Need some help with Squat Routine!!!

[vtec96]

Hello everyone......

I would like some suggestions as to how I could improve my current Squat Routine to make better gains.......and break 315!!!!!!!

I am only 150lbs and have been training legs for a while. I currently do each set to about Parallel. I can do 225 for a set of 10 to Parallel but really want to Break 315 to Parallel!!! I have done 315 for 2-3 reps but just not all the way down ...... I have been trying to strengthen my hips since that should help me going Deeper but not sure which is the best way. What would be the BEST routine for getting my Squat to Parallel with 315???

My current routine is something like......

Warm up sets .....
135 for 8
185 for 5
225 for 3
and like 265 for 3x5
then maybe 225 for 8-10

I rest about 5 mins between each set of full squats and 1-2 mins for the rest of the workout....

After full squats I sometimes do bar or DB Lunges ... about 3 sets of 10

Then I do Ham Curls 3 sets of 8
I heard the Butt Blaster is good for glute/hip strength so I sometimes do 3 sets of 8-10
then finish off with some leg extensions 2 sets of 12

Always do 4 sets of 10 standing calves
Maybe 3 sets of 12-15 seated calves

Abs.....
Hypers .. 3 sets of 12

Any advise would be GREATLY appreciated........

315

 

[Cubanito17]

If your hip strength is a problem one thing that I've seen that helps me out when that's a problem is doing plate slides 3 sets of 8 with each leg. GREAT HIP workout. You might not want to do so much for legs all on one day and try to see if leg curls do anything for you.

 

[vtec96]

Cubanito17 .....

Thanks but what exactly are plate slides? Those hip abductor machines for inner and outer that most women use???

 

[Cubanito17]

plate slides are where you place a 45lb plate on the floor and with the outside of your leg standing at say attention in the army you push the plate away then go down enough that you actually do feel it in ur hip then slide with the other foot and do it again. I have never seen a pic of this or else i would post it on here, sorry man. But you do this for 3 sets of 8 with each leg if you feel your weaker on the inside of the leg push the weight like that if you feel weaker on outside push it with that part. Hope this helps some.

 

[powerlifterjay]

Try box squats. I box squat wide as i can different heights Usualy up to 8 weeks before i take some max attempts. Yes i max in the gym! But i need at least 8 weeks to get ready to max. the last 3 will be with suit on. But the box really gives good hip and glute strength. One partner of mine does pull throughs on the cable machine. That and reverse hypers.

 

[vtec96]

Thanks powerlifterjay.... Actually I used to do Boxsquats a while back (8 months or so ago) but have stoped and went back to the basic squats.. Maybe I can do some box squats on my DL/back day and regular squats on SQ day (4 days later)?
I did reverse hypers also when my gym had a machine that i could use to make a R/H... but now am stuck doing reg back hyper's!!

Oh yea... What about those hip/thigh adductor machines?? Are they any Good for Hip strength for Deep Squats??

Thanks

 

[powerlifterjay]

Dude i honestly don t know if those work, they look like they would. All i can say is givem a try. Also just giving your self some gym time under your belt will get you were you want. It all just takes time. Hell squating alon ewill get youy strong it just takes time.

 

[ZZuluZ]

IMHO:

You should lower your reps, add some speed work, and skimp on the leg extensions, leg curls, etc..

-Zulu

 

[vtec96]

Ok.....Well from Zulu's suggestions... I should lower my reps..instead of doing sets of 5 maybe sets of 3? But how many? 3 sets of 3? And for how long?

Also as far as the assistance excercies (leg curls, ext's, etc) should I do fewer sets.. maybe 1 or 2 max. Maybe im doing too many sets (workout is at least 1 1/2 hrs) Maybe overtraining? I dont really feel like I am but then again i guess i would be a "hardgainer" .. Im only 150lbs....

Thanks to everyone...

 

[bubba2k]

Hardgainer

Hardgainer is bullshit self-defeating talk. Never think of yourself in this way, it will only hinder your gains.

Instead of extensions, do stuff like one-leg squats or step ups. Or even front squats if you feel your quads are weak. Though with most people quads are a strength(relatively speaking).

For curls do stuff like hyperextensions or reverse hyperextensions. Glute ham raises are nice for the entire posterior chain as well.

My current squat workout looks a little like this
Squats 1-2 warmups then 5 sets of 2(2 minute rests, moderate weight)
Step ups or 1 leg squats 2-3 sets of ~8 reps.
Reverse hypers or pull throughs 4 sets of ~12 reps
Standing cable crunches 4 sets of ~12 reps

Sometimes I super set the last 2 exercises. Takes roughly 50 minutes depending on set up times and my energy levels.