I weigh only 140 and can squat only about 140 lbs, im a defensive back and as you can see i definitely need to increase how much i squat, do you think this workout will help me? if not any good workouts?
Squats 3x8 add weight each week
Leg press 3x10
Leg curls 3x10 supersetted with leg extensions 3x10
Thread: How to increase my squat max
12-13-2009, 05:14 PM #1
How to increase my squat max
12-13-2009, 05:27 PM #2
12-13-2009, 05:28 PM #3
Rippetoes Starting Strength is awesome if your squat sucks. You gonna be putting up 15 pounds every week doing 3x5 going up 5 pounds each workout. Give it a try. Remember to sit back as you squat, squat low, and look up (create a reference point).
After boot camp I lost tons of strength; did rippetoes and got from 150 3x5 to 220 3x5.
12-13-2009, 06:11 PM #4
12-13-2009, 10:33 PM #5
12-14-2009, 05:12 AM #6
12-14-2009, 06:19 PM #7
I weigh 140 and am a defensive back also. I felt too small, and when I made tackles this season, I usually didn't get big hits. I'm just eating alot and working hard in the weight room every weekday trying to gain muscle mass, after a month or so of doing this I increased my 10-rep chest press from 70 to 90, have not seen much weight gain though.
12-14-2009, 06:25 PM #8
Stay off the machines...
Romanian Deadlift (one of the only hamstring exercises, very effective)
Bulgarian Split Squats
No smith machine either, btw."Giving your best is more important than being the best."
I train as an athlete, not a bodybuilder.
REPS for SUBS.
12-14-2009, 06:47 PM #9
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Leg extensions put unnecessary stress on the knee joint.-------Mar 1st - June 1st fat loss competition-------
03/01 (240) | 03/08(239) | 03/15 (239) | 03/22(238) | 03/29(236) | Month Total: 4 lbs.
04/05 (---) | 04/12 (---) | 04/19 (---) | 04/26 (---) | Month Total:
05/03 (---) | 05/10 (---) | 05/17 (---) | 05/24 (---) | 05/31 (---) | Month Total:
06/01 (---) Final weigh in.
12-14-2009, 08:18 PM #10
12-14-2009, 09:11 PM #11
Squats and deadlifts/romanian deadlifts. I warm up, then do 4 sets of 6 for working sets, and it works well. I also think that whatever feels comfortable for you to try, whether it's 4x6, 5x5, 3x5, etc... go with what feels right... and eat a lot!I smash mics like cornbread, you can't kill me I was born dead.
12-14-2009, 09:16 PM #12
12-14-2009, 09:51 PM #13
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03-20-2013, 08:46 AM #14
Squat Max Ideas
I weigh 220 pounds and my max squat is 370lbs. I started a couple months ago at 225lbs for a max out. what i did to increase my weight sets is to every week work on my squats and just do regular reps. Then once a month or more depending how i feel i test my max out. This might be just the way I am but I hope this helps.
03-20-2013, 05:42 PM #15
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