seriously ive been squatting straight for a year and a bit now my form isnt too bad except slightly tight flexors, been front squatting and back squatting and to be honest my other lifts are stil skyrocketing my squats just stuck and its really bothering me any tips or programs or anything that people would recommend i would be willing to try thanks guys
I broke through a multi-year squat plateau by doing chain suspended range of motion progression squats. I suspend the bar in the rack with chains to a height above parallel, and each week gradually increase the distance until I have hit a full range of motion squat. It’s an effective way to train your body to deal with a heavier weight over a long period of time while still getting stronger each week.
not sure if they have chains in my gym as its more of an olympic weightlifting type gym 
what about bands or anything have you ever tried them and do they benefit at all ? thanks again
Re check form. Focus on weakpoints-need an accurate assessment to do so. Being on a legit program provides progression.
Frequency, seriously squatting 3 times a week in different forms and intensity will make a difference.
Have you watched the So you think you can squat series, over at Elits fitness, it might be posted here as well. I’d start there, been squating 20yrs and that series taught me things. It talks about how to spot the weak link in your squat, and then describes what exercises to use to fix the problem. Bands can really change your form on the squat, I’ve found chains preferable with the squat, but I think with only a year under your belt your better off finding, and working on weak links.
The one thing that seems to work with almost all lifter's regardless of weakness, are pause squats, lighten up the weight a bit, and pause for a 3 count at the bottom, take some time to bring your pause squats up to where your normal squat is stuck. So mabey step back 20% and work back up to 100% 1RM, might take a few months. When you go back to regular squatting you'll be past old sticking point. gives body a break from max training weight as well.
This plus the video series should help, changing foot stance never hurts either. There’s no real secrets, just hard work, but I hope this helps. Goodluck
Above post is solid advice as well !
[quote]Darren1995 wrote:
not sure if they have chains in my gym as its more of an olympic weightlifting type gym what about bands or anything have you ever tried them and do they benefit at all ? thanks again [/quote]
My gym didn’t have chains either, so I bought my own. Two 5’ sets of 3/8 chain, a carabiner and some tow straps (if you wanna protect the rack) won’t cost you much, and I’ve found it to be pretty essential to my progress.
I didn’t have the same results with bands, because they change the amount of resistance you lift at different points of the lift, so yeah, the top is heavy, but the bottom is very light.
could you not just use the safety bars in the rack if you’re trying to do partials?
[quote]barbedwired wrote:
Re check form. Focus on weakpoints-need an accurate assessment to do so. Being on a legit program provides progression. [/quote]
ill video it soon i tend to get stuck in the mid portion of the lift
[quote]Zooguido wrote:
could you not just use the safety bars in the rack if you’re trying to do partials?[/quote]
i suppose , its abit frowned upon though my gyms like hardcore oly lifting and only atg squats kind of gym
[quote]AnytimeJake wrote:
Have you watched the So you think you can squat series, over at Elits fitness, it might be posted here as well. I’d start there, been squating 20yrs and that series taught me things. It talks about how to spot the weak link in your squat, and then describes what exercises to use to fix the problem. Bands can really change your form on the squat, I’ve found chains preferable with the squat, but I think with only a year under your belt your better off finding, and working on weak links.
The one thing that seems to work with almost all lifter's regardless of weakness, are pause squats, lighten up the weight a bit, and pause for a 3 count at the bottom, take some time to bring your pause squats up to where your normal squat is stuck. So mabey step back 20% and work back up to 100% 1RM, might take a few months. When you go back to regular squatting you'll be past old sticking point. gives body a break from max training weight as well.
This plus the video series should help, changing foot stance never hurts either. There’s no real secrets, just hard work, but I hope this helps. Goodluck
Above post is solid advice as well ![/quote]
thanks alot for that i shall watch it tonight ill keep you updated
[quote]MattyXL wrote:
Frequency, seriously squatting 3 times a week in different forms and intensity will make a difference.[/quote]
ive tried front squatting and back squatting maybe add another day of speed work to reinforce form any other ideas would be greatly appreciated thanks
[quote]T3hPwnisher wrote:
[quote]Darren1995 wrote:
not sure if they have chains in my gym as its more of an olympic weightlifting type gym what about bands or anything have you ever tried them and do they benefit at all ? thanks again [/quote]
My gym didn’t have chains either, so I bought my own. Two 5’ sets of 3/8 chain, a carabiner and some tow straps (if you wanna protect the rack) won’t cost you much, and I’ve found it to be pretty essential to my progress.
I didn’t have the same results with bands, because they change the amount of resistance you lift at different points of the lift, so yeah, the top is heavy, but the bottom is very light.[/quote]
where could you get these from as im in Wales and a student so budget is limited
+1 for paused squats.
Do squats in the area of 80 to 95 percent of your 1rm. I do not have a crazy squat but I doubled 335 to paralell last time i maxed by squating 295 for 3x5 for a few weeks. Seems to help. Breathing and paused squats are really hard, Those will help as well. Do you use your lats when you squat I find using your lats helps by leaps and bounds?
[quote]magick wrote:
+1 for paused squats.[/quote]
ill have to try them then thanks
[quote]Jlabs wrote:
Do squats in the area of 80 to 95 percent of your 1rm. I do not have a crazy squat but I doubled 335 to paralell last time i maxed by squating 295 for 3x5 for a few weeks. Seems to help. Breathing and paused squats are really hard, Those will help as well. Do you use your lats when you squat I find using your lats helps by leaps and bounds?[/quote]
that seems a really good idea thanks, alot of people have recommended paused squats so ill have to give them a try and to be honest i dont really understand what you mean so in that case probably not please explain
[quote]Darren1995 wrote:
[quote]MattyXL wrote:
Frequency, seriously squatting 3 times a week in different forms and intensity will make a difference.[/quote]
ive tried front squatting and back squatting maybe add another day of speed work to reinforce form any other ideas would be greatly appreciated thanks [/quote]
As stated before paused squats, also Pin squats are very challenging
[quote]MattyXL wrote:
[quote]Darren1995 wrote:
[quote]MattyXL wrote:
Frequency, seriously squatting 3 times a week in different forms and intensity will make a difference.[/quote]
ive tried front squatting and back squatting maybe add another day of speed work to reinforce form any other ideas would be greatly appreciated thanks [/quote]
As stated before paused squats, also Pin squats are very challenging
[/quote]
everyone seems to like paused squats so ill give them a try thanks