has been said DSM, so I might as well post a pic!

**jbm** · 05-04-2009, 12:40 AM

Plateau!

**collar** · 05-04-2009, 12:44 AM

Lol..

**DSM4Life** · 05-04-2009, 04:46 AM

**jbm** · 05-04-2009, 05:26 AM

Originally Posted by DSM4Life

REPOST 14,000 times!

**xnotoriousx** · 05-04-2009, 01:33 PM

**Nooomoto** · 05-04-2009, 01:37 PM

I don't know what your goals are...I used this routine, took me up to 680 squat last cycle. Only reason I couldnt do more is because the bar would bend and if it went any more I wouldnt be able to get the ends up on the pegs.

andy boltons 3 lift training

**eatrainrest** · 05-04-2009, 02:08 PM

mmm staples

***FireGuy*** · 05-04-2009, 02:13 PM

I think more than likely it's due to taking in fewer calories and dropping some bodyweight as you mentioned. I would not drop either exercise although changing up the rep range may serve you well as earlier stated.

**spickidy** · 05-04-2009, 03:10 PM

Never get rid of your squats or deads just switch your stance or variation of the exercise. Leg presses do not compare. Switch up your rep and resting scheme also. You might find a rep schem that better suits your body. Some exercises I do 4-6 some 8-12 and some 12-15. Different muscles could have more slow or fast twitch muscles. If you know your body inside and out and keep pushing - there is no reason you should plateau. You can confuse your muscles by doing a different variation of an exercise instead of replacing it with an inferior one. Also you might need a 7 day rest from weights in which you should do a good stretching program and a little cardio to increase blood capillaries.

**DSM4Life** · 05-04-2009, 04:49 PM

Originally Posted by FireGuy1

I think more than likely it's due to taking in fewer calories and dropping some bodyweight as you mentioned. I would not drop either exercise although changing up the rep range may serve you well as earlier stated.

I normally do squat to parallel. I think im going to lighten the load and full squat for a bit.

Dead's i will lighten and up the reps as well.

**xnotoriousx** · 05-05-2009, 11:02 PM

I agree in not taking them out, ever. They are the bread and butter of everything you want out of your legs.

I would either go slightly up in weight and drop the rep range - 3x3 or 4x4 or something for a week then go back to normal.

Making it lighter and then doing a ass2ground movement might help out.

Good luck my man.

**xnotoriousx** · 05-05-2009, 11:04 PM

Hey, also something I like to do is when I know i'm at my last rep and can't get another on squats, i'll do a very very slow negative and then just let the weight rack on the safety.

Anybody think this is good or bad?

*HIGHJACK ALERT*