How to increase my squat max

[funkster3019]

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

[verticaljump]

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..

[DavidJr74]

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.

[decafchicken]

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

[kurtbbbb]

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.

[scott_donald]

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...

[paulpker121]

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.

[TheHitStick]

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.

[federaldb59]

Leg extensions put unnecessary stress on the knee joint.

[CM003]

If you really want to build you hamstrings throw in some glute ham raises. Will annihilate your posterior chain if done right

[e-bay]

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!

[manofhorror555]

starting strength
throw in hip thrusts in there, and glute bridges

[moose45]

Do squats, walking lunges, and romanian deadlifts.

[CometPride]

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.

[krakkerz]

Mate,

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