Squat Program Ineffective

[steenbuilder]

Hey guys, my squat has finally plateaued after experiencing months of linear progress. For example, 2 weeks ago I did 285*3, then the week after 285*4 and now 285*2. The weight of the bar is just too heavy for me to progress anymore and I feel that I'm losing strength in my quads.

My squat workout is made up of 5 sets: 135 *8, 185*8, 205*8, (Heavy as possible) 285*2, 245*8

How can I get over this plateau? Would I be better off doing 3 sets of a lower weight instead of pyramiding? Thanks!

[Xuaxace]

don't pre exhaust yourself and warm up straight to your maximum working set...

[asdf89]

i wouldnt even count your first 3 sets as 'sets' considering how much more your actually squatting on the working sets

if i were you i would rep out 175 or so about 15 times for warmup. then go maybe 225, 245, 255, 265 or something like that on working sets...or you could just do the middle weight for all sets instead of pyramiding..like 250 for all 4 sets just for example based off numbers you have shown

[steenbuilder]

don't pre exhaust yourself and warm up straight to your maximum working set...

I don't quite understand what you mean. Sorry, I'm not really used to any real programs as ever since I started lifting I've stuck to this random scheme. I would love an explanation though!

i wouldnt even count your first 3 sets as 'sets' considering how much more your actually squatting on the working sets

if i were you i would rep out 175 or so about 15 times for warmup. then go maybe 225, 245, 255, 265 or something like that on working sets...or you could just do the middle weight for all sets instead of pyramiding..like 250 for all 4 sets just for example based off numbers you have shown

How many reps would those heavier sets be (225+)? Would it be 3 - 5 reps? I'm a total newbie when it comes to these programs as I've really had a set program for my big 3 lifts.

[Whitekoala]

Are you going for strength gains or more toward hypertrophy?

If strength then aim for 10 sets of 3 reps at 80-90 percent of your 1 rep max, with 3 minutes rest between sets.

If hypertrophy then do 5 sets of 10 reps, with about 60-70 percent of your 1 rep max, with 2 minutes between sets.

On most of my exericises i do 5 sets of 10 reps.

Ex:
1st set: warmup. 135lbs x 10 reps(don't count this set)

1st set: 225lbs x 10 reps
2nd set: 225lbs x 10 reps
3rd set: 225bs x 10 reps
4th set: 225lbs x 10 reps
5th set: 225lbs x 10 reps

Thats what i would do. I do this for all my exercises and it really works

[asdf89]

How many reps would those heavier sets be (225+)? Would it be 3 - 5 reps? I'm a total newbie when it comes to these programs as I've really had a set program for my big 3 lifts.

well it looks like your doing 8...thats fine or go to 10 for Hypertrophy

[-Lucifer]

OP, warm-up in the following manner:

Start with some wide stance, body weight squats to loosen the hips.

45x5 (bar)
45x5 (bar)
40% x 5
60% x 3
80% x 1

Those percentages should be of the weight you'll use when doing your working sets.

if i were you i would rep out 175 or so about 15 times for warmup.

Bad idea. That's a good way to tire him out.

[steenbuilder]

Alright, I'll take all the advice that's been given and use it when legs day comes around this Monday. Thanks!