Just a quick question. What do you guys think is the best way to add poundage to your squat? I've lifting for about five years and I normally stay between 6-8 reps for 3 sets.

I know traditionaly the way to gain strenght is to power lift, which I do on bench and other exercises, 3x3's, 4x4's, etc. But does that work on squats?

Will the quads, being the largest muscle group, get a good pump from only 3 or 4 reps? The times I did only do 4-6 reps I really didn't really feel like I was getting any where, mind you I only did that for a few months. Did I give up too early?

today I did

315x8, 365x8, 385x6 parallel followed by 225x8 full on the smith and it felt pretty good

I haven't maxed in a while but I guessing mabey 450-470 parallel I'm trying to get to roughly 300% of my body weight.

I'm 18, 5'8 175 if it matters. Thanks for reading this and the advice http://www.gixxer.com/forums/images/graemlins/cheers.gif

i dont squat anymore, but when i did i would do legs twice a week. id get at least paralled if not a little lower, and you have to squeeze out forced reps. you may want a spotter to help you squeeze out the last one or two. just use a weight that practically breaks you. do 6 sets of low reps, and if you feel you have any extra left burn out a quick set with low weight for about 15 reps. then go on to your extensions and curls to finish off.

there are many ways to get results and everyones body responds a little different. this worked for me. i weighed 182 when i was doing legs like a freak and i was working out with 435 for sets of 8 (no cheating either).

A huge way to help with heavier weight are knee wraps...something you should be using anyway...also...you seem to be going up in kinda small incraments(the jump from the 2nd to 3rd set is only 20#'s)...try this for now:

225x8/10 for a warm up...
350x6 First set
405x6 Second set
455x6/8 Third set

The key is not to burn them out in the earlier sets...save the energy to blast that last set...and your body will get used to the weight...also...get a GOOD spot...if you have to don't hesitate to get 3 people...one to spot you and one person at either end of the bar...Your young...don't wanna get hurt...better safe than sorry...

ps...odd #'s suck...if you can do 5...you can do 6 http://www.gixxer.com/forums/images/graemlins/crazy.gif

Thanks guys, what you are saying is pretty much along the lines of what I was thinking. keeping it at 6-8 reps. Righ now I'm at a gym I dont like, I don't really feel comfortable and I don't really trust anybody in there to spot me so I've been using the smith for the past two leg workouts. I need to finish off the month and get my money back then go to Golds.

1quik6, I like your Idea I've recently started taking my leg workouts more seriously again, and after I pinched a nereve in my back a last year I've been going up in smaller increments for obvious reasons. I think I will try:

355x6
380x6
405x6 if possible http://www.gixxer.com/forums/images/graemlins/crazy.gif

I will admit, I'm staring to get more excited about lifting weights now, like I used to be, and I think this fourm is part of the reason. Thanks for the relpys any more input is welcome

ohh, and about those odd #'s, It's funny you should mention that. I like to do odd numbers on bench and for some reason, I don't do them on squats these days, however.

If your looking to add more weight to your squat,then definitely get a good thick set of knee wraps.You might have to order them from a powerlifting mag.Also make sure you have a good powerlifting belt,not one of those cheesy Weider brown leather belt http://www.gixxer.com/forums/images/graemlins/plthumbsdown.gif

between those two items, you should have no problems adding a solid 75lbs. to your squat.

Any reason you don't go below parallel?My opinion is if your ass ain't touchin your ankles every rep,well you just ain't squatting bro.Other people will disagree.Thats fine.

As far as reps,I always try to get at least 4-6,but when I squat I go heavy all the time.If I can do more then 10 reps,I'm either warming up or my partner didn't put enough plates on the bar.This is my staple for quad mass.I will do other squat variations with high reps,but always after I do my heavy sets first,and thats at least 6 sets.

Up the weight,up the sets and grow.....

oldgixxer said:


Any reason you don't go below parallel?My opinion is if your ass ain't touchin your ankles every rep,well you just ain't squatting bro.Other people will disagree.Thats fine.





No real reason, just works well for me as far as ballance and I get a good drive. I do in the warm up and post work out set's (8x225) but not on my real sets. I don't disagree, some people have terible form, It's just me http://www.gixxer.com/forums/images/graemlins/thumb.gif

I'm thinking 6 might be the number. That seems to be the consensus. Thanks guys, I'm off to the gym to work some back, after I eat this crappy school food http://www.gixxer.com/forums/images/graemlins/crazy.gif

Gixkid600 said:
355x6
380x6
405x6 if possible http://www.gixxer.com/forums/images/graemlins/crazy.gif




See...there you go with the small incraments again...if you can hit 385 for 6...then follow up with 225 for 8...then you should have no problem hittin that 405 for 6...infact...instead of doin 380 for 6...do it for 4...save that energy for yer third set and I garentee you'll be able to blast 455 for at least 4 to 6 reps...again...wrap those knees nice and good and have a good spot...you'll be fine though...

ps...don't feel like you should be pressured into doin the weight...go at yer own pace bro...you can even do it the way you mentioned for a week or two...then by the third week you should be good to go...good luck...

1qwik6? said:

Gixkid600 said:
355x6
380x6
405x6 if possible http://www.gixxer.com/forums/images/graemlins/crazy.gif




See...there you go with the small incraments again...if you can hit 385 for 6...then follow up with 225 for 8...then you should have no problem hittin that 405 for 6...infact...instead of doin 380 for 6...do it for 4...save that energy for yer third set and I garentee you'll be able to blast 455 for at least 4 to 6 reps...again...wrap those knees nice and good and have a good spot...you'll be fine though...

ps...don't feel like you should be pressured into doin the weight...go at yer own pace bro...you can even do it the way you mentioned for a week or two...then by the third week you should be good to go...good luck...



Geezzz, you trying to kill me or somethin http://www.gixxer.com/forums/images/graemlins/crazy.gif (j/k)

385x6 followed by 225x8 is not hard, 405 is not out of the question, but I cannot see 455x6 now. In a few weeks mabey, but I doubt I could walk into the gym and do that tomorow

I think 25 pound increments would be better for my consistency for now instead of 50

Looking at this 1rm chart, here

http://keithpayne.homestead.com/files/estmaxsquat.htm

I know these things aren't 100% accurate (the higer the weiight/reps the more they seem to be off) but 455x6 would put me squating 565 or thereabouts. Thats over 320% of my body weight, and not to be negative, but I don't think thats reallistic for me right now.

I do thank you all very much for your input any anything else you would like to add would be appreciated http://www.gixxer.com/forums/images/graemlins/cheers.gif

2 words...Dedication and Confidence...you'll hit that 455 in no time http://www.gixxer.com/forums/images/graemlins/thumb.gif http://www.gixxer.com/forums/images/graemlins/cheers.gif