What are some good assistant exercises for the squat?

[bharminder]

For the past 2-3 months my squat hasnt moved at all..maybe 5 lbs max...my deadlift and bench seem to be progressing well though....


My routine:
DAY ONE: MONDAY
bench press: 3 sets of 5 reps
military press: 3 sets of 5 reps
close-grip bench: 3 sets of 5 reps

DAY TWO: TUESDAY
squats: 3 sets of 5 reps
sit-ups: 2 sets of 15 reps
calf raises: 3 sets of 12 reps
static grip: 1 set of 30 seconds.

DAY THREE: FRIDAY
dead lift: 3 sets of 5 reps
chin-ups: 3 sets of 5 reps
barbell row: 2 sets of 5 reps
barbell curls: 3 sets of 5 reps
side bends: 1-2 sets of 15

Any Suggestions of what I could do to raise my squat up?

 

[ballast]

If you are trying to increase your strength for squats, you might want to drop your reps down a bit.A good progression scheme is to do a max set of 5 reps one week.The next week, add weight(5-10 ibs)and try to get 3 reps.The following week, use the same weight from the previous week, except shoot for 5 reps.This is a gradual process, but has worked well for me.Another system that works well is the 5/4/3/2/1 method.Warm up to a max set of 5 reps.Add a small amount of weight and shoot for 4 reps.Keep going until you hit a max single.This technique is best used every other week.I know alot of people think singles and near max lifts are dangerous, but as long as you use good form and progressively work up in poundages, there is little risk.
As for assistance exercises, it depends on which part of the squat gives you the most difficulty;If you are weak coming out of the bottom, try deadlifts off blocks,bottom position squats or zercher squats.If your middle is weak, try front squats or lunges.I don't know of anyone that has trouble locking out a squat, and I doubt you're the exception, so there is no need for assistance work there.In short, I'd strongly recommend you implement a low rep scheme and choose one or at most two assistance exercises and work them hard.If you are using good form and adequate intensity, your squat should progress fairly quickly.

 

[Arnold]

How often do you squat? Every leg work-out?

If so, try alternating, squats one week, leg press the next.

I'm not sure if your goals are strength or size, but I never worried to much about weight/poundages. In fact I tend to get more response on my legs when I do higher reps. But, that just me.

 

[Charger]

What worked for me was to go to a lighter weight and work on going deeper and just working on my form. In reality I think what I did was give my legs a break from the heavy weight for a couple of weeks that helped the most but I also really re-evaluated my form.
To be honest I can't say my max is higher(which sucks!) but I can go much deeper now with the same weight and my legs have definitly made some good size gains which is why we do this anyway isn't it?

 

[bharminder]

.

Im worried more about strength than size

 

[harminder]

Hello big boy

Strength is important if your size is perfect.

 

[NOTD]

Strength is imporant if that's what your goal is, size is important if that's what your goal is. Judging by what he's said, he wants to be able to lift more, he's not really looking for for size.

 

[rburton]

It is almost impossible to make gains for both the squat and deadlift when both are performed during the same week.

 

[bharminder]

i made that post about 2 years ago....hah

I got sorta lazy off and on the past two years but i'm starting to get back into working out...