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.
|
Thread: How to increase squat weight
-
07-01-2011, 11:43 AM #1
- Join Date: Apr 2011
- Location: United Kingdom (Great Britain)
- Age: 41
- Posts: 656
- Rep Power: 166
How to increase squat weight
-
07-01-2011, 12:26 PM #2
- Join Date: May 2006
- Location: United States
- Age: 52
- Posts: 946
- Rep Power: 452
-
07-01-2011, 12:33 PM #3
-
07-01-2011, 12:44 PM #4
-
-
07-01-2011, 01:55 PM #5
-
07-01-2011, 02:18 PM #6
-
07-01-2011, 03:54 PM #7
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,964
- Rep Power: 142830
-
07-01-2011, 04:01 PM #8
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.
-
-
07-01-2011, 04:34 PM #9
-
07-01-2011, 06:03 PM #10
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.
-
07-01-2011, 09:30 PM #11
- Join Date: Oct 2008
- Location: Ohio, United States
- Posts: 2,583
- Rep Power: 2193
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!
Last edited by TheStreetKing; 07-01-2011 at 11:22 PM.
My Gym is my Church, My Sweat is my Prayers, My Strength is my Salvation, I Am Animal.
Loyalty above all else, Except Honor!
-
07-01-2011, 10:36 PM #12
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.God is dead.
-- Nietzsche
Nietzsche is dead.
-- God
Every generalization is dangerous, especially this one.
-- Mark Twain
The last time I was inside a woman was when I was inside the Statue of Liberty.
-- Woody Allen
"Every fight is a food fight when you're a cannibal."
-
-
07-01-2011, 11:32 PM #13
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.
-
07-01-2011, 11:34 PM #14
-
07-01-2011, 11:36 PM #15
-
07-01-2011, 11:40 PM #16
-
-
07-01-2011, 11:44 PM #17
- Join Date: Sep 2004
- Location: United Kingdom (Great Britain)
- Posts: 20,320
- Rep Power: 121983
-
07-02-2011, 12:07 AM #18
- Join Date: Oct 2008
- Location: Ohio, United States
- Posts: 2,583
- Rep Power: 2193
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!
My Gym is my Church, My Sweat is my Prayers, My Strength is my Salvation, I Am Animal.
Loyalty above all else, Except Honor!
-
07-02-2011, 12:09 AM #19
-
07-02-2011, 12:22 AM #20
- Join Date: Jul 2010
- Location: Minnesota, United States
- Posts: 8,602
- Rep Power: 22179
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.
-
-
07-02-2011, 02:00 AM #21
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.
-
07-02-2011, 10:33 AM #22
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.
Similar Threads
-
How to increase my weight, help
By braden2007 in forum NutritionReplies: 3Last Post: 03-05-2007, 05:43 AM -
Could someone explain how I increase the weight on Ripptoes 3x5?
By ATG_Squats in forum Workout ProgramsReplies: 5Last Post: 08-13-2006, 10:35 PM -
How to increase squat depth???
By .:.:.:.:.:.:.:. in forum ExercisesReplies: 8Last Post: 05-16-2006, 09:54 PM -
How to increase bench weight?
By workthejab in forum Teen BodybuildingReplies: 6Last Post: 10-17-2005, 01:52 PM -
How to increase your weight in weightlifting
By Cowboy77 in forum Workout ProgramsReplies: 5Last Post: 11-20-2004, 04:46 AM
Bookmarks