Squat Help

[powerlifter5]

I need help on the squat. I'm 14 ( I know it says 16) and I'm anywhere from 130 to 150 pounds (it flucuates) and I'm in DESPERATE need in help of the squat. I can bench 215, and deadlift anywhere from 285 to 300 pounds, RAW. I lift raw, and have been lifting raw, for many differant reasons. But, my squat has fallen BEHIND! I can only do about 185, and have squatted, and squatted, but it doesn't go up! I tried few sets... many sets... few reps, meduim reps, high reps, longer rest, shorter rest, forcing myself do to more, do under... and I have been doing differant programs every 8 weeks for the last year! So far, my squat STILL stinks, and I can't get it better. I'm a long-distance runner, and I participate in many sports. I'm 5'6, and have around 5-8% body fat. It's VERY low, partly becuase I run, partly becuase I lift weights. I'm in desperate need of any advice, and I don't have a current program- they all STANK! So... I'll answere any questions you need to know for anyone that will try to help me, and I will try to be as helpful as possible, and give reps.

I've searched on bodybuilding.com, and have read articles by Dr.Squat, have read about A guy who's like "Wong Hong" or something, that DOESN'T squat, and I have read about Charles Poliquin, and Tom Platz, and articles by them, and tried partials too. I really can find anything... and want too! Please help?

[:::JMANN:::]

20lbs is a pretty large flucuation in weight. If you weight is up and down like than it sounds like there are some inconsistencies in your diet. Diet plays a huge role in gains, muscular and strength. More muscle built=more potential for strength. With out knowing more details as to why your weight goes up and down and what your diet looks like, an accurate may not be attainable. Low, medium and high reps may also mean different to you than to me, so again, what exactly are the reps you are using? Some people do singles, doubles and triples to break platues.

[powerlifter5]

20lbs is a pretty large flucuation in weight. If you weight is up and down like than it sounds like there are some inconsistencies in your diet. Diet plays a huge role in gains, muscular and strength. More muscle built=more potential for strength. With out knowing more details as to why your weight goes up and down and what your diet looks like, an accurate may not be attainable. Low, medium and high reps may also mean different to you than to me, so again, what exactly are the reps you are using? Some people do singles, doubles and triples to break platues.

Well... I say that, but problably my weight only flucuates about 10 pounds. It's mainly becuase of the sports I'm in, and running and stuff, or drikning more, adds water weight. And, It doesn't like happen in a day, it happens in a month or two. Low reps are 1-3, high reps 10-15, and meduim reps 5-8. Low sets are 1-4, meduim are 6-10, and high are 12-20.

[powerlifter5]

so...

[:::JMANN:::]

Well if your activity level is that high, and you want add strength and size, then you are going to have to raid the fridge a little more. What does you entire leg routine look like? How many days a week, etc? It's hard when you are that active, but it's not impossible. Also what does your diet look like?

[VikingMan]

I'm a long-distance runner

There's your problem right there. You want to become a big strong guy WHILE running long distances... good luck with that. Intense amounts of very aerobic activity is very not anabolic.

The human body is an adaptive machine. But it can only adapt to so many different kinds of stimulous. You are asking it to become BOTH big/strong AND be able to run long distances. It can't do both, so you have to pick.

[John Prophet]

post a video

[:::JMANN:::]

There's your problem right there. You want to become a big strong guy WHILE running long distances... good luck with that. Intense amounts of very aerobic activity is very not anabolic.

The human body is an adaptive machine. But it can only adapt to so many different kinds of stimulous. You are asking it to become BOTH big/strong AND be able to run long distances. It can't do both, so you have to pick.

x2
Have you ever a huge marathoner? nope. Have ever seen a ripped sprinter? yes. Totally different effects that distances have on muscle mass.
I totally missed the long distance runner sentence. Are you still runnning now? Or is it seasonal?

[Cougar10033]

I agree with all of the above posters. I had the exact same problem you have. I used to run all the time, long distance running and was frustrated with my squat numbers. I was alway afraid of putting fat on and figured that the running would keep it off. I have been doing sprints for cardio for the past year and my squat is finally up. The amazing this is i am also heavier with LESS body fat that i had while running 4-6 miles everyother day. Sprinting, squats, deadlifts, and explosive movements increase testosterone and work your fast twitch muscle fibers. If you want to be big, strong and ripped STOP running long distances and do sprints and interval cardio.

[powerlifter5]

x2
Have you ever a huge marathoner? nope. Have ever seen a ripped sprinter? yes. Totally different effects that distances have on muscle mass.
I totally missed the long distance runner sentence. Are you still runnning now? Or is it seasonal?

It's seasonal. I also do some short distance running, but not often. The smallest I go to is 400 meters, and the longest is 4-5 miles. I used run and between 2-3 miles a day, 5 to 6 days a week. Running season is over, but I still run sometimes.

[VikingMan]

It's seasonal. I also do some short distance running, but not often. The smallest I go to is 400 meters, and the longest is 4-5 miles. I used run and between 2-3 miles a day, 5 to 6 days a week. Running season is over, but I still run sometimes.

SMALL amounts of running shouldn't hurt too much, but there are better ways to work your heart. Ways that actually require more muscle mass and size. Ways that will require your squat to go up to get good at them. Like sled dragging, or HIIT. You NEED more muscle to get good at those. And so the stimulus is more in line with the weight lifting.

Course, this is all dependant on your goals. If you'd rather be able to just keep running like an energizer bunny, then you'll have to settle for never moving much weight.

On the other hand, if you'd like to become a big strong guy, then you'll have to settle for not being able to run your brains out.

Pick your poison!