Squats

jaq475 · 08-04-2002, 11:34 PM

Could somebody please clue me in on a efficent way to increase my 1rep max on sguats.I'v been stuck around 495 for the last 3 months.I'm reday for anything!!!

Solid_Steel · 08-05-2002, 01:08 AM

Squat deep and with perfect form. My heavy sets look exactly like my light sets. As long as your legs are pumping up keep beating on them. When maximally pumped , stretch the hell out of your entire thigh complex.

Another thing i've done thats added a ton of strength to my legs squat in particular:
Sit on a box/stool (the one I used was 10 inches high, and I sunk into it), and relax your thighs while slightly rocking back, imitating the motion you do when you sit down.

Then explode up with all your might, while flexing your hips and thighs simultaneously.

Only rest 30-45 seconds between sets.

The key is to use a weight that really allows u to explode. If u slow down on the way back up its too heavy.

Dr. Pain · 08-05-2002, 07:12 AM

Most excellent advise!

I also think it's important to "feel the w8" so you don't freak with it on your back for the first time! Get in a power rack, set the safety bars very high (about 6 inches below squat standing height) Lay a bar out with 545 to 585 and then go under it and lift it to standing a few times. After that 515 should feel light!

DP

nikegurl · 08-05-2002, 09:58 AM

is it bad when you're about halfway through a set to start resting at the top for a few seconds? i never manage to keep the tempo exactly the same from rep1 to 8. the last 3 reps or so have longer rests at the top. is that bad?

jaq475 · 08-05-2002, 01:58 PM

Well,today is squat day.Time to try something new!I will keep all of your suggestions in mind as I create a new routine.It will probably consist of pyramiding sets working up to a single.Then maybe I'll do some half jacks or heavy hole shots to top of the squat portion.Then it's on to straight legs and hamstring curls.What do you think?Sound good?

08-04-2002, 11:34 PM	#1
jaq475 Master Of My Reality?? Join Date: Jul 2002 Location: Hamilto Illinois Posts: 6	Squats Could somebody please clue me in on a efficent way to increase my 1rep max on sguats.I'v been stuck around 495 for the last 3 months.I'm reday for anything!!!

08-05-2002, 09:58 AM	#4
nikegurl Registered User Join Date: Mar 2002 Location: LA, CA Posts: 5,635	is it bad when you're about halfway through a set to start resting at the top for a few seconds? i never manage to keep the tempo exactly the same from rep1 to 8. the last 3 reps or so have longer rests at the top. is that bad?
	If you want to achieve things that others can't... You have to do things that others won't.

08-05-2002, 01:58 PM	#5
jaq475 Master Of My Reality?? Join Date: Jul 2002 Location: Hamilto Illinois Posts: 6	Well,today is squat day.Time to try something new!I will keep all of your suggestions in mind as I create a new routine.It will probably consist of pyramiding sets working up to a single.Then maybe I'll do some half jacks or heavy hole shots to top of the squat portion.Then it's on to straight legs and hamstring curls.What do you think?Sound good?
	MOREPOWER

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08-05-2002, 01:08 AM	#2
Solid_Steel Registered User Join Date: Jun 2002 Location: Mpls , MN Posts: 42	Squat deep and with perfect form. My heavy sets look exactly like my light sets. As long as your legs are pumping up keep beating on them. When maximally pumped , stretch the hell out of your entire thigh complex. Another thing i've done thats added a ton of strength to my legs squat in particular: Sit on a box/stool (the one I used was 10 inches high, and I sunk into it), and relax your thighs while slightly rocking back, imitating the motion you do when you sit down. Then explode up with all your might, while flexing your hips and thighs simultaneously. Only rest 30-45 seconds between sets. The key is to use a weight that really allows u to explode. If u slow down on the way back up its too heavy.

08-05-2002, 07:12 AM	#3
Dr. Pain Join Date: Feb 2002 Location: Get the Duct Tape...I'm Ripped Again! Posts: 11,239	Most excellent advise! I also think it's important to "feel the w8" so you don't freak with it on your back for the first time! Get in a power rack, set the safety bars very high (about 6 inches below squat standing height) Lay a bar out with 545 to 585 and then go under it and lift it to standing a few times. After that 515 should feel light! DP