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low squat max

ianakers Posts: 127 Joined: 2005/02/06	2005/03/02, 07:22 PM my squat max is very low compared to what people my size are doing and what i would expect to do. im thinking that i maight bne doing something wrong but i dont really know what
	2005/03/02, 08:11 PM it could be your intensity...many people do X reps X sets week in and week out and don't know why they don't progress...not saying this is the case with you...but once you get to a level where you're failing for example at 3 reps (assuming you're training for power)...then every week your goal should be to add another 5-20lb on to that weight...or to do 4 reps....(if you're training in the 1-5 range) so if you're doing for example 5 sets...1 warm up...and 4 working sets of 5,3,2,2....so your goal every week should be not only to hit those reps with a certain weight ...but do so that you're unable to hit another rep...and every week increase that weight by a small amount...thus slowly progressing into higher weights... another common thing I see is people using too much weight for THEM....and doing 1/4 or 1/2 range of motion....to get full benefits you must go down to at LEAST parallel and even lower for added difficulty....(there are some exceptions when people purposely train weak points in their lift with limited ROM...but that's not the intent of most people when I see them do it) Also make sure your technique is flawless....depending on your goals...whether you're using a wide powerlifting stance where you lean forward and keep the weight lower on your back...or you're using bodybuilding shoulder/close stance and keeping the weight on your traps and are more upright.... Also don't do exercises that hit same muscle in the same workout...so if you choose to do squats...don't do leg press or lunges....instead focus on hitting all the major muscles of legs....and keep the volume reasonable...so under 20 reps...and maybe even 15-16....if your intensity is high enough...it should be plenty.....also make sure you give yourself at least a week of complete rest for legs.... hope this helps..gl
bigandrew Posts: 5,146 Joined: 2002/10/21	2005/03/02, 08:32 PM look at the west side template......and do stuff that bulds squats.........ie...front squats, goodmornings,box squats, jump squats, try different stances also.. sumo, normal, close stance. ......also key areas that will make you weak in squat, ......hams ,lower back and abbs. like menace said......intensity is the key...... I do my reps liek this 3x3 3x2 3x1 thats 18 total reps...........do basicly 2 sets of 10......btu which one is more intense on the body? Over all "my way' is more intense because of poundages lifted, rather than light weight many times. Plus the lower reps inable me to do perfect form.......everybody knows the last few reps aren't quite parallel lol...i do it and i sure other veterans do it too lol.......so lower the reps raise the weight.......but stay safe and keep the spot bars in place. -------------- My drinking squad, has a cheerleading problem!!