Thread: ass to grass squats not increasing

Go heavier, increase the frequency, try some form of periodization, etc. Just try some shit out.

Also, what's your weakest point in the lift?

middle, Im VERY strong in the bottom portion though, I can pause for 2 or 3 solid seconds, but its just the middle area that is my weak area.

How many sets are you doing on squats?? You just said that you pyramid up, not how many sets you do....If only doing 3-4 sets on that and only 3-4 sets of leg ext...I would say increase the volume and change things up a bit...maybe add leg presses or hacks or BOTH. Change up the rep ranges and even order of the exercises from week to week if you like...Quads can handle a LOT more than 6-8 sets IMO, hard or not.

Right now since I can't really squat heavy because of my back...I start with leg presses and pile on the weight (got 1000lbs last week for 10, going for 1100 this week and if I can get around 10 with that then I'm adding another set and going for 1200, wish me luck) Maybe 4 sets here pyramiding up of course...then hacks 4 sets pyramiding up, then leg extensions for 3 sets of 20 (can't walk too great after these, I LOVE it) Then I hit hams and calves. Just a thought though. Some people think I'm crazy.

Originally Posted by swordfish

middle, Im VERY strong in the bottom portion though, I can pause for 2 or 3 solid seconds, but its just the middle area that is my weak area.

That's probably your quads that are the weak link then. You could try adding in some front squats or leg presses with your legs low on the sled.

It my also be your glutes, but I'm leaning more toward quads since you're really strong in the hole.

i'd scratch the leg extensions, switch up the set/rep parameters and add front squats as well as bulgarians. front squats being the heavier load of the three.

How are you weaker in the middle of the rep? Are you sure you just aren't getting the bar moving up explosively at the bottom? How long have you been doing this routine?

Originally Posted by Dale Mabry

How are you weaker in the middle of the rep? Are you sure you just aren't getting the bar moving up explosively at the bottom? How long have you been doing this routine?

I don't get that either. Once you pass parallel (the middle of the rep) it is smooth sailing from there. I would say, off the bottom you are coming out slow. Can you post a video?

I'm sort of assuming that he means at parallel when he says the middle of the repetition. Maybe I shouldn't.

that is what i mean, at parallel, which is the middle of the rep, is where my weak link is, coming right out of the hole im strong but it starts to slow in the middle.

Originally Posted by swordfish

that is what i mean, at parallel, which is the middle of the rep, is where my weak link is, coming right out of the hole im strong but it starts to slow in the middle.

Try some box squats or bottoms up squats. Set the box or pins in the rack so that you are just barely below parallel.

Confucious say, let grass grow, and your squat will increase.

Pause squats may be a good idea too, if you are stopping at parallel you are not getting it moving quick enough at the bottom. Are bottoms up squats the same as pause squats? I have never heard that terminology.

Originally Posted by swordfish

I have been uping the weight on ass to grass squats and ive added about 25 lbs or so to my squat in 6 weeks, but ive come to a halt. i can do about 215 for a hard ass set of 6, but that is my limit ive been stuck there for a couple of weeks.

this is my leg routine, maybe new exercises ?

squats- pyramid up to a hard set of 6
leg ext- 3-4 sets of 6-15
leg curls- 3 sets of 10-12
stiff deads- 4 sets 8-15

the final sets of each exercise are taken to failure.

Maybe i should take a couple of weeks and go light? maybe more rest in between squat days? maybe im just not busting ass enough and need to really throw those 5 lbs on the bar?? this is how my routine is now, im thinking of adding extra days of rest.

2 on 1 off 2 on 1 off

day 1- seated press
upright rows
standing calf raises
seated calf raises

day 2- deads
rows
bb curls
db curls

day 3 off
day 4- squats
leg ext
leg curl
stiff deads
calf raise

day 5- incline barbell
flat barbell
skull crushers
overhead ext.

day 6- rest
day 7-repeat

Any advice on what to do ?

I dont BB or anything, but if I come to a hault, and i'm commonly doing sets of X amount of reps, I will increase the weight and lower the reps.

I was having the same problem. I was able to do an ATG back squat of 275 but then it seemed like I had some sort of problem with them. I assumed it was just a mental block and began trying front squats. I do them olympic style (rack position, ATG) and I added 20+ to my ATG back squats by doing these. I really feel they helped a lot because when I first started them I was sore in my legs and back like I never was with back squats. I understand that getting sore EVERY workout isn't what makes it a good workout. It is my opinion, however, that you definitely should get sore when you're first starting a new exercise. Otherwise, you're probably doing something wrong. Anyways, I thought the ATG front squats really helped me a lot in basically all areas. I never went back to the back squats actually.

BigDyl - smart man, that Confucius.

Originally Posted by Dale Mabry

Pause squats may be a good idea too, if you are stopping at parallel you are not getting it moving quick enough at the bottom. Are bottoms up squats the same as pause squats? I have never heard that terminology.

Bottoms up squats are where you set the pins in a rack so that you begin the movement with the concentric. I guess it would be the same, as you should pause on the pins for a couple of seconds if you are performing sets of multiple repetitions.

I am the exact same way. Whenever i do ATF Squats, i go deep all the way down (until like your hamstrings are touching your calves). Then it's the driving force as soon as your hamstrings are off your calves and then your in the middle stretch (parallel) , thats where it gets hard to keep pushing up and sometimes my quads will just give out and i gotta drop the bar.

Originally Posted by shiznit2169

I am the exact same way. Whenever i do ATF Squats, i go deep all the way down (until like your hamstrings are touching your calves). Then it's the driving force as soon as your hamstrings are off your calves and then your in the middle stretch (parallel) , thats where it gets hard to keep pushing up and sometimes my quads will just give out and i gotta drop the bar.

are you relaxing at the bottom of the rep or are you staying real tight?

relaxing

Originally Posted by shiznit2169

relaxing

stay tight.

Originally Posted by P-funk

stay tight.

wouldn't that make it harder though? If i go deep down in bottom position while still being tight, wouldn't that make it more difficult to drive up?

If using a dead stop back squat/bottoms up squat, be sure to perform a couple sets of regular squats right after. They're great for strength development out of the hole but have the potential to reduce the ability to use the stretch shortening cycle.

Functional and overcoming isometrics will also help.