How to blast through a plateau

[anthrax]

What do you do when you've reached a plateau (with your squat)?

For me, stopping regular squats and doing box squats, GMs and lunges has helped in the past

 

[anthrax]

Good question!

Hopefully the answers will be even better

 

[Sub-Zero]

i just switch it up.

i either go down like a few weeks worth and start over from there, or go down a bit and add reps, stay the same take away some reps and start progressing with that new rep/set scheme, then go back to old at thwere the plateu was

 

[cwc73]

i dont know but im pretty much stuck in the squat also. Logging in for this one

 

[musketeer]

I think that I would change the reps and instead of doing a 5x5 I would work in the 10-20 range, hoping to get better conditioning. Then I'd wrok back up in weights, dropping the reps, so that over 10-15 weeks, I'd have set a new PR...

 

[Sub-Zero]

I think that I would change the reps and instead of doing a 5x5 I would work in the 10-20 range, hoping to get better conditioning. Then I'd wrok back up in weights, dropping the reps, so that over 10-15 weeks, I'd have set a new PR...

i agree with this guy. on something with squats where alot of it is conditioning and mind over matter, going up in reps so u get used to pushing urself longer helps alot

 

[coolcolj]

find your weakness I guess...

 

[rbtrout]

A couple of ways that I've found out - the 5X5 routine actually works to do this. The other I've tried is one that I read about a couple of weeks ago. If your 1rm is 300# on the bench - do 1 rep at 90% of max and then quickly do 6 reps at 70%. Rest. Do 1 rep at 92.5% and then quickly do 6 at 72.5%. Rest. Do 1 rep at 95% and then quickly do 6 at 75%. Rest. Then try your max, I've been getting 3-5 reps at max. Each week increase the weight by 5 pounds. In a month you'll be 20 pounds past your old max.

 

[thelion2005]

What do you do when you've reached a plateau (with your squat)?

For me, stopping regular squats and doing box squats, GMs and lunges has helped in the past

I will do one of two different approaches:

(1) Drop sets from a 2 rep max ... 2/4/6. Each week I'll push that 2 rep max weight up.

Or

(2) The wave ... just to up the number and get out of the mind set.

4 reps ... 3 reps .... 2 reps .... increasing the weight.

4 reps ... 3 reps ... 2 reps .... using the first wave 3 rep weight as the second wave 4 reps.

 

[blut wump]

Get a new pair of shoes. It always makes me feel better about myself.

A lot depends on where you identify the weakness. I've been hitting GMs a lot lately and it seems to have helped me out of the hole. Then again I hadn't particularly plateaued.

I just spotted coolcolj's response. I'll stop now.