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  1. #1
    Registered User funkster3019's Avatar
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    Unhappy How to increase my squat max

    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

    Thanks
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  2. #2
    Registered User verticaljump's Avatar
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    You could do some squat variations to help with your max squat...Do some Bulgarian split squats...Also deadlifts will probably strengthen your squat because of the posterior chain emphasis..
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  3. #3
    Banned DavidJr74's Avatar
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    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.
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  4. #4
    Registered User decafchicken's Avatar
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    i would either do starting strength or a 5x5 workout. both will increase your squat a lot very quickly, and the rest of your strength. also eat a lottttttt
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  5. #5
    Registered User kurtbbbb's Avatar
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    Do Starting strength not 5x5 if u want quicker gains in your squat. 5x5 is to slow gains for a beginner. Just completed half way through 5x5 and squat was going up to slow, then got onto SS and it has gone up much quicker.
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  6. #6
    Sleepy moderator scott_donald's Avatar
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    do you want to just increase your squat??? or do you want to become a better athlete??? training for each of those are very different...
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  7. #7
    current supp - ganja paulpker121's Avatar
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    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.
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  8. #8
    Hai guiz! TheHitStick's Avatar
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    Stay off the machines...

    Squats
    Deadlifts
    Romanian Deadlift (one of the only hamstring exercises, very effective)
    Step Ups
    Box Squats
    Front Squats
    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.

    http://forum.bodybuilding.com/showthread.php?t=125690683
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  9. #9
    Registered User federaldb59's Avatar
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    Leg extensions put unnecessary stress on the knee joint.
    -------Mar 1st - June 1st fat loss competition-------
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  10. #10
    Long road to 170 CM003's Avatar
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    If you really want to build you hamstrings throw in some glute ham raises. Will annihilate your posterior chain if done right
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  11. #11
    Registered User e-bay's Avatar
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    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!
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  12. #12
    Squat! manofhorror555's Avatar
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    starting strength
    throw in hip thrusts in there, and glute bridges
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  13. #13
    Registered User moose45's Avatar
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    Do squats, walking lunges, and romanian deadlifts.
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  14. #14
    Registered User CometPride's Avatar
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    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.
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  15. #15
    Registered User krakkerz's Avatar
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    Mate,

    This thread is 4 years old. The OP probably set a world record by now.
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