bench and squat

[63]

i no there are alot of strong guys on here so would like some info on how they got there bench,squat up to a bigger weight,maybe big MAC, 2guns have some idears.should i do some powerlifting routines? how many times should i workout these parts etc.

any thoughts?

[Cammo]

It's really just a matter of getting stronger doing the exercise.

If you want to increase your squat - squat with a weight until it's easy & then increase it. Same with bench.

Make sure you eat & rest right or your strength won't increase as much as it could.

What does your current routine look like?

[Pseudonym]

I know EU has some ideas on strength-specific training. Maybe he can answer the question for us?

[2guns]

maybe big MAC, 2guns have some idears

mate there is way bigger and stronger guys on this site than me haha.

i just just a young guy trying to get big and strong like most others.

just push hard, get a good spotter (one who doesnt make it to hard but also doesnt make it too easy, sometimes it takes a while for you and your training partner to know when to spot and how much etc.) and just train hard. my lifts are going up well.

i did 145kg squat today

and 140 kg stiff leg deadlifts both for 6 reps

and last time i did chest i benched 150kg for 6 reps too

just trying to get legs up, but i seem to get a better feeling in my legs when i do high rep stuff. so i change it round abit.

[63]

yeah 2guns i no there are stronger guys then you around but SOMETIMES you have some good idears.

at the moment i can do about 100kgs for maybe 2 reps which is shameful considering im 6ft3 and 103kgs myself, i should be doing 200kgs. i blame it on my longer arms but i no that isnt the truth.

[2guns]

yeah sometimes.. :pfft:

200kg is a hell of alot bro.

[dcx17]

I've always had a hard time progressing the weight up on bench and Squat. I've long used exercises that work the arms and stablisers like dumbell press and cable crossovers (for bench) and lunge/split squat for squats in a complementary effort to get my big lifts up.

A few weeks ago I tried altering the reps per set - for the longest time while stuck on a given weight I'd do 3 sets of 10 - case in point, bench press. For ages I was stuck on a measly 45. I changed my sets to 12-10-8. I did 12 at 45, 10 at 45, then 8 at 47.5

I broke the plateu in a couple of weeks, and have progressed slowly from there. I've had better success doing this with squats - will go for an all-out personal record in a couple of weeks. Good luck with your arms.

[Marcus]

The 5x5 method is also good for breaking plateaus on these lifts.

[of_wolf_and_man]

The 5x5 method is also good for breaking plateaus on these lifts.

amen to that. i managed to push up my bench from 70 to 85 by doing this!!! im still doing the 5x5 everytime i BP and trying to eat away at getting close to 100. i actually did BP 100kg the other day.. had this big as samoan rugby pplayer spot me too which is all good. 3 reps WHAT!!!

[geneticgod]

I used to be able to only suat like 40kg max for like 6-8. :cry: shameful i know, so I went to doing extensions, single leg press with heaviest weights i could manage and lunges, this increased my strength insanely over about 6-8weeks and now im doing 15x50, 12x60, 10x70 8x85 8x85 8x85!! Not arse to grass but down to 90degrees. I did that set tonite, with extensions 15x110lb 12x130lbs 10x140lbs and and 15mins stationary bike.

Just and idea, prehaps the single leg extensions and lunges are reall good for increasing strength.

Prehaps 2guns or Pseudo can help me with this though, my strength gains rocketed but over that time my legs didn't grow one cm!! I After every leg workout i had a double scoop of protein and a banana and 4 bits toast with p/nut b and no size gains in legs. Do you think with the squats i will now have more luck?

[2guns]

I After every leg workout i had a double scoop of protein and a banana and 4 bits toast with p/nut b and no size gains in legs.

LOL! :pfft:

u need better food than this to grow and be more consistent, u should have a good post workout meal after everyworkout not just legs.

and if u think u have good form then do squats but u dont wanna hurt your self then u can train at all.

also u aint gonna see big legs in 6-8 weeks its takes abit more time than this, mine are growing but never as fast as i want them too lol

what do u eat all day?

[Cammo]

I agree with 2guns.

Your post workout meal is the most important meal of the day!

Have your PWO shake etc but get some real food into you as soon as possible (chicken, steak, veges etc).

[juddy]

The only way to increase your squat strength os to lower the reps and increase your squat sessions to at leats 3 times per week.

Remember High reps build mass, low reps build strength

Try squating before the rest of your workout as your energy levels are high.

Try the following for 4 weeks and im sure you will get good gains.

(weight is sample only)

Week 1

day1

2x5 60

2x5 80

1x5 90

3x5 100

1x5 90

1x5 80

1x5 60

Day 2

2x3 60

2x3 80

2x3 100

3x3 110

1x3 100

1x3 90

1x3 80

Day 3

Repeat day 1

Week 2

Day 1

2x3 60

1x3 80

1x3 100

1x3 110

3x3 115

1x3 100

1x3 80

1x3 60

Day 2

2x5 60

2x5 80

1x5 100

3x5 105

1x5 100

1x5 90

1x5 80

1x5 60

day 3

repeat day 1

Do this cycle for 4 weeks, increase the weight by 5 kg each week on the 3x3 & 3x5. Make sure your squating to at least parallel so that your fireing your glutes. You may also want to introduce some good mornings 3x5 and Romanian deadlifts 3x3 as this will increase your hamstring strength.

As olympic weightlifters we squat every training session at least 4 times per week, alternating front to back. You may also note that the rep range is low, but the volume is high for intensity. I weigh 73kg and my best front squat for 3 is 170kg back squat 195kg for 3 and we squat 80% to 90% of max every week. Im not saying this is what you need to be doing as body builders, but by trying this cycle for 4 weeks and then go back to your high rep squats you will find that you will be able to inrease the weight on those high rep squats as you will be alot stronger.

Make sure your squating without the help of others, spotting ok. Make sure your form is good by keeping you back in an upward position, not leaning forward. If you find yourself tilting forward as your grinding these out, push through with your elbows and this should help maintain correct posture. Hope this helps

[Varven]

Could you state those weights in percentages please ?

Id love to give it a try too!

But I cant seem to figure out how to work out the weights.

[juddy]

v

Base the 3x5 and 3x3 on your max best lifts for that rep range. The lighter sets work back by decresing the weight by 10kg

[of_wolf_and_man]

i've been squatting like crazy lately and was wondering if i was being a little over the top with it? just need a few opinions... here's my leg regime...

warm up - 15min on the st.bike and 20rep squat on the bar

SQUATS

4x6 reps 100kg

4x12 reps 60kg

4x8 reps 40kg (front squat)

WALKING LUNGES

12 steps in total - start on 12.5 each hand, build up to 20kg per hand (about 4sets in total)

LYING LEG CURLS

4x15 reps with 10kg discs each side (we have weight loaders...)

EXTENSIONS

15, 12, 10, 8, 6 (start 120, last 180) then single leg extns with 60

CALVES

5x12 reps on calf raise machine on 120 then 5 raises on each step on the stairs (on the way to the st.bike for warm down) (ther are at least 15 steps...)

i find that since i started doing the 10kg squats, (with feet turned out slightly) my legs have imporved better and im getting more separation in my thighs (so i like to believe) i really enjoy this workout cuz im always totally screwed after the workout. of course, a double serving of protein and rice always follows this.

[Jasthace]

You need to check out this site my man.

All you ever need to know about getting big and strong

Advice and routines by super strongmen

http://www.deepsquatter.com/strength/archives/index.htm