Getting past plateau for squats

[MsBeverlyHills]

most of you guys are very experienced squatters-- so how do get your numbers up w/o sacrificing form??? My last set-- 185lbs for 3-5 reps-- but when I add even as low as 5lb plates to the bar-- my form breaks down & its more of a partial squat--

any advice??? thanks

 

[Cuthbert]

My squat was stagnant for a loooong time until I started paying attention to my lower back... could that be the case with you?

 

[coolcolj]

lower the weight, 70-75% of 1RM and crank up the volume, move the bar fast.
Do only triples, lots of sets (5 to 10), watch your strength rise

moderate weighst keeps form tight and smooth, fast speed creates high tension in the muscles, high volume creates stimulus and groove perfection.

 

[kingc_79]

i think real explosive box squats has helped mine out

 

[thebrute]

i agree. box squats..westside style. that's what improving my squats. tb

 

[Liftbig]

something in your body is weak, which is holding you back. you must find out what it is, make it stronger, and your weights will go up again.

 

[Debaser]

You could just be burned out.

I would advise you to take 1 week off, and then start at about 150 lbs for 5 reps. Add 10 lbs each session till you hit failure at 5 reps. Then break out the 2.5 lb plates. Then when you can't hit 5 reps without failing, use smaller plates (add 1 lb to each side).

These can be purchased at http://www.fractionalplates.com

10 lbs is way too much to try and add if you're already failing. Even 5 lbs is most of the time.

 

[MsBeverlyHills]

box squats- how does that help w/increasing weight???? you still have to go low enough to get your butt down to the box-- or are the boxes higher than a below paralell squat??

thanks

 

[Exodus]

you can do high box squats,

but what they mean is this.......... box squats are harder than regular squatting. so you have to lower your weight and work on form and sitting on the box, breaks up the postive, and negative motion, providing you with more reversal, absoulte strength when returning to normal squatting.

X

 

[spatts]

something in your body is weak, which is holding you back. you must find out what it is, make it stronger, and your weights will go up again.

Exactly. This is why we train partials. Partials help you identify your weak link so you can destroy it. Where are you failing?

Also, the thing that has raised my squat the most is the Goodmorning. I don't squat that often. I do a low box squat occasionally, and I do speed squats on a box once a week for 8 sets of 2. That's it. I use moves like GMs, partial deads, Dimels, etc...to increase my squat.

If you are squatting with your quads and knees (ouch) you are going to reach a cap much faster than if you're using your back, glutes/hips/ hams, etc...they are more, and bigger, and more powerful muscles. Recruit them, and your numbers will take off.

 

[MsBeverlyHills]

Exodus-- gotcha-- that makes sense

Spatts- just cant go past parellel when increasing the weight-- dont really know whats "failing" cuase I can do a partial up to 200 lbs (but that lift doesnt really count). Ill try the other moves-- what the heck is a "Dimel"???

 

[Liftbig]

perhaps your hips are weak. try doing some low box squats.

 

[Liftbig]

heck, you should be bow squatting anyways. high or low.

 

[Debaser]

I still think trying to add 10 lbs each session is training suicide, when you're already working to failure. Your body doesn't adapt to additional load that quickly.

 

[spatts]

I still think trying to add 10 lbs each session is training suicide, when you're already working to failure. Your body doesn't adapt to additional load that quickly.

Who does that?

 

[Debaser]

but when I add even as low as 5lb plates to the bar-- my form breaks down & its more of a partial squat--

Apparently that's what she's trying to do...

 

[spatts]

Trying to add 5 plates once vs adding 10 every week....how's that the same?

 

[MsBeverlyHills]

Debaser-- Ive been doing full squats at 185 for about 6 months...its not like Im adding 10lbs per week... Im just trying to get past that weight w/good form.

 

[Debaser]

If she can already do 185 for 3-5 reps (and I'd rather her say something solid, because there's quite a difference between 3 and 5 in my book), then she's failing at a low rep range (ie with heavy weight), albeit with good form.

Now if you're already failing, how can you expect to add 10 lbs the next session? That's asking the body too much. That's really what I meant.

 

[spatts]

Oh, so you are saying she should make a smaller jump, like 5 pounds? If she's been stuck there for 6 months, it's not the weight that's a problem, IMO.

Unless she wants to post a vid, I'm afraid we'll never know.

 

[Liftbig]

Now if you're already failing, how can you expect to add 10 lbs the next session? That's asking the body too much. That's really what I meant.

by fixing a weakness. thats how. perhaps something in her technigue is wrong and can be fixed with a few tips.

msbeverlyhills id there anyway you can post pics of you squatting or even better video.

 

[MsBeverlyHills]

well... pics of me squating??? taking a video camera into Golds gym would be embarrassing-- ya know its not like Im an IFBB pro!!

maybe I can do it at like 2am

 

[Exodus]

well... pics of me squating??? taking a video camera into Golds gym would be embarrassing-- ya know its not like Im an IFBB pro!!

maybe I can do it at like 2am

never be embarresed becuase of who you are and what you lift. i have been taking pictures and videos of me for a long time. and i get laughed at and made fun of, but i will be a pro a hell of a lot quicker becuase of working on my form then these jackyl's at the gym. take the camera.

X

 

[Liftbig]

embarrassing maybe, but we can help you better if we know why your form is failing.

 

[coolcolj]

I never get embrassed with using a camersa, people at my gym know I'm doing it to analyse my form etc. They know I'm serious about lifting!

 

[psychedout]

Using the Hack Squat to go really deep into my squats helped me get past a plateau.... I now don't loose form as you were describing....