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Want to squat a whole lot more weight? Read this
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Steelex Offline
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Post: #1
Want to squat a whole lot more weight? Read this
Ok,

So I'm not going to say I originally came up with this squat progression, but I haven't seen it anywhere else. Somebody feel free to correct me if theres another template out there for squats that is very similar.

So I came up with this progression about a year ago and have used it a few times and its been very effective in adding poundage to my squat, at a fairly rapid rate. I've seen a few guys go from squatting 2 plates to squatting 4 plates a side in under a year using this progression.

Prerequisites: You should atleast be squatting 225 for 3 sets of 5. This is very attainable for most people within 3-4 months of lifting. Your form should be solid, and hopefully you don't have a crappy back or knees. A solid foundation is important here. It won't work very well if you're already fucked up.

The plan

You start with your 5 rep max (lets say you can get 245 for a HARD set of 5), and you're going to do 4 sets of 3 reps with that weight. So your workout is:

Barbell Squats 245 lbs 3-3-3-3

Thats it, just the four sets.

After 3 days of not training legs, (so if you did the first workout on monday, your second will be on friday) you're going to repeat the workout except it changes a little bit.

Barbell Squats 250 lbs, 4-3-3-3

After 3 more days of rest.

Barbell squats 255 lbs 4-4-3-3

So you're basically going to be adding a rep to a set, and 5 lbs to the bar until you reach this.

Barbell squats 285 lbs 5-5-5-5.

After this period (which should take a dedicated lifter 6-7 weeks), take a week off from training period, then restart the cycle with...

Barbell squats 285 lbs 3-3-3-3. And continue on.

Now if you're eating/sleeping properly and running just a little test, you should be able to rock this cycle out quite a few times before it quits working and you need to do a stint of higher volume work.

Give it a shot, and watch the weight on the bar sky-rocket.
(This post was last modified: 02-15-2017 12:00 PM by Steelex.)
02-15-2017 11:58 AM
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Kieran Offline
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Post: #2
RE: Want to squat a whole lot more weight? Read this
I've found these simple progressions work well for lower body lifts.

Another really simple one I used to use was to add sets rather than reps. For example start with five challenging but comfortable triples, add a triple each session, until you're doing 8 x 3, then increase the weight and start over with 5 x 3 (this is one of Hepburn's routines, and he has several and they're all pretty decent).
02-15-2017 03:34 PM
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Vet-Boy Offline
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Post: #3
RE: Want to squat a whole lot more weight? Read this
So we're not supposed to do any other upper leg exercises under this program on legdays? No leg press, no front squats, no leg extensions etc?
02-16-2017 10:37 AM
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Steelex Offline
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RE: Want to squat a whole lot more weight? Read this
Right. Just the squats.

On the first week it won't feel like much. Once you get to 4 reps per set and you've increased 20 lbs in 2 weeks you'll be questioning if you can get the last set. By the time you get 4 sets of 5 you'll be having an anxiety attack because you're really pushing your ability to adapt.
02-16-2017 11:25 AM
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Sisyphus Offline
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Post: #5
RE: Want to squat a whole lot more weight? Read this
What if you're well below 225 and have a crappy back?
03-28-2017 06:56 PM
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MOVSM Offline
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Post: #6
RE: Want to squat a whole lot more weight? Read this
Then you have to buy Starting Strength and learn how to do them correctly.

I am afraid that women appreciate cruelty, downright cruelty, more than anything else. They have wonderfully primitive instincts. We have emancipated them, but they remain slaves looking for their masters all the same. They love being dominated.
--Oscar Wilde
03-28-2017 09:48 PM
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Steelex Offline
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Post: #7
RE: Want to squat a whole lot more weight? Read this
What MOVSM said.

225 for most males represents a very minor step in the strength game (though it may seem to be a lot at the time). I guarantee you if I was training you, (assuming you didn't have an injury and were under the age of 35) I could get your squat to 225 for a set of 5 in 2 months.

If your back is crappy, you need to fix your back. It's imperative. Strength training with a shit back is like going to a race missing two spark plugs.
03-28-2017 11:38 PM
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StackGsMan Offline
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Post: #8
RE: Want to squat a whole lot more weight? Read this
I did a similar progression when I was doing body weight exercises.

With the pullup I started doing 10 sets of 4. I progressed similar to the way you recommended and ended up at 10 sets of 8 with perfect form within four months.

Keep in mind I weighed 220 at the time and my back and pulling in general was one of my weak points.

I am doing a similar strategy with the bench right now, although I am eating a very low calorie diet to get my weight down quickly.

Right now I do my bench at 225.

Last week I did 4,4,4,2.
Today I did 4,4,3,4.

I'm going to continue with the progression until I am able to hit 10,10,10,10 without cheating, and probably move up in weight at that point.

If I was eating properly I would imagine I could get there in less than 6 months.
03-29-2017 12:39 AM
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