I want to increase my squat over the next year from 375 2 rep max to 450-500 2 rep max. What is the best workout to achieve my desired results? Do you even think this is possible over the next year. I currently weigh around 190.
Any feedback will be greatly appreciated.
umm… squating.
squats and milk
(I had to be the first)
just squat more. there’s is no magic formula. you can easily get to 450 in a year, and possibly 500. just work on your form, progress slowly up with the weight each week, do a lot of ab and lumbar work and add assiatnce work for your hamstring
Try a true 20 rep squat program, I have added a lot to my squat with it in only a few weeks.
you guys are oh so helpful…
[quote]Kal-El wrote:
Try a true 20 rep squat program, I have added a lot to my squat with it in only a few weeks.[/quote]
Don’t forget the milk!
Have you looked into the Russian Squat Program? How about the Smolov one?
Some highly regarded squat routines:
Super Squats - based on 20 rep squats and milk. Won’t “directly” translate into increased 1-2 rep max. Should show gains down the road after transitioning back to lower reps.
Korte 3x3 - SQ/BP/DL all 3, 3 times a week. Different % of max, different sets/reps each day. I liked this one. SQ and DL both pushed up a bit through a plateau for me.
Smolov and Sheiko - I don’t have any direct experience with these.
Joe Skopec’s web site has java and spreadsheet calculators for Korte, Smolov and others.
Do some research, pick a routine. Pour all your sweat into it for a month or two. Report back.
LA
3/2/1 waves. Get used to lifting heavy.
I’d go with a Westside/DeFranco inspired routine. One way to go is on your Max Effort lower body days, to alternate each week between using squatting and deadlifting variations for your Max Effort movement. Seems to work well for a ton of people.
[quote]elusive wrote:
umm… squating.[/quote]
Took the words out of my mout…er…off my fingers.
Just squat heavy man. See if you can post a video where people can check your form. There could be a technique problem that’s holding you back.
It gets hammered to death, but I think box squats have helped me quite a bit.
check out these Squat Rx videos, you might learn something helpful…
Bill Starr style WITH a 3x3 deload is nice. Do a search for Madcow on Google.
Smolov, if you can stomach it.
nah nah nah if you really wanna get your squat up use this: SMOLOV SQUAT ROUTINE!!!
Surly you had a squat routine that got you to 375. Right?
Here’s a complicated percentage based workout that you can use for Squats or Bench or most other compound movements.
Let’s just call it the Ohio 6 week plan. Percents are of your 1RM
Week 1
Day 1: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 6X2 @ 80%
Day 2: 1X8 @ 40% 1X10@ 70% 1X8 @ 75% 1X6 @ 80%
Day 3: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 6X2 @ 80%
Week 2
Day 1: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 6X4 @ 80%
Day 2: 1X8 @ 40% 1X10@ 70% 1X8 @ 75% 1X6 @ 80%
Day 3: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 6X5 @ 80%
Week 3
Day 1: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 6X2 @ 80%
Day 2: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 6X6 @ 80%
Day 3: 1X8 @ 40% 1X10 @ 70% 1X12 @ 60% 1Xmax @ 50%
Week 4
Day 1: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 5X5 @ 85%
Day 2: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 3X3 @ 95%
Day 3: 1X8 @ 40% 1X10 @ 70% 1X10 @ 70% 1Xmax @ 60%
Week 5
Day 1: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 6X2 @ 80%
Day 2: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 3X3 @ 95%
Day 3: 1X8 @ 40% 1X10 @ 70% 1X8 @ 75% 1X8 @ 80%
Week 6
Day 1: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 2X2 @ 100%
Day 2: 1X8 @ 40% 1X8 @ 70% 1X10 @ 75% 1XMax @ 80%
Day 3: 1X8 @ 40% 1X2 @ 70% 1X2 @ 75% 1X2 @ 105%
At the end of this 6 weeks you might be able to lift even more than your 105%RM max.
Or you could just do five sets with the rep scheme of 12, 10, 8, 6, and then a 3-5RM max that you would improve upon every workout.
Or find yourself another squat program.
You wanna get good at reading? Read more.
You wanna get good at math? Practice more math.
You wanna get good at squatting? Squat a lot.
Often and heavy and you’ll hit bigger numbers in no time.
Several people on this board had mentioned Smolov program, here’s the description of it:
and the smolov program calculator:
http://www.joeskopec.com/smolov.html
hope this helps.