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.

 

[vtec96]

bubba2k... Few questions...
First, would Love to do reversehypers and glute ham raises IF my gym had them!!! Is there any other equip I could use to substitute for these??

Would one-leg squats be "lunges" but with the bar on your back and squat to the front with each leg? I have been trying front squats but have to get used to the bar placement. Will include a few more next workout.

Squats 1-2 warmups then 5 sets of 2(2 minute rests, moderate weight)

are all of your sets of 2 with the same weight or pyramid? and about what percent of 1RM? I like the way this sounds!!

oh yea what about CALVES???? No calf training? Aren't these Very Important also?

 

[bubba2k]

reverse hypers ect

testosterone.net had a good article or two


http://www.testosterone.net/articles/157exp2.html
This one shows how to improvise reverse hypers. Basically just get on a regular hyperextension bench backwards. You can also make a power rack attachment to do reverse hypers, this is what I have at home. There are plans on the web. A guy name JV Askem has plans on his website. Try looking at the garage gym links page, I know they have links to his and another site that has plans.

http://www.testosterone.net/articles/165ham2.html
Shows some improvised glute ham raises.

http://www.testosterone.net/articles/154jump.html
Shows some one leg work better than I could.

they have an even better article but I can't find it, I don't know where SOB went(search shows 2 things jack and shit). But it had descriptions of several ways to do both RH and glute ham raises.

1 leg work is not quite the same thing as lunges. 1 leg squats are done by squatting down on one leg with the other leg hanging out in front of you. It is a little easier to do on a bench so that the non-working leg can go below the "floor" level. For me balance is the hardest part with one leg squats.

Right now I am doing non weighted step ups that are pretty close to one leg squats in terms of depth. I use the bumper of my truck. So in terms of depth it is pretty much a one leg squat. It puts me pretty close to parallel depth. Maybe a little above or below that, but pretty close either way.

As for my sets they are all at the same weight. When I am in shape I do less rest than two minutes. But I have been out of the gym for awhile. I would do as many as 10 sets and try for 1 minute rests. Then take a long rest before moving onto the assistance stuff. Conditioning or GPP(as the westside guys call it) has always held me back.

You'd be hard pressed to find more than a handful of powerlifters who train calves. It is just not that important. Unless you have weak ankles, then I would train both the muscles in the back of the calves like most people and also do toe raises for the frontal muscles of the calves. I did this when I started training as I had weak ankles. But honestly I don't know if I have done calf raises in two or three years. Stuff like vehicle pulling or pushing and pulling sleds can work the calves(look at the calves of a typical NFL OL player). And this would be about the only stuff I would reccomend.

 

[bubba2k]

ignore

That one with the one leg work was kind of piss poor when I looked back at it, so ignore it.

Basically A 1 leg squat is real simple to do. Balance is the key issue. With practice it does get easier. Paul Anderson's book turned me on to these and I like them. I just got back into them because of a strength imbalance in my legs.



These sites have some info and pictures.
http://www.exrx.net/Lists/ExList/ThighWt.html
http://www.exrx.net/WeightExercises/Quadriceps/BBStepUp.html

You can also do a google search and maybe find a little info.

 

[vtec96]

WOW!!! Thanks bubba2k Great Info!

Im gonna change my routine and try that 5 sets of 2 with Little Rest in-between sets.....

I think I know one of my Problems now... My rest is WAY TOO LONG... I rest at least Five mins per set of Squats!!! and im at the squat rack for like at least 45 mins!

Wouldn't you agree this is too long? I mean this may allow me to use ALL of my strength but probably wont build (break-down) the muscle like it should!!

Like todays workout... I was benching for like 45 mins doing only 6-7 sets!!! WAY TOO LONG!!! Will work on less rest time between each set...

How long should a heavy squat routine (Only squats) take? not incuding accessories?

Hey I think we're getting somewere

 

[ZZuluZ]

Some powerlifters rest upto 5-8 minutes, but I agree that for most purposes it is a bit long. 2 minutes or so is fine IMHO.

-Zulu

 

[pemdas]

Squating help here..

ok ok..

I have gotten moderately strong by doing my own routine of squats. This got me to Squat over 550 past parellel, in highschool.

First i do a warmup of legpress,
5 sets,
12,10,8,6,6

Second Squats w/ Superseted Leg curls and extensions.
5 sets, in the middle 3 sets of Leg curl (Quads) and Leg extensions (Hams).
1st set
heaviest you can do a set of 12.
2nd set
10, w/ a set of 8 leg curls, and a set of 8 leg extensions.
3rd set
8, w/ a set of 6 leg curls, and a set of 6 leg extensions.
4th set
6, w/ a set of 4 leg curls, and a set of 4 leg extensions.
5th set
4 reps, at your max..

Now i have been doing this for a couple of years now, and still see great gains, i think everyone sould try it if they need a change up.

I tossed my cookies last week on my last set.

This will get you to lift heavy quick, just make sure you have good posture and are doing it right..

My hips are strong enough do to squats, just make sure you go down far enough, your hips should be exploding fast.
my 2 cents

-pem

 

[bubba2k]

rest periods

Depend on the exercise and reps. If i do higher reps, I rest a little longer. And on bench I rest a littler longer(3-5 minutes). But I usually do higher reps(5-8) on bench than I squat. On dls if I do say 10 reps(sometimes more, but that is rare), I rest way too long, but that is because I am in shit shape recovery wise. You will/can adapt to shorter rest periods. It may take awhile. Just do your best to hurry to each set, then take your time in the set and do everything perfect. If you notice a flaw in one set, correct the technique problem next set. That is why I like multiple sets, the technique work. Plus it is easier to keep my back more upright on squats with lower reps.