It’s a good question. The answer will really depend on the program and the individual. Do I think that 10 more sets in a mesocycle will make a world of difference? - probably not, as progress isn’t always linear…no matter how much you plan, you’ll always get more out of some sessions than others. I think a really good session on a day you feel good, can contribute more to growth than 3 medium/bad sessions (obviously if recovery is done well) - I like to use the term cook it while it’s hot …if you have a good day and want to add volume, do it!..then cut back a bit the following session or when you’re having an off day. This is the part of training that is actual art rather than science…if I had to answer your question however, I’d probably say that it depends on a lot, but sometimes one good session with a lot of volume can do more than a specific amount of volume spaced over the mesocycle (within reason of course). You can probably do more volume to your bench on deadlift day and maybe lower the volume in other sessions of the week…keep the benching if it’s working for you, just be creative with volume and dont get stuck on the specific volume for the metacycle - go by feel here.
Are you able to post a video of your squat - I can let you know if there is a technical issue you’re working with. In your case since your numbers are low, you should add frequency - anywhere from 3-6 days per week will take it up. Intensity should change between sessions - both squats and other lifts.
Yes you’ve got it exactly right - no need to overkill the tissue. Keep tabs on it all and run through everything a few times per week. When trigger points seem to be cleared out for a while, you can even switch a day to just using a flat or foam roller on the same areas to keep the general health of the musculature and treat it a bit more overall. Up to you completely.
Happy you like the snatches - best warm up ever and like giving yourself a mobility session!
I have a job that requires me to walk up to 14 miles a day. I squat twice a week(Tuesday and Friday) due to limitations for lift days. I’m currently 205 lbs and trying to bulk up for my powerlifting meet December 10th. I’m taking PA at 750 mg twice a day along with a bunch of great supps. My diet consists of between 250 and 300 GMs of protein a day and a ton of good carbs and fats. Nevertheless, it’s been painstaking work to put on a pound.
Any advice on gaining weight or taking in another supp to add recovery. Taking the PA for a little over 2 weeks but the most it has given me is 2 1/2 pounds and maybe aided in strength performance slightly.
This past Friday I squatted 515 lbs and I move up about 10 pounds per lift day but I’m looking to jump greater in peaking towards my meet. Advice please. Much congratulations on your many records.
Hey Amit,
Is it okay to ask broader questions ? If it is to unspecific I can become more specific.
In your experience what is the bodypart( muscle group that is weak ) or technical form breakdown / breakdown and how to fix it with 1.) Heavy weight and 2.) for high reps. ?
It’s hard to say without knowing your exact macros etc - pictures would also help…I may have some feedback on additional calories but it’s hard to say without that info. What may be tons of good carbs and fats to you may just not be enough to sustain your active job. One of the best ways I have found to gain weight is to drink in addition to my meals - surge recovery and Plazma are both great. To be honest the amount of weight gain and progress you listed sound really steady and solid to me - gaining real muscle mass doesn’t happen overnight and is the hardest thing to do. Also adding 10lbs per lift day is great progress - I’d love to be adding 10lbs a session haha. Small steady gains will give you big ones over time. It took me 15 years to go from 155 to 244.
Also thank you for the congratulations - I’m enjoying an off season, but am already itching to compete again!
I have to admit I’m not entirely clear on your question. Are you asking if it’s better to fix a lacking/lagging body part via heavy weight or high reps? 
Uff Amit, you have asked me a very interesting question!!! If you have the time it would be great if you could answer your own question!!!
In my original question I just wanted to know what muscle group typically fails when you pick a weight and squat it for reps. For example let’s say you take 500 pound and squat it. What’s the muscle group that fails you first ?
And for the 1RM, which muscle group is in most lifters the lagging one ? Do most people lack quad strenght or abs ? Or …
6’3 lifter squatting atg with wide stance. I try to keep my torsto vertical but I also lean foward at the bottom and buttwink appears. Sometimes I feel slight discomfort in my lower back after lift. Would switching to low bar from highbar help? Could It be another problem? I can post video of my lift. Also squat is strongest of my lifts.
Thank you for answering. I am now going to add in branched cyclic dextrine to my diet and I am considering a carnosyn for more carbs to aid in recovery and boost weight gain or retention. I’m making an effort to add clean calories but it’s tough. After years of training I know this a marathon and not a sprint but I always want more or excellent results as fast as possible.
If possible please check out my posts on Hardcore Essentials 2 at the over 35 forum in here and tell me what you think. I’m 46 and striving to be my best. Thanks
Ok lol - let’s talk about both then.
Your question:
In high rep squats it isn’t really that one specific muscle or group will fail…this type of taxation on your body will show up in whatever is your weakest link as an individual. This may look like low back or quads, glutes, core…could be anything. This could come from a previous injury, an imbalance, or just having one area that is slightly lagging - no matter how hard you train there will be a “weaker” area of your body and inevitably that’s what will give when under repetitive load. This situation gears toward musculo-skeletal failure.
In 1 RM efforts - it is really more stress on your neurological system than anything else so it’s not necessarily that something is prone to lagging. In true 1 RM maxes - the stress on your neuro system is so significant that it is really what goes (you just cant get up…not that the quad needs to be stronger and then you’ll be able to do it next time) - your body/CNS needs to learn to absorb and move that load rather than strengthen a specific muscle group. The only exception I can see here is an actual injury - like a torn quad for example.
As for my question:
Really the answer is you need both.
You need heavy loads to train your nervous system which allows you to lift more weight, and then you need to go do the work in higher reps to build the muscular system via volume. You need both to feed off each other to efficiently build a lagging area. A better functioning CNS will always allow the muscular system to function better.
Yes a video is perfect - I will be able to answer you much better once I have that. Please post!
No problem at all - I would love to give you feedback if that’s helpful. Can you copy anything you’ve posted in alternate forums that you’d like me to read into a summary post here please? I have to admit that it’s a much more effective way to get me to read them 
Well I changed to low bar anyway beacuse I feel better doing it.
Any advise would be great.
Thank you Amit, especially the part "the body/CNS needs to learn to absorb the weight and move it rather strengthint a weak muscle group " opens a new look for me on training !
Looks like you have some spinal flexion at the bottom of the squat.
Happy to help - hope it gets you moving forward!
Try these:
Squat shoes (similar to Olympic shoes) - they have an elevated heel and this automatically will help you be more vertical.
Head up - you look down which throws you forward (where you look is where you go)
Chest up - this will help you be tighter all over which will also help you stay more upright.
You may also want to turn your feet out a little more …play with your stance - how much your feet are turned out and how wide your feet are apart - sometimes low back pressure is just a matter of finding the right fit for you here.
No major issue with buttwink - very mild if anything - not a concern.
Let me know if these help.
Hi Amit.
I squat high bar, narrow-stance, with full range of motion and a pause at the bottom.
I plan on squatting low bar with a wider stance to legal depth in a powerlifting meet.
My questions is, if I stick with my high bar squats, will it automatically transfer well to my low bar squats? Or must I specifically train with low bar squats in order to be strong at low bar squats?
Many thanks.
What are your thoughts on using a belt for back squats? My 1RM is double bodyweight if that makes any difference and i’m aiming for a new pr soon. (I have never used a belt for back squat before)