How long does it take on average to be able to squat 2x your bodyweight. Assuming you start off at 150lbs and can squat 150lbs 5 times. I know their is not an exact answer but just a general idea. Is it 2 years or 1 year or less. Assuming you were lifting for maximal strength 2 to 3 times a week also. Thanks and if possible how much longer for 3x your weight or is that not possible for some people.
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02-14-2010, 09:28 AM #1Registered User
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How long does it take to be able to squat 2x your weight?
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02-14-2010, 09:32 AM #2Registered User
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It all depends on the person, honestly. Some people make gains slower than others. For most, doubling your body weight on squat if you are new to strength training, is possible, but may take a while. There is no set time. For me I ma close, but it has not happened yet. On the other hand, my friend who is more your size has not yet doubled his bodyweight on squat and is not close at all. I also trained harder than he did. It's all dependent on a mix of genetics, eating right, and how hard you work.Originally Posted by madeira17
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02-14-2010, 09:49 AM #3Registered User
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It took me about 1 year.
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02-14-2010, 09:50 AM #4Registered User
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If you weigh in at 163, squatting double your weight would be 326. Now I don't know if you meant one rep max or doing reps of double your weight. But I'm gonna guess you want a one rep max of 2x your weight. I would say roughly, when you get to squatting 270 lbs for five reps, you would be at around a 325 one rep squat.Originally Posted by madeira17
It's not going to take you two years, that's way to long. It all depends on you, you're 26, if you had any previous lifting experiences. If you're just getting back into it again, (therefore your squats are gonna sky rocket due to muscle memory to somewhere around where you were).
But all things considered, if you're at 150 x 5, I would say, to get to 270 x 5, I think within a year it's very possible (for some people it'll be a lot quicker). But for the majority of people, a year sounds good.
For 3 x your body weight, now that's going to take long. 2-3 years or so. Just because it's so much harder to get up there once you get to the higher weights.Last edited by Zeeee; 02-14-2010 at 12:15 PM.
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02-14-2010, 11:28 AM #5Registered User
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Depends on the person, your form and how weak other parts of your body are. If you have a very weak core and back for example thats gonna set you back. I would say you are looking at 1-1.5 years ... if there aren't things messing up the schedule. The amount of times you lift aren't going to make much difference because you could still get there with 2 full-bodys per week .... just as long as you are doing at least 2-3 full-bodys or 2 upper/lowers per week.Originally Posted by madeira17
For 3 its going to be probably 3+ years. Obviously some people can't do that or start working on weak points before they get there. There are really a lot of factors that go into it so its hard to predict.=============================================
My Training Log:
new log soon!
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02-14-2010, 12:24 PM #6Mundis Ex Igne Factus Ex
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depends on ur diet/rest and program!!
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02-14-2010, 12:26 PM #7Registered User
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the main reason behind the question is I have read on forums that guys with high verticals and fast 40s can squat at least 2x their weight. I have always wanted to dunk and if I could just accomplish that once I would love it. When I was a senior in high school at 5'10 145 pounds I could come about 2 inchs away from touching the rim and I never lifted weights a day in my life. I just relied on being quick and that helped me in sports. I am very upset to learn at 26 that lifting weights would have made me faster and jump higher. Hopefully it is not to late and I can still achieve my goal!! Thanks guys
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02-14-2010, 04:50 PM #8Registered User
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It took me 12 weeks to be able to
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02-14-2010, 06:14 PM #9Registered User
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Damn, starting from what?Originally Posted by cannaboid
I smash mics like cornbread, you can't kill me I was born dead.
USMC
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02-14-2010, 06:44 PM #10hamsom brah
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It depends on a number of things, so we can't give you a reliable answer.
I can't yet squat double my bodyweight, although I'm on the way. I top out at 160kgx1@86kg bodyweight.Friendship b/w women:
A woman doesn't come home one night. The next day she tells her husband she slept over at a girlfriend's place. Her husband calls 10 of her best friends. None know anything about it.
Friendship b/w men:
A man doesn't come home one night. The next day he tells his wife he slept over at a friend's place. His wife calls 10 of the husband's best friends. 8 of them confirm he slept over, the other 2 claim he's still there.
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02-14-2010, 07:50 PM #11Wannabe Football Player
- Join Date: Jan 2010
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Took me an year. I used to be 174 lbs when I reached 350 lbs btw.
If I actually feel like answering, I will actually give you a pretty decent answer unlike some people :)
Are you a workout noob? PM me! I can help ^-^
Workout Log: http://forum.bodybuilding.com/showthread.php?t=122100711, feel free to criticize and suggest.
My sad little list of my lifts and their maxes:
Bench Press MAX: 255 lbs
Goal: 275 lbs
Squat MAX: 350 lbs
Goal: 405 lbs
Hang Clean MAX: 175 lbs
Goal: 215 lbs
Deadlift (No Max Yet):
275 lbs x 5 reps
Goal: 315 lbs
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02-14-2010, 09:12 PM #12Registered User
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i have a standing 38" and full squat 2BW 5+ reps. i can dunk two handed at 5'10 from a standstill.Originally Posted by madeira17
2BW squat is doable in less than 2 years if you really know what you are doing. the fastest way to get there aside from a smart workout, good squat form, diet and rest, is NOT to be afraid of gaining weight. you will not get stonger quickly if you are on a calorie deficit.
don't lose hope. 26 is not too old to get strong. testosterone level doesnt really go down noticably until late 30s. you will have the ability to pile on muscle mass if you train correctly.
from experience.. 1-1.5BW will be fast. at 1.5-2BW, gains will become slower and slower. progressing above 2BW full squat is very very hard.
>2.5BW is not achievable for the normal population.
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02-14-2010, 09:23 PM #13Registered User
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if you want to jump high, a high 1RM will not hurt but - sub max, high rep squats that builds muscle is more important because that strength is transferrable to jumping. lifting heavy gets you good at lifting heavy.Originally Posted by madeira17
muscle mass from bodybuilding type lifting will get you jumping higher as long as you do a good amount of jumping also (to train yourself to use your new strength.) don't even think about the real plyos (depth, drop jumps) until you are in the >1.5BW.
goodluck!
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02-14-2010, 09:27 PM #14Registered User
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it's been like 1 year - a basketball season and i'm at 165lbs and 275lbs x 6 is the most i've done. never tried maxing but i guess my 1RM is around 300 ?
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02-14-2010, 09:32 PM #15Registered User
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Rep max calculator puts your max at 319lb. you will not hit that just because you are not doing 1RM often. but with constant repetition of heavy singles.. its doable, but just stick to what you are doing. leave the 1RM for the powerlifters. benefit/injury risk is not worth it. you can lift 285x3-4 easily.Originally Posted by BoyBawang
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02-14-2010, 09:51 PM #16Above the Rim.
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to be honest.. ive never hard trouble dunking, i dunked when i was 15 and my veritcal has been going up consistantly since than. but ive found that full squats have not helped me as much as bench squats... when i was bench squatting (im 6'2") onto a 19 inch bench (straddling the bench) i saw great increases in vertical jump even with some noticable weight gain, (160lbs to 185lbs of bodyweight, i was bench squatting and my vertical went up 6+ inches in 4-5 months) when switching to full squats basically.. onto a 10" box my vertical completely stalled as i gained weight from 185 to 202 even tho my 10" box squat greatly increased (50-60lbs in another 4-5 months)
all of this was while i was on bill starr's intermediate 5x5 strength program which i saw great strenght gains, and vertical jump gains while BENCH SQUATTING.
my suggestion is to hop on that program as i went from simple 1 hand dunks when i was down at 160lbs to 360's and 2 hand reverses and easy standing vertical jumps, like this..
“Anyone can give up, it's the easiest thing in the world to do. But to hold it together when everyone else would understand if you fell apart, that's true strength.”
Whenever my dog is sleeping i check to make sure he's still alive CREW
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02-14-2010, 11:53 PM #17Registered User
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170 lbs i weighed and started with 225 at end of 12 weeks was 365x2 at 180 lbs. I dont weight lift anymore was class for school.Originally Posted by e-bay
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