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  1. #1
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    How to increase squat weight

    Afternoon/Evening guys, just a quick question, how do you improve the weight that you squat? My form on lifting is ok, my lifting on all other aspects are slowly but surely increasing, just these damn squats, I am currently bulking and have my nutritional intake on point, I have tryed lowering weight more reps, upping weight lowering reps etc. But at the end of the day I just keep hitting this brick wall, my current weight is 156lb, what would be an ' acceptable' weight to lift for my weight.
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    Ditched the hooker heels! elainedeluca's Avatar
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    Originally Posted by kevvy83 View Post
    Afternoon/Evening guys, just a quick question, how do you improve the weight that you squat? My form on lifting is ok, my lifting on all other aspects are slowly but surely increasing, just these damn squats, I am currently bulking and have my nutritional intake on point, I have tryed lowering weight more reps, upping weight lowering reps etc. But at the end of the day I just keep hitting this brick wall, my current weight is 156lb, what would be an ' acceptable' weight to lift for my weight.
    As I have said many times to others, including my BF who FINALLY believes me...take off your shoes.
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  3. #3
    I'd Rather be Lifting... STL_Lift's Avatar
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    - or a flat soled shoe, like Sambas or Chuck Taylors (i wear the chucks).
    Height: 5'8"
    Weight: 198lbs

    HST FTW
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  4. #4
    Registered User Anthony21's Avatar
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    Eat more!
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  5. #5
    Registered User kevvy83's Avatar
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    Originally Posted by STL_Lift View Post
    - or a flat soled shoe, like Sambas or Chuck Taylors (i wear the chucks).
    I do, I have got a pair of sambas flat as anything,
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  6. #6
    Under Construction unity's Avatar
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    have you tried doing a 5x5 routine?
    i'm hungry
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    Originally Posted by unity View Post
    have you tried doing a 5x5 routine?
    good suggestion
    madcows (or another 5x5), starting strength etc
    you'll be squatting multiple times a week and you'll be constantly adding a specific amount of weight to the bar. start with lower weights and work your way up. You'll smash the plateau in no time
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    If trying to get strong just stay at low reps lift heavy.

    also if you think youre hams are stronger then youre quads then squat with a bit wide stance and if youre thighs are stronger squat with closer stance.

    make sure youre doing deadlifts which will help too.

    don't forget to isolate those quads and hams most important glutes.
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  9. #9
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    Originally Posted by kevvy83 View Post
    what would be an ' acceptable' weight to lift for my weight.
    365.
    385/245/485 @ 210

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    do more glute exercises, or unilateral exercises like lunges, step ups, split squats.

    or you could try dip belt squats. good for the VMO.
    read this article, its only short but gives you an idea on how belt squats can help your back squat.

    http://sportivnypress.com/documents/87.html

    hope this helps.
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  11. #11
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    Originally Posted by kevvy83 View Post
    Afternoon/Evening guys, just a quick question, how do you improve the weight that you squat? My form on lifting is ok, my lifting on all other aspects are slowly but surely increasing, just these damn squats, I am currently bulking and have my nutritional intake on point, I have tryed lowering weight more reps, upping weight lowering reps etc. But at the end of the day I just keep hitting this brick wall, my current weight is 156lb, what would be an ' acceptable' weight to lift for my weight.
    If your serious about increasing your weight in squats, You need to get with some guys who know what the **** their doing and have them evaluate your form, Then do a couple of sets with increasing weight to see where your form breaks and what muscles are weak and need accessory work! The best thing i have ever done Accessory wise to increase my squats is Glute/Ham raises and Reverse Hypers!









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  12. #12
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    I thought my form was good too, and also didn't understand why squats are so hard to get up, even after reading SS multiple times. I started doing squats at home with a broom or without anything at all and just try working out what needs to do what.
    one time doing this I felt my hams work for the first time, and realized that while I was thinking that I'm using hip drive I was actually just pushing my pelvis forward slightly taking the load of my hams. So I was trying to squat below parallel using only my quads, up until then.
    After I realized this and got the whole hipdrive-pushwithheels-bounce thing I've been adding to the bar non stop for a couple months, was from 200 lbs to 265 lbs and it still feels much easier than back when I did 200 lbs wrong.

    What I'm trying to say that even with someone looking at your form, and even though it might be good from the outside, it's what's inside that matters, which muscles you use, when, and how, and the only way to do that is to practice.
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  13. #13
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    Squat often and heavy. Eat a lot. Be consistent. Increase the workload each time, even if it's just an extra 5lbs on the bar or one more rep. Make progress from workout to workout for as long as possible, then when that is no longer feasible, make progress from week to week for as long as possible.

    It's REALLY difficult, but actually pretty simple too.
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    Originally Posted by elainedeluca View Post
    As I have said many times to others, including my BF who FINALLY believes me...take off your shoes.
    100% Agreed!!!

    You have no idea how much truth this has. I was stuck with 185 pounds back in Feb for squat, after taking off my ****ty sneakers, my plateau was instantly cleared. Trust me, this girl knows what she's talking about.
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    Originally Posted by HeavyIron8 View Post
    100% Agreed!!!

    You have no idea how much truth this has. I was stuck with 185 pounds back in Feb for squat, after taking off my ****ty sneakers, my plateau was instantly cleared. Trust me, this girl knows what she's talking about.
    That's why you don't lift in ****ty shoes, Especially running shoes when doing Dead or Squats!
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    Originally Posted by TheStreetKing View Post
    That's why you don't lift in ****ty shoes, Especially running shoes when doing Dead or Squats!
    I have spend quite some money on a pair of squat shoes.. and going bare foot has gotten me more results so far. Squatting and deadlifting in any shoe just doesn't workout imo.
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    Originally Posted by STL_Lift View Post
    - or a flat soled shoe, like Sambas or Chuck Taylors (i wear the chucks).
    I wear thick, flat soled shoes for all workouts. For deads they seem to be ideal, I'm very skeptical as to whether squatting shoeless would be of any advantage.

    Only way is to try I guess....
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    Originally Posted by HeavyIron8 View Post
    I have spend quite some money on a pair of squat shoes.. and going bare foot has gotten me more results so far. Squatting and deadlifting in any shoe just doesn't workout imo.
    I can see your point about going barefoot doing deadlifts as it allows your body to be closer to the floor for pulling, But as long as your wearing a good pair of flat botton shoes like chuck taylors or wrestling shoes i can't see any advantage of going barefoot doing squats! But if it works for you then that's awesome bro!
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    Originally Posted by maori-rap View Post
    I wear thick, flat soled shoes for all workouts. For deads they seem to be ideal, I'm very skeptical as to whether squatting shoeless would be of any advantage.

    Only way is to try I guess....
    If squatting barefoot gave any advantages at all, Then why aren't the top powerlifters in the country doing it??
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  20. #20
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    Originally Posted by TheStreetKing View Post
    If squatting barefoot gave any advantages at all, Then why aren't the top powerlifters in the country doing it??
    That.

    The amount of heel someone uses depends on how they squat and their physical structure.

    A lot of top raw/single-ply powerlifters use olympic lifting shoes since they squat narrower and it makes it easier to hit depth (and allows the quads to do more work), and a lot of top multi-ply powerlifters will squat in chucks (or other minimally heeled shoes designed for powerlifting) because it keeps them more on their heels and allows them to recruit more of their posterior chain.
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    Go study martial arts. Something like Karate or Taekwondo. Can't JUST decide to be super strong one day and have it come to you from trial and error. Even good technique and learning from a personal trainer or a "guy" who knows what he is talking about isn't going to make you squat better.

    I get the feeling all youve done is JUST lift weights.
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    Originally Posted by BombDonald View Post
    That.

    The amount of heel someone uses depends on how they squat and their physical structure.

    A lot of top raw/single-ply powerlifters use olympic lifting shoes since they squat narrower and it makes it easier to hit depth (and allows the quads to do more work), and a lot of top multi-ply powerlifters will squat in chucks (or other minimally heeled shoes designed for powerlifting) because it keeps them more on their heels and allows them to recruit more of their posterior chain.
    I agree totally. You aren't going to take your shoes off and immediately fix all your squat problems. There is much more to it than that. Like Donald pointed out, your body structure and your squat stance will determine what shoes will be beneficial. I used Chuck Taylor's for a few meets and had some success, but it wasn't until I attended a power-lifting seminar that someone with 37 years in the game worked with me (meaning we tried different widths, bar positions etc) and switched me over to higher heeled shoes. It worked immediately. I was able to get deeper and my leverage increased dramatically. I squat RAW too, with what would be considered a narrow stance....which is what 90% or more of your average Joe's would squat with at any local gym.
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