Pages: 1
Legs
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Posted by: ZONE
Squats:
What can I do to increase my squat???
5X5 method
1X20 method
10X10 method
What has been most effective for you?
Posted by: Scotty the Body
Do you ever use the Smith for squats?
I've found that it helps me to increase the weight I can free squat.
I can free squat 285x6 and free squat 405x6
Posted by: ballast
As far as rep schemes go, the one's that have been most beneficial for increasing squats or deadlifts is alternating the 5/4/3/2/1 system with 5x5.The 5/4/3/2/1 system is brutal but works quite well for me.If you're not familiar with it, it goes like this:After warming up with several progressively heavier sets, pick a weight were you can just barely complete 5 reps in good form.Add a small amount of weight and after resting about 3 minutes or so, try to get four reps.Keep repeating until you have worked up to a one rep max.This is very demanding, which is why I like to do the 5x5 the following week before going back to 5/4/3/2/1.If you aren't accustomed to doing low rep work, I would skip this idea.
Posted by: Charger
looks good to me, I will have to give that a try. Looks like you might want to keep a trash can close by.
Posted by: Robert D.
what has worked for me?
Going heavy, low reps, 5-6 sets.
Posted by: Maki Riddington
Usually low rep training has helped me to a stronger squat.
Posted by: w8lifter
This program worked for me! 
Posted by: ZONE
Thanks gang ... I've been doing a 8-10 rep range for 3-4 work sets with 2 warm up sets.
I think I'll try the 5X5 work sets thing for the next 8 weeks and see how I do.
I'll let you know.
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