What are some tips to increase your squat?
Strength and range of motion…..
Strength and range of motion…..
MuscleDog For Men > Strength Training and Bodybuilding > Tips to increase your squat
Tips to increase your squat
I dont really know any tips, but squatting is an exercise that responds to good old hard work. For most people, 2-3 times a week is about the right frequency, I always concentrate on sets of 5, but Id say that anything in the 4-6 range would be right for most people. Most people respond fairly well to several work sets each workout.
For most people who arent really advanced, that’s about as good as it gets. Plain old boring hard work.
For most people who arent really advanced, that’s about as good as it gets. Plain old boring hard work.
We do 1 heavy and one light day to jack ours up.
Speed day ideas
1) do light explosive front squats
2) Lightenings (standard squat )
3) Bend and hangs
4) Walking lunges
5) sled or truck drang
6) Single leg dbell squats
7) Box squats
8) Hop squats
Most of these would be considerd light day speed exercises although lightenings could go either way.
Heavy training
1) Heavy triples 8-10 sets of 3 15-20 secs between sets
2) Chain or lightening squats
3) Banded squats
4) Cant remember the technical name be we have one that we do that I learned talking to a westside guy years ago that we still do today that is wicked hard its like a box squat but you sink into a foam pad RUFF STUFF.
most of these are progressive to a 1RM the others are 50 to 70% 1RM
Speed day ideas
1) do light explosive front squats
2) Lightenings (standard squat )
3) Bend and hangs
4) Walking lunges
5) sled or truck drang
6) Single leg dbell squats
7) Box squats
8) Hop squats
Most of these would be considerd light day speed exercises although lightenings could go either way.
Heavy training
1) Heavy triples 8-10 sets of 3 15-20 secs between sets
2) Chain or lightening squats
3) Banded squats
4) Cant remember the technical name be we have one that we do that I learned talking to a westside guy years ago that we still do today that is wicked hard its like a box squat but you sink into a foam pad RUFF STUFF.
most of these are progressive to a 1RM the others are 50 to 70% 1RM
Check out this article about the BOX SQUAT
by Dave Tate
Box Squat Pad
Technique is the most important factor in squatting big weights. If you’re training with bad technique then it doesn’t matter what supplemental exercises you use or how many sets or reps you perform. Your squat will only go so far and then get stuck.
The form is the same as the regular squat but with the added bonus of being able to develop explosive strength. The box squat also places all the stress directly on all the squatting muscles.
“Every member of Westside Barbell performs box squats year around with the only regular “free squat” being done in competition. “
Advantages of Box Squatting
1) Training on a box will allow you to sit back onto the box to a point where your shins are past perpendicular to the floor. This places all the stress on the squatting muscles (hips, glutes, lower back and hamstrings.) When you can increase the stress on these muscles and lower the stress on the quads, then you’ll be ready to see your squat poundages start moving.
2) Restoration is another major advantage of box squatting. You can train more often on a box when compared to free squatting. According to Louie Simmons, the original members of Westside Barbell in Culver City, California, used to perform box squats three times a week. Currently at Westside we train the box squat every Friday for our dynamic workout and occasionally on Monday’s maximal effort workouts. If you’re new to box squats, I suggest you do them once per week.
3) When performing box squats you never have to guess how low you’re squatting. It’ll always be the same. Think about it: when most people start adding weight to the bar, their squats get higher and higher. You see this all the time in any gym you go to. They look good with the light weights, then begin doing quarter squats when the weight gets heavy. With box squats, you’ll always go low enough.
4) The last reason to box squat is to reinforce good squat technique. Many times for the intermediate or beginning squatter, the hamstrings aren’t yet developed and “sitting back” into a squat is impossible without falling over backward. To teach these athletes how to free squat properly would take months. The squat wouldn’t look right until the hamstrings and glute strength increases. Why wait two or three months? Put them on the box and you’ll have them squatting properly within five minutes.
Within one month the hamstrings will begin to kick in because of the added stress of sitting back on the box.
Check out some videos on how to do a box squat
West Side Back Sqaut 1
http://www.muscledog.com/video/view/373/WEST_SIDE_BOX_SQUAT#
West Side Back Sqaut 2
http://www.muscledog.com/video/view/374/WESTSIDE_BOX_SQUAT_2#
by Dave Tate
Box Squat Pad
Technique is the most important factor in squatting big weights. If you’re training with bad technique then it doesn’t matter what supplemental exercises you use or how many sets or reps you perform. Your squat will only go so far and then get stuck.
The form is the same as the regular squat but with the added bonus of being able to develop explosive strength. The box squat also places all the stress directly on all the squatting muscles.
“Every member of Westside Barbell performs box squats year around with the only regular “free squat” being done in competition. “
Advantages of Box Squatting
1) Training on a box will allow you to sit back onto the box to a point where your shins are past perpendicular to the floor. This places all the stress on the squatting muscles (hips, glutes, lower back and hamstrings.) When you can increase the stress on these muscles and lower the stress on the quads, then you’ll be ready to see your squat poundages start moving.
2) Restoration is another major advantage of box squatting. You can train more often on a box when compared to free squatting. According to Louie Simmons, the original members of Westside Barbell in Culver City, California, used to perform box squats three times a week. Currently at Westside we train the box squat every Friday for our dynamic workout and occasionally on Monday’s maximal effort workouts. If you’re new to box squats, I suggest you do them once per week.
3) When performing box squats you never have to guess how low you’re squatting. It’ll always be the same. Think about it: when most people start adding weight to the bar, their squats get higher and higher. You see this all the time in any gym you go to. They look good with the light weights, then begin doing quarter squats when the weight gets heavy. With box squats, you’ll always go low enough.
4) The last reason to box squat is to reinforce good squat technique. Many times for the intermediate or beginning squatter, the hamstrings aren’t yet developed and “sitting back” into a squat is impossible without falling over backward. To teach these athletes how to free squat properly would take months. The squat wouldn’t look right until the hamstrings and glute strength increases. Why wait two or three months? Put them on the box and you’ll have them squatting properly within five minutes.
Within one month the hamstrings will begin to kick in because of the added stress of sitting back on the box.
Check out some videos on how to do a box squat
West Side Back Sqaut 1
http://www.muscledog.com/video/view/373/WEST_SIDE_BOX_SQUAT#
West Side Back Sqaut 2
http://www.muscledog.com/video/view/374/WESTSIDE_BOX_SQUAT_2#
Whats the big deal with being able to squat 3 times a week when you are juiced up, as the group pushing this sort of training admits to being… when clean athletes routinely squat 6-9 times a week?
Also, pretty much everything else in this article is predicated on us wanting to squat with a wide stance and vertical shins, and using total posterior chain and no quads. And, this is extremely wrong unless you are part of the very specialized group this is not only a competitive powerlifter, but a competitive powerlifter who uses gear and usually a monolift. If you are a powerlifter who doesnt compete in a federation that allows canvas suites and a monolift, and certainly if you are an athlete in another sport, you dont want to squat like this.
Also, pretty much everything else in this article is predicated on us wanting to squat with a wide stance and vertical shins, and using total posterior chain and no quads. And, this is extremely wrong unless you are part of the very specialized group this is not only a competitive powerlifter, but a competitive powerlifter who uses gear and usually a monolift. If you are a powerlifter who doesnt compete in a federation that allows canvas suites and a monolift, and certainly if you are an athlete in another sport, you dont want to squat like this.
great call Coach. first and foremost you need to make sure that your mechanics are good and that you are squatting properly, especially since your height and limb length will change the most effective positioning for your squat. once you have everything in the best anatomical position for you, it comes down to practice practice practice.
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Whats the big deal with being able to squat 3 times a week when you are juiced up, as the group pushing this sort of training admits to being… when clean athletes routinely squat 6-9 times a week?
Also, pretty much everything else in this article is predicated on us wanting to squat with a wide stance and vertical shins, and using total posterior chain and no quads. And, this is extremely wrong unless you are part of the very specialized group this is not only a competitive powerlifter, but a competitive powerlifter who uses gear and usually a monolift. If you are a powerlifter who doesnt compete in a federation that allows canvas suites and a monolift, and certainly if you are an athlete in another sport, you dont want to squat like this.
Also, pretty much everything else in this article is predicated on us wanting to squat with a wide stance and vertical shins, and using total posterior chain and no quads. And, this is extremely wrong unless you are part of the very specialized group this is not only a competitive powerlifter, but a competitive powerlifter who uses gear and usually a monolift. If you are a powerlifter who doesnt compete in a federation that allows canvas suites and a monolift, and certainly if you are an athlete in another sport, you dont want to squat like this.
Glenn… you are so set on your ways as far as rep ranges, sets, weight, and positioning.
I know that you are one of the top strength coaches in Olympic lifting but why is it bad to try different variations of squats… doesn’t it activate different muscle fibers?
Maybe box squats are not ideal for olympic lifting but there are many people that go to the gym to stay healthy, look fit, gain muscle, or lose fat..
What is so wrong with trying different variations of leg width, reps schemes ect… It just seem that you are all about olympic lifting when there is an entire community of people that have other goals…
Are you against set ups, lunges, straight leg dead lifts, leg press, hack squats ect? It seems that you are all about basic squats, deadlifts, and olympic lifts.. WHY?
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In Russia they give you these pink pills that help your squat alot! lol its like magic! I heard it works a little better than creatine!
what are you talking about magic pink pills?
Dianabol… steroid reference.
http://www.steroid.com/Dianabol.php
Laura
I personally have seen drug free unequipped powerlifters who use multiple squat training methods conventional sumo and everything between. And see explosive great results Check out Big Vicks Video on Butch’s barbell community he and I have been working together for a few years now and to see an unequipped conventional squatter hit almost 800 is unbelievable.
The way I and many others in the powerlifting game see it is by changing stance, bar position and exercise’s frequently you introduce stabilizers that normally would not be in play by conventional squatting alone. My squatters may do sumo box squats heavy one week and chained zerchers the next. We include two workouts for legs/squat per week one speed day and one ME day and see amazing results.
Butch
I personally have seen drug free unequipped powerlifters who use multiple squat training methods conventional sumo and everything between. And see explosive great results Check out Big Vicks Video on Butch’s barbell community he and I have been working together for a few years now and to see an unequipped conventional squatter hit almost 800 is unbelievable.
The way I and many others in the powerlifting game see it is by changing stance, bar position and exercise’s frequently you introduce stabilizers that normally would not be in play by conventional squatting alone. My squatters may do sumo box squats heavy one week and chained zerchers the next. We include two workouts for legs/squat per week one speed day and one ME day and see amazing results.
Butch
Quote
Laura
I personally have seen drug free unequipped powerlifters who use multiple squat training methods conventional sumo and everything between. And see explosive great results Check out Big Vicks Video on Butch’s barbell community he and I have been working together for a few years now and to see an unequipped conventional squatter hit almost 800 is unbelievable.
The way I and many others in the powerlifting game see it is by changing stance, bar position and exercise’s frequently you introduce stabilizers that normally would not be in play by conventional squatting alone. My squatters may do sumo box squats heavy one week and chained zerchers the next. We include two workouts for legs/squat per week one speed day and one ME day and see amazing results.
Butch
I personally have seen drug free unequipped powerlifters who use multiple squat training methods conventional sumo and everything between. And see explosive great results Check out Big Vicks Video on Butch’s barbell community he and I have been working together for a few years now and to see an unequipped conventional squatter hit almost 800 is unbelievable.
The way I and many others in the powerlifting game see it is by changing stance, bar position and exercise’s frequently you introduce stabilizers that normally would not be in play by conventional squatting alone. My squatters may do sumo box squats heavy one week and chained zerchers the next. We include two workouts for legs/squat per week one speed day and one ME day and see amazing results.
Butch
I agree, I would think adding variety to your workout routine is beneficial for stimulating different muscles and preventing any type of stagnation.
I can’t see how a box squat would be detrimental.. Maybe it is not the idea form of squatting, however i think its great to change things up and stimulate different muscles from time to time..
Actually in my opinion the Box squat is ideal. Think about this when you push a car its always hardest to build momentum right froma static position right. let people argue that when you squat the shift of direction is the same as a box its not think about rocking said car rapid ecc/concen montions. Which help your body use the stretch reflex and move the weight right.
When box squating properly you actually create a static or stalled spot in the lift. Thus seperationg the eccentric and concentric phase not allowing you to utilize the full stretch reflex which makes the muscles work harder. The benifits of these to anyone even the casual if trained properly are unarguable and proven over and over equipped unequipped juiced or not juiced.
I ask everyone sport specific aside yes you are stronger when you can utilize the stretch reflex. But if you can work above and beyond that by seperation why not.
Butch
When box squating properly you actually create a static or stalled spot in the lift. Thus seperationg the eccentric and concentric phase not allowing you to utilize the full stretch reflex which makes the muscles work harder. The benifits of these to anyone even the casual if trained properly are unarguable and proven over and over equipped unequipped juiced or not juiced.
I ask everyone sport specific aside yes you are stronger when you can utilize the stretch reflex. But if you can work above and beyond that by seperation why not.
Butch
Quote
Actually in my opinion the Box squat is ideal. Think about this when you push a car its always hardest to build momentum right froma static position right. let people argue that when you squat the shift of direction is the same as a box its not think about rocking said car rapid ecc/concen montions. Which help your body use the stretch reflex and move the weight right.
When box squating properly you actually create a static or stalled spot in the lift. Thus seperationg the eccentric and concentric phase not allowing you to utilize the full stretch reflex which makes the muscles work harder. The benifits of these to anyone even the casual if trained properly are unarguable and proven over and over equipped unequipped juiced or not juiced.
I ask everyone sport specific aside yes you are stronger when you can utilize the stretch reflex. But if you can work above and beyond that by seperation why not.
Butch
When box squating properly you actually create a static or stalled spot in the lift. Thus seperationg the eccentric and concentric phase not allowing you to utilize the full stretch reflex which makes the muscles work harder. The benifits of these to anyone even the casual if trained properly are unarguable and proven over and over equipped unequipped juiced or not juiced.
I ask everyone sport specific aside yes you are stronger when you can utilize the stretch reflex. But if you can work above and beyond that by seperation why not.
Butch
There is a reason why the vast, vast majority of athletes in the world do not base their training on box squats.
I just used a quote that seems relevent in this situation also…
“In theory, theory and practice are the same. In practice, they are not”
And, less you think that my bias is because of some lack of experience with WSB training methods, or bias against Louie, WSB methods helped me to squat 770lbs for 3 reps RAW, and I have known louie since around 1991 or 1992. I have made the long road trip to visit him with several of my athletes, and have done multiple sets of 300lbs + reverse hypers among other things in his gym in columbus.
despite that, when programming for non equipped powerlifters, the box squat as taught by some is not, IMO, appropriate for many athletes as a MAIN exercise. Supplemental? Sure. I have one of my guys doing them weekly right now. But not as a main exercise.
Glenn
I agree about not being a main exercise sure suplemental.
our guys may do these once per 6 week cycle we almost never do anything the same as the week prior.
Question though what are your feelings on the foam, chain and lightening method.
Thanks
Butch
I agree about not being a main exercise sure suplemental.
our guys may do these once per 6 week cycle we almost never do anything the same as the week prior.
Question though what are your feelings on the foam, chain and lightening method.
Thanks
Butch
Quote
Glenn
I agree about not being a main exercise sure suplemental.
our guys may do these once per 6 week cycle we almost never do anything the same as the week prior.
Question though what are your feelings on the foam, chain and lightening method.
Thanks
Butch
I agree about not being a main exercise sure suplemental.
our guys may do these once per 6 week cycle we almost never do anything the same as the week prior.
Question though what are your feelings on the foam, chain and lightening method.
Thanks
Butch
I have not used a “soft” box all that much. I assume thats what you mean by foam…
I have used chains and bands quite extensively. Always liked bands way better. Have not used reverse bands (I assume thats what you mean by lightening method) on squats that much, but have used it a fair amount on pulls. Dont like it near as much as normal use of bands, in general, I think the normal use of bands is more practical.
How To Make Seated Leg Curls More Effective Nov
By: Charles Poliquin
A simple trick to make the hamstrings recruit more powerfully during seated leg curls is to lean forward as much as possible instead of keeping your upper back against the bench. The greater pre-stretch due to the bent forward position allows for a greater percentage of hamstrings fibers to be recruited. Make sure your feet are plantar flexed. This will inhibit recruiting the gastrocnemius muscles, hence maximizing hamstrings recruitment.
Poliquin is the man!!
By: Charles Poliquin
A simple trick to make the hamstrings recruit more powerfully during seated leg curls is to lean forward as much as possible instead of keeping your upper back against the bench. The greater pre-stretch due to the bent forward position allows for a greater percentage of hamstrings fibers to be recruited. Make sure your feet are plantar flexed. This will inhibit recruiting the gastrocnemius muscles, hence maximizing hamstrings recruitment.
Poliquin is the man!!
Quote
Check out this article about the BOX SQUAT
by Dave Tate
Box Squat Pad
Technique is the most important factor in squatting big weights. If you’re training with bad technique then it doesn’t matter what supplemental exercises you use or how many sets or reps you perform. Your squat will only go so far and then get stuck.
The form is the same as the regular squat but with the added bonus of being able to develop explosive strength. The box squat also places all the stress directly on all the squatting muscles.
“Every member of Westside Barbell performs box squats year around with the only regular “free squat” being done in competition. “
Advantages of Box Squatting
1) Training on a box will allow you to sit back onto the box to a point where your shins are past perpendicular to the floor. This places all the stress on the squatting muscles (hips, glutes, lower back and hamstrings.) When you can increase the stress on these muscles and lower the stress on the quads, then you’ll be ready to see your squat poundages start moving.
2) Restoration is another major advantage of box squatting. You can train more often on a box when compared to free squatting. According to Louie Simmons, the original members of Westside Barbell in Culver City, California, used to perform box squats three times a week. Currently at Westside we train the box squat every Friday for our dynamic workout and occasionally on Monday’s maximal effort workouts. If you’re new to box squats, I suggest you do them once per week.
3) When performing box squats you never have to guess how low you’re squatting. It’ll always be the same. Think about it: when most people start adding weight to the bar, their squats get higher and higher. You see this all the time in any gym you go to. They look good with the light weights, then begin doing quarter squats when the weight gets heavy. With box squats, you’ll always go low enough.
4) The last reason to box squat is to reinforce good squat technique. Many times for the intermediate or beginning squatter, the hamstrings aren’t yet developed and “sitting back” into a squat is impossible without falling over backward. To teach these athletes how to free squat properly would take months. The squat wouldn’t look right until the hamstrings and glute strength increases. Why wait two or three months? Put them on the box and you’ll have them squatting properly within five minutes.
Within one month the hamstrings will begin to kick in because of the added stress of sitting back on the box.
Check out some videos on how to do a box squat
West Side Back Sqaut 1
http://www.muscledog.com/video/view/373/WEST_SIDE_BOX_SQUAT#
West Side Back Sqaut 2
http://www.muscledog.com/video/view/374/WESTSIDE_BOX_SQUAT_2#
by Dave Tate
Box Squat Pad
Technique is the most important factor in squatting big weights. If you’re training with bad technique then it doesn’t matter what supplemental exercises you use or how many sets or reps you perform. Your squat will only go so far and then get stuck.
The form is the same as the regular squat but with the added bonus of being able to develop explosive strength. The box squat also places all the stress directly on all the squatting muscles.
“Every member of Westside Barbell performs box squats year around with the only regular “free squat” being done in competition. “
Advantages of Box Squatting
1) Training on a box will allow you to sit back onto the box to a point where your shins are past perpendicular to the floor. This places all the stress on the squatting muscles (hips, glutes, lower back and hamstrings.) When you can increase the stress on these muscles and lower the stress on the quads, then you’ll be ready to see your squat poundages start moving.
2) Restoration is another major advantage of box squatting. You can train more often on a box when compared to free squatting. According to Louie Simmons, the original members of Westside Barbell in Culver City, California, used to perform box squats three times a week. Currently at Westside we train the box squat every Friday for our dynamic workout and occasionally on Monday’s maximal effort workouts. If you’re new to box squats, I suggest you do them once per week.
3) When performing box squats you never have to guess how low you’re squatting. It’ll always be the same. Think about it: when most people start adding weight to the bar, their squats get higher and higher. You see this all the time in any gym you go to. They look good with the light weights, then begin doing quarter squats when the weight gets heavy. With box squats, you’ll always go low enough.
4) The last reason to box squat is to reinforce good squat technique. Many times for the intermediate or beginning squatter, the hamstrings aren’t yet developed and “sitting back” into a squat is impossible without falling over backward. To teach these athletes how to free squat properly would take months. The squat wouldn’t look right until the hamstrings and glute strength increases. Why wait two or three months? Put them on the box and you’ll have them squatting properly within five minutes.
Within one month the hamstrings will begin to kick in because of the added stress of sitting back on the box.
Check out some videos on how to do a box squat
West Side Back Sqaut 1
http://www.muscledog.com/video/view/373/WEST_SIDE_BOX_SQUAT#
West Side Back Sqaut 2
http://www.muscledog.com/video/view/374/WESTSIDE_BOX_SQUAT_2#
I posted this article above earlier in the forum.. check it out..
Does this somewhat answer your question?
Written by: Charles Poliquin
Tip : A simple method, yet grueling method to develop functional hypertrophy in the legs.
If you want to break a plateau in functional hypertrophy/maximal strength in the thighs, do the following.
After a good warm-up, select a weight that will make your spleen come out of the left eye (not the right eye, no substitutions please) after 4 reps, put the bar on the racks and count until 10. During that 10 second pause, set yourself up under the bar to begin back squats. With the same load you did your front squats, now do as many reps as possible in the back squats. Rest 3 minutes, and repeat the whole process four more times. What will end up happening is that you will do 4 +2-4 reps every single set, which will extend the time under tension for the leg musculature. It’s awesome for breaking plateau in leg strength development
Tip : A simple method, yet grueling method to develop functional hypertrophy in the legs.
If you want to break a plateau in functional hypertrophy/maximal strength in the thighs, do the following.
After a good warm-up, select a weight that will make your spleen come out of the left eye (not the right eye, no substitutions please) after 4 reps, put the bar on the racks and count until 10. During that 10 second pause, set yourself up under the bar to begin back squats. With the same load you did your front squats, now do as many reps as possible in the back squats. Rest 3 minutes, and repeat the whole process four more times. What will end up happening is that you will do 4 +2-4 reps every single set, which will extend the time under tension for the leg musculature. It’s awesome for breaking plateau in leg strength development
Read this blog!
The Top 5 Hamstring Training Mistakes
http://www.muscledog.com/blog/view/368/THE_TOP_5_HAMSTRING_TRAINING_MISTAKES#
The Top 5 Hamstring Training Mistakes
http://www.muscledog.com/blog/view/368/THE_TOP_5_HAMSTRING_TRAINING_MISTAKES#
Glenn is right squat in powerlifting is typically once to twice per week. We try to go extemely heavy on one workout to CNS train and build strength. And the light day which is still heavy is used to train speed. ALthough most our heavy and light squat work are done in modified form.
Butch
Butch