squat Plateau

rainman777 · 12-08-2007, 06:09 PM

My squat has been stuck recently. What are some ways to break this and start steadily gaining again. Sometime beside rep changes. thx

bookv · 12-08-2007, 06:14 PM

Where is your weak point? Some common ones may be weak core and weak glutes/hams. If you feel its your glutes/hams that are lacking, try some stiff leg deadlifts to strengthen them. If you feel its your core, do some good mornings and planks so you can better stabalize yourself. You can also try box squats, its helped many ppl get stronger coming out of the hole.

wallbuilder · 12-09-2007, 01:06 PM

This seems to work for me on busting plateues on compound lifts, I take a few weeks and don't do the focused movement, in your case squats. I however would do front squats, hack squats, leg presses, good mornings, deadlifts, etc. THis would keep all your muscles just as strong as before, allow your body to relax from the squats and then you can come back to doing things as normal. Just a way of shocking the body all in all.

scorp508 · 12-09-2007, 01:10 PM

Quote:

Originally Posted by rainman777

My squat has been stuck recently.

At which point in the exercise are you sticking/failing? This will help determine what you need to do.

crofty22 · 12-09-2007, 01:32 PM

If your struggling near the top of your squat, you can do some high box squats as well as strengthening your quads.

Near the mid range: try doing anderson squats and strengthening your quads and hams.

Bottom: 1 1/4 squats and strengthen your glutes and hams.

Mike Robertson's article on busting through plateau's on t-nation.com:

http://www.t-nation.com/readArticle.do?id=1541869&cr=

scorp508 · 12-09-2007, 01:36 PM

I was going to suggest box squats for the bottom portion. They helped me out immensely for control and lower power.

tjoe · 12-09-2007, 02:17 PM

Not enough info.
"my squat has been stuck."
What does that mean?
Can't do a heavier single? Can't get any more reps with your current weight?

Anyway there are a million variables you could change. You said "not change reps", well that is one way. Change the form of squats. (like switch to front squats) Do the same thing you are doing now, but add 2 more sets for a few weeks. Go lighter and try to train more explosively.

Again more info and your particular goal would be helpful.

But my biggest observation would be this:
your 17 years old. No reason for your squat to be "stuck"!
You are either not eating enough or the problem is in your form.

Form - Have a few guys at the gym watch your heavier sets and make sure everyhting looks good.

Eat - If you are like most, you will respond "you wouldn't beleive how much I eat!" Well hop on the scale. Write down that number. Shoot to gain a good 5 lbs. over the next 3-4 weeks and then see how your squat is doing. I would bet BETTER!

Good luck and put up some more info so we can help you a little better.

Joe

NWSaint · 12-10-2007, 11:47 AM

Something I personally like when I start get'n that plateau feeling is 2 different things..

1). HEAVY partials.. load that bar up, take it out & do 1/4's.. just get'n the feel of a much heavier weight can sometimes shock you mentally to make you think that your current max really isn't all that, if ya follow me here..

2). HEAVY takeouts.. kinda like doin' partials, but actually more towards what the name implies.. This time though, just get in the rack, get under the bar, take it out, hold it for 10 seconds & then rack that shyt.... again, it's something that's gonna help you out mentally as well as help adjust your bod to a heavier weight, i.e. your shoulders, back, elbow joints, knee joints, hand strength & probably most importantly your core.

Sometimes when I have a specific goal in mind i'll play mental games with myself, like the day before doing squats for example, say my goal would be 18 reps with 315, then that day before i'd just keep repeating 20, 20, 20, 20.. this way get'n to 18 would be cake, but get'n to 20 would be on my mind, follow me ?? Same if you feel stuck, say your at 225 and you want 275, then repeat to yourself 315, 315, 315, and drill that shyt into your head til' your convinced you can do 315, then go knock out the 275.. know what ?? it'll be nothin' !! Your mind is stronger than your bod, you just don't know this yet, but when you figure it out the heavy partials and the heavy takeouts won't seem like jack compared to what you can do mentally to prepare yourself to start knockin' down barriers!

NWSaint.

RU4A69 · 12-10-2007, 12:23 PM

Walkouts and box squats put 50lbs on my squat max