squats... wtf?!!

[scruples]

ok.. here goes again... i've been squatting now for about 3 months and while i really enjoy the exercise and feel that i work hard at them, i haven't been able to increase them much at all... in fact, i am only able to do 225 about 4 times, and that fourth one scares the hell out of me (after my third rep, i'm like, "shit i sure hope i get this next one")... and this is the weight that i've been stuck at for about 5 weeks...

i do stiff leggged deadlifts with 295 lbs and can get 5-6 reps w/that weight (using straps)... i can leg press 8 plates on each side for 7-8 reps (but i hardly ever do leg presses)... i also follow up my squats with a few sets (4) of leg extensions in the hope that this might help... but it hasn't...

i've also increased volume from 2 sets to 4 sets of squats, leg exts, SLDLs, and calves, but that hasn't helped either... sooo... there must be some body part lagging in my squat, no?? like my hips maybe? or abs?? i think that my lower back is strong enough, as evidenced by my ability to SLDL considerably more than i can squat, but i'm not sure about that... and i work abs too... i guess i feel the "stick" the most in my hips, but not 100% sure about that either...

and oh yeah, i ALWAYS go below parallel on my squats... no half squat bullshit for me... any thoughts?? anyone's advice would be greatly appreciated...

 

[ZZuluZ]

Where are you failing?

-Zulu

 

[scruples]

i guess where i fail is in my hips... that is, kinda between my stomach and quads, in the front... if that makes any sense...

 

[Doktor Bollix]

3 months isn't that long! Lower the weight a bit and work with higher reps to find your groove.

 

[lemur]

I think ZZuluZ means where in the squat.. anyways try varying the rep range and even different types of squats - jump squats, hack squats, front squats, anything that you think might help get you through a rut. It sounds like it may also be a flexibility thing? I'm not really sure. The area you're describing may be the abductors, also.

 

[scruples]

oh, re: where in the squat, i'd have to say that it's from the bottom to parallel especially... once i get above parallel, i can get the rep w/o worries... and re: flexibility, i am able to get past parallel with no difficulty... it's just coming back up that i have a problem with ... in fact, i had to take a step back the other day and damn near dropped the weight...

 

[FitnessFrk]

I would say to lower the weight some and through in some direct lower back training. like good mornings or glute hamstring raises etc.

 

[ZZuluZ]

It's your abs I have the impression.

But I recommend you switch up your routine regardless. If you TRULY want to increase your squat; look in WS. It's all about targetting your weaknesses.

-Zulu

 

[scruples]

thanks everyone for the quick response... i'm gonna add good mornings for sure and face up to the fact that i need to be patient and not expect big increases in my lifts overnight -- it just seems that 5 weeks is longer than overnight , but in this sport, i guess 5 weeks ain't shit...

 

[Haz]

I don't think you really need to go below parallel, unless you want your ass to baloon up. Also, how tall are you? I ask because taller people seem to have more trouble doing squats then the shorter guys.

 

[blaster220]

I don't think you really need to go below parallel, unless you want your ass to baloon up. Also, how tall are you? I ask because taller people seem to have more trouble doing squats then the shorter guys.

Very true. I am 6'3 and I come just to parallel... us taller guys have it rough on leg day Not to mention you have to be a lot bigger to look as stout as a shorter guy

 

[scruples]

i'm 6'0"... so you really do think that going past parallel is a waste?? it really feels like it works my entire body (well, lower body and core muscles) when i do 'em that way, but that may just be an illusion because they are so much more difficult for me when going to the floor... i get so much conflicting information when it comes to lifting... one person: "if you arent going ass to the floor, then you are cheating yourself"... others: "just go to parallel"... and when i watch the majority of the people at my gym (who i do NOT emulate) maybe 5% even make it to parallel... fuckin frustrating...

 

[holto]

a great way to mix things up 4 U would be to alternate parallel with the deeper stuff...

you should be stronger 2 parallel

 

[ZZuluZ]

Go deep. You'll be hitting your back, hamstrings and quads harder.

What does your ab training consist of? Again, I think it's holding you back.


-Zulu

 

[scruples]

doin abs once per week... 3 sets of crunches (20-25 per set) and 3 sets of decline leg raises (dunno if that's the proper term, but the ones where you lie down, hold on to a bar above your head and raise your legs up) with about 10-15 per set of those... now that i think about it more, my abs might be rather weak, but i don't feel them as the problem spot in my squats... and i think that i am still going to go as low as possible... i just think that i'd be selling myself short otherwise...

 

[gettinlarger]

work on the lower back and abs. theyre big parts of the squat.

 

[Intenceman]

Try doing your warmups - light - "ass to calves" and work into a heavy set to parallel over 4-5 sets- It helps me (I'm tall- 6'3").

 

[b fold the truth]

I am 6'2" tall...easily. I also do my high bar squats butt to the floor!!!! My box squats are slightly below parallel...but that is about as deep as my hips will safely let me drop.

Go deep on your squats, focus on your back, ham, ab strength and grow.

B True

 

[ZZuluZ]

Go heavy on your ab movements. Use weight.

Weighted sit-ups, eagle situps, pull throughs... all good stuff.

-Zulu