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Squat methods to share....

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Rookie Senior member

Rookie

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I've recently been focusing on high bar squats, and have come across a method, when done correctly... leaves you gasping for air, on the floor beneath the squat rack, sore the next day and most of all stronger...

Reverse pyramids are what its called: Basically means you start at a 6-8RM (preferably 6) and increase the reps while decreasing the weight.. For example; 125x8, 115x8, 110x10, 105x12, 105x12. Of course between the first and second set you'll need slightly more rest since the weight should be heavier... 90secs, and once you start decreasing the weight.. 60sec should be your target. Pumped legs, limping and penguin waddles are guaranteed.

Since doing these it has made me WANT to train quads since I enjoy lifting "heavy" (relative of course) and I like volume so I get the best of both worlds.

You should be struggling to get the reps, not get 6 and think you can do a few more.

So I recommend if you want to try something new or think your quads lag, give these a go.

If anyone has any other methods on high bar squats which leave you smashed :twisted: please share

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tinytraps Veteran member

tinytraps

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I like doing chinese squats on hi bars and fronts, basically you go a2g on either then come 3/4 of the way up then back down, keeps all the tension on the quads and gets em pumped pretty good. Also for quads I like stuff like 10x10, 10x15, 10x20 with 30s rest max which is easy for the first couple of sets but keep the reps slow and controlled and its a fricken toughy!

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Rookie Senior member

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sorry dumb bodybuilder here but what are high bar squats is it with the safety bars set high so your only doing partials or am i off track

lol, no partials here. Full r.o.m all the way. High bar squats are when the bar is placed high(er) on your back

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Chemo Senior member

Chemo

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TH: High bar squats are pretty much the most common squat youll see, just the power lifters have another squat where the bar is much further down their back

Starting with box squats at sets of 5 and as heavy as you can go

Dropsets or pyramids of normal squats

moving onto a much lighter and much wider stance set of squats for 20s

Chinese squats sounds naaaasty TT

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tinytraps Veteran member

tinytraps

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Hmmm. I might give this a go. I don't really like high bar squats. I find I have way too much tension compress down on my spine and I lean forward more so it's harder to get ATG. I'll give it a go with the bar lower down instead :D

Ah that'd explain the hobbitness :grin: joking aside, try using a dress shoe with a heel. This mimics the shoes that olympic lifters use, makes hitting depth on hibars very easy as it compensates for tight ankles.

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Shutupandsquat Veteran member

Shutupandsquat

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Hmmm. I might give this a go. I don't really like high bar squats. I find I have way too much tension compress down on my spine and I lean forward more so it's harder to get ATG. I'll give it a go with the bar lower down instead :D

Ah that'd explain the hobbitness :grin: joking aside, try using a dress shoe with a heel. This mimics the shoes that olympic lifters use, makes hitting depth on hibars very easy as it compensates for tight ankles.

Yeah, people say that all the time. It just hurts my neck. I prefer it lower down though, it's much more comfortable and so much easier to hit depth.

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Rookie Senior member

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Hmmm. I might give this a go. I don't really like high bar squats. I find I have way too much tension compress down on my spine and I lean forward more so it's harder to get ATG. I'll give it a go with the bar lower down instead :D

Ah that'd explain the hobbitness :grin: joking aside, try using a dress shoe with a heel. This mimics the shoes that olympic lifters use, makes hitting depth on hibars very easy as it compensates for tight ankles.

Yeah, people say that all the time. It just hurts my neck. I prefer it lower down though, it's much more comfortable and so much easier to hit depth.

Yeah bro the whole point is to feel it in the quads, I just call narrow squats high bars coz thats how I do them. Make sure ALL reps are below PL ATG, you'll find it way harder when you get half way through, fight through every rep :twisted:

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HarryB Veteran member

HarryB

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I prefer high bar with a shoulder width foot stance. I feel like it hits my quads the best and if depth is an issue due to ankle flexibility, rather than putting a plate under the heel I prefer to get my clients to squat as far down as they can without rolling their hips and then work on their depth by stretching and performing the movement trying for more depth each time. Using plate or board under your feet isn't reallly addressing the ankle problem, it's just a quick fix.

Oh and if it hurts across your neck the best thing to do is.............

HARDEN UP! lol

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Shutupandsquat Veteran member

Shutupandsquat

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yea reverse pyramids are good tend to do them later in the workout once fatigue kicks in.

:-s Why do them at the end, when you won't be able to lift as much compared to if you did them at the start?

That's just like saying, why wait 'til the end to do leg press, you won't be able to lift as much. It's not always about how much heavier you can go.

I prefer high bar with a shoulder width foot stance. I feel like it hits my quads the best and if depth is an issue due to ankle flexibility, rather than putting a plate under the heel I prefer to get my clients to squat as far down as they can without rolling their hips and then work on their depth by stretching and performing the movement trying for more depth each time. Using plate or board under your feet isn't reallly addressing the ankle problem, it's just a quick fix.

Oh and if it hurts across your neck the best thing to do is.............

HARDEN UP! lol

I think the best thing to actually do is avoid injury and put it lower... which is what I do.

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HarryB Veteran member

HarryB

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Lol well its no more likely to cause you injury than low bar squats. I mean sit the bar too low and you risk a lower back injury. Maybe best would be to not squat at all? Completely safe!

Bro I'm taking the piss but if you want full developed quads from hip to knee, move your feet closer and put the bar higher. Don't let ego dictate how much weight you lift either!!!

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Rookie Senior member

Rookie

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yea reverse pyramids are good tend to do them later in the workout once fatigue kicks in.

:-s Why do them at the end, when you won't be able to lift as much compared to if you did them at the start?

That's just like saying, why wait 'til the end to do leg press, you won't be able to lift as much. It's not always about how much heavier you can go.

^^^^ No its not... A squat is a compound exercise :roll: Yes I know weight is not always the focus because it can compromise R.O.M. What I was getting at is, why leave a bang for your buck exercise till the end when you can't give it your all. I have done leg press first, but now that I'm doing squats first my strength has gone up heaps, and I go to depth on all reps

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Shutupandsquat Veteran member

Shutupandsquat

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Lol well its no more likely to cause you injury than low bar squats. I mean sit the bar too low and you risk a lower back injury. Maybe best would be to not squat at all? Completely safe!

Bro I'm taking the piss but if you want full developed quads from hip to knee, move your feet closer and put the bar higher. Don't let ego dictate how much weight you lift either!!!

I've moved my feet in closer, and I don't have any problems with my back. With the bar higher, it just affects my whole back and if I can't get as good depth with the bar higher then having the bar lower would make my legs grow more and get stronger.

:-s Why do them at the end, when you won't be able to lift as much compared to if you did them at the start?

That's just like saying, why wait 'til the end to do leg press, you won't be able to lift as much. It's not always about how much heavier you can go.

^^^^ No its not... A squat is a compound exercise :roll: Yes I know weight is not always the focus because it can compromise R.O.M. What I was getting at is, why leave a bang for your buck exercise till the end when you can't give it your all. I have done leg press first, but now that I'm doing squats first my strength has gone up heaps, and I go to depth on all reps

I know it's a compound exercise and all that jazz but some people react better to different things, as you would already know. I do prefer squatting first as well though, it's just easier.

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michaelk Senior member

michaelk

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Good (and varied) squat viewing.

Bros vs Pros: Squat off.

http://www.rxmuscle.com/bros-vs-pros/br ... -of-2.html

Cheers for that Mike. Surely you've done some good squat methods in the past? Any of them worth sharing?

does up then down count as good?

I like pyramiding up then doing a last set 40kg lighter of as many reps as possible, no spotter allowed and you have to go to you drop.

Ending up collapsed on the floor is standard practice for squat workouts.

If you do that, you'll find that your legs change shape.

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Rookie Senior member

Rookie

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Good (and varied) squat viewing.

Bros vs Pros: Squat off.

http://www.rxmuscle.com/bros-vs-pros/br ... -of-2.html

Cheers for that Mike. Surely you've done some good squat methods in the past? Any of them worth sharing?

does up then down count as good?

I like pyramiding up then doing a last set 40kg lighter of as many reps as possible, no spotter allowed and you have to go to you drop.

Ending up collapsed on the floor is standard practice for squat workouts.

If you do that, you'll find that your legs change shape.

lol up then down is good bro, full ROM! Haha hardcore, yeah that is very true.. you aint squatting if you aint dropping!!!!

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