Training Question

[builttuff32]

need help with squat workout. i need to bump up at least 20 lbs on squat within a 10 week period. Does anyone have any suggestions as far as training or sets or reps to do to help me reach that the best possible by the end of the 10 weeks??? i lift three days a week. thanks

 

[TrainHard]

Legs are simple devices to get stronger and grow larger.

Squats 10,8,8,12
Leg Ext 8,8,8
Leg Curl 8,8,8
Lundges 10,10,10,10
Calf Raises 15,15,15

Remember pick a weight that you can only do for that amount of reps, if you can do more, then you need to increase the weight.

 

[Goliath]

What kind routine have you been doing? if you wanna boost your squat strength and still stimulate growth, esp thick dense legs you should do a 5x5 program. Choose a weight that you can lift for 8 reps(after your warm up sets ofcourse) and do 5 sets of 5 reps. Make each rep as explosive as possible and slow down and totally contorl the Eccentric part of the lift. Take 3-5 mins of rest between sets so you can fully recover the ATP stores and summon all the strength you possibly can for the next set(s). Always squat as deep as you can with great form(chest out,back tight, scapula down and back,head looking slightly up,feet flat of ground, elbows facing as down as possible, relax and control your breathing). Do you squat narrow with high bar placement or wide with low bar? if you wanna get serious aboust size and strength then you need to power squat(low bar, wider stance but feet point as str8 as possible as to not lose tension in the hips, and focus on sitting back by initiating the eccentric movement with your hip moving back like sitting on a toilet).

later
ADrian

 

[builttuff32]

i was on a six week, week by week program and the reps and weight varied by weeks. i do all of that in my squats, deep squat and etc. i had stopped lifting for a three week period due to problems and just needed something to get me back in and build muscle to. im in sports and i need to be strong yet not add to much weight at the same time. i have never done power squats so i am going to give them a try to see how it goes. thanks

 

[Goliath]

I understand you, I am an athlete at heart aswell. Power Squat is the only way to squat if you wanna improve strength and power for sports. The MAIN reason being is that in emphasizes Hip extension which is key in RUNNING and JUMPING. just look up on the Westside barbell vid on you tube and Squat Rx videos. Belt squats are great too! no low back strain and isolate the legs more, it is my new favorite thing I discovered.

 

[builttuff32]

yep i hear you. thanks alot and ima start on friday on this routine