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Need help Improving my Squat

groovy

By groovy
in Bodybuilding & aesthetics

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rose Veteran member

rose

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Some guys I know over in Australia use linear periodization to good effect, by using 12-week cycles to peak into meets. They never go above sets of 5-6 reps, though.

Yeah, 12-week cycle, then comp, then presumably a deload of some sort before commencing another cycle? I wouldn't think all 12 weeks of the cycle are spent lifting maximal weights above 90% of 1RM, either?

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nate225 Veteran member

nate225

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I mean, Ed Coan used linear and I don't think anybody's gonna tell him it doesn't work. Same goes for a lot of the old PLers in the 80s and 90s, before Westside really took off.

LOL - hell no!

As did Derek & Wayne Pomana and a large number of our best PLers. Would they have been even better using another approach? We'll never know so not really worth debating! :grin:

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Creatine Junior member

Creatine

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I have asked a PT at the gym to look at my form and he said it looks ok. But on my max weight (90kgs) when my knees are wobbling or collapsing inwards , he said that it could be my GLUTES not firing very well.

try forcing your knees out when sitting down

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cantygirl Senior member

cantygirl

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Lots of practice at squating, big lesson I learnt was to get the glutes firing during the push phase, squeeze that butt, you think you're doing it until you start to focus on it. No more sore lower back for me. Your knee strength will improve over time, the leg press helps as it is easier to correct form in that position, try single leg press, will help any imbalances.

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Gasp Senior member

Gasp

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For a newby the most effective way to make rapid strength and size progress is to alternate reps and weight each workout.The legs really respond well and have no chance of being overtrained.

Recently I`ve been training a 25 yo 55kg female who had never picked up a weight. She is now (properly) squating 70kgs for 10 reps and leaving many others in her wake.

In your case each time you plateau you should drop back to 60/70 kgs for your next workout and do 2-3 sets of 15 reps.The progress you make as a newby is huge and you will notice it within a very short period.

Additionally, unless you are old and senile like me, your workouts only need to be 5 days apart.

Workout 1: 60 x 15 x 2

Workout 2: 70 x 15 x 2

Workout 3: 75 x 12 x 2

Workout 3: 80 x ?

Workout 5: 70 x 15

Workout 6: 75 x 15

Workout 7: 80 x ?

Workout 8: 85 x ?

By my reckoning you are guaranteed huge progress within 5-6 weeks.

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big MAC Senior member

big MAC

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I filmed and constantly analysed my form, footwear etc until I found a way that worked well. If I have any imbalances or weakness I work on those.

Then I squat weekly with a light week/rest week thrown in quite regularly. Every so often I'll do something completely different such as high reps etc, this is especially good for breaking plateau's.

Mostly I'll just squat heavy with the bulk of reps being in the 3-5 range, often with a double or single to finish the session.

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groovy Member

groovy

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Thanks for all the advice. Didn't want to create another topic, so just asking in here.

Did my squats as usual last week. And strangely my Knees started to hurt, I didnt go up to my max (90kgs) but did few sets/reps at 80 and they still hurting a little bit.

They sort of hurt (more on the left knee) while coming back up.

Same thing happened again this morning. So i took it easy and did lots of reps on 60kgs and the pain still there.

I NEVER had any issues with my knees before. And im pretty sure it could just be my FORM. :twisted: :twisted: :twisted: :twisted:

Becos when i do 80kgs i really slow down my squat, on the way down and on the way up.

So i was talking to this guy and he was saying that i should just go down like freefall...and stop trying to control the movement on the way down.

(i think that could be my problem but otherwise i keep back straight and all)

So i was thinking probably take 1 or 2 weeks break from squat and go back into it after, with light weights and lots of reps?

OR

Just continue as usual doing my squats but with light weights (40kgs) and LOTS (20reps/set)?

Hope that makes sense. Any advice please? Thanks..

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groovy Member

groovy

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Can you get a video of your form?

If you're one of those high-squatting push-through-your-toes guys, that could explain it right off the bat.

I usually train by myself at the gym. So not sure about getting a video but ill try.

Also, i hardly ever feel like im pushing thru my heels even though i try keep my back straight and all. It seems more like i push thru my TOES.

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Gasp Senior member

Gasp

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When checking your form don`t drop your head as i`ve seen countless people do.

Stating the obvious but you probably have a bit of tendonitis too.

Take a couple of cataflam (voltarin 25s) the night before and warm up and stretch everything relentlessly.

Crosstrainer machine, especially in reverse.

Arms folded half squats- no weight

Side hip raises.

Back extensions

Good reminder that you probably need at least 5-6 days between workouts.

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groovy Member

groovy

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Well I never put my head down when doing squats. I look straight. I asked one of the PT at the gym and he said my form was ok. Or maybe i did it ok then. I dont know... :x :x :x

Well i guess ill start with the basics again. Lots of reps with light weight until i get my form right. And watch lots of video for the form.

Man it seems like such a hard exercise to get it right...

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Gasp Senior member

Gasp

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Well I never put my head down when doing squats. I look straight. I asked one of the PT at the gym and he said my form was ok. Or maybe i did it ok then. I dont know... :x :x :x

Well i guess ill start with the basics again. Lots of reps with light weight until i get my form right. And watch lots of video for the form.

Man it seems like such a hard exercise to get it right...

Actually its not confusing Groovy. You have just been barraged from some very methodical competitive and clued up lifters.

But best advice is really stick to basics.

If you were packing down a scrum you would get countless advice also, until someone comes along and just tells you to pretend you are squating down over the long-drop.

Its the same thing here.

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ThePman Senior member

ThePman

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Well I never put my head down when doing squats. I look straight. I asked one of the PT at the gym and he said my form was ok. Or maybe i did it ok then. I dont know... :x :x :x

Most PTs I've seen around here couldn't teach a real squat to save their lives, so I'd take that with a big grain of salt.

Well i guess ill start with the basics again. Lots of reps with light weight until i get my form right. And watch lots of video for the form.

Man it seems like such a hard exercise to get it right...

It is if you're not taught how to do it properly. Realistically the squat is a very basic and simple movement that almost anybody can do. The problem is that it gets gayed up by well-meaning but frankly incompetent gym-rats and personal trainers.

Which is why you see so many cringe-inducing squats at gyms. If people would just relax and do the damn movement, there'd not be this problem.

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rose Veteran member

rose

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But best advice is really stick to basics.

If you were packing down a scrum you would get countless advice also, until someone comes along and just tells you to pretend you are squating down over the long-drop.

Its the same thing here.

Box squats help teach you proper technique "you learn to sit back by moving your hips first. Box Squats also improve hip mobility."

Might be a good place to start Groovy?

http://stronglifts.com/build-explosive-strength-how-to-perform-box-squats/

Re toes vs heels "Heels on The Floor. Curl your toes. Heels on the floor so you don’t lose balance. Push from the outer side of your feet (wear Chuck Taylor’s!)" If not chucks, flat shoes with no sponge.

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Thunderhorse Junior member

Thunderhorse

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I have asked a PT at the gym to look at my form and he said it looks ok. But on my max weight (90kgs) when my knees are wobbling or collapsing inwards , he said that it could be my GLUTES not firing very well.

*Sounds like it could be right. I have heard from a strongman that when noobies are squatting, their ass is taking most of the weight. I myself have a huge and tremendous ass, so I don't have that problem :pfft:

*One thing I think when I see your post is, you are doing a shitload of volume before those 90 kg squats. If I was going for a PR I would warm up, do not much volume and go for a PR.

*One thing that helped me hold the weight better was.....high rep barbell shrugs, funnily enough. Made my traps grow and hold the bar better.

Finally, I'll give you a post from StrongmanMatt (yeah, he is actually a strongman) on Arthur's Hall about proper squat form.

"Proper squat form is less about how wide your feet are, and more about sitting back and keeping the weight on the heels.

If there were just one instruction I could give to coach the squat, and nothing else, it would be: KEEP YOUR WEIGHT ON YOUR HEELS!

This is accomplished by pushing the hips/ass backwards to initiate the movement, instead of down. As you push the butt back, you push the knees out to the sides. This places an equal amount tension on the hamstrings, glutes, and quads and keeps the majority of the stress on the hips and not the knees.

If I were breaking down squat form step by step, it would look like this...

1) Grab the bar with your hands as close as you can. I'm 280 and I can get my hands just inside the rings. The closer your hands are, the tighter your upper back will be.

2) Get the bar as low on your back as possible. It should really be nowhere near your neck. The proper placing for a squat bar is below the upper traps and across the rear delts. This maximizes your leverage. You will have to bend over at the torso a bit more to keep the bar over your center of gravity, just remember that bendinhg over doesn't mean rounding.

3) Take a deep breath in your belly, unrack the bar, step back, and begin your descent by breaking at the hips and pushing the ass back (like you wuz shaking it for some paper).

4) KEEP YOUR WEIGHT ON YOUR HEELS THROUGHOUT THE MOVEMENT!

5) Obviously keep your back arched throughout the movement as well.

6) Go down until you break parallel - this engages the hamstrings and glutes properly and keeps the shearing force off the knee.

7) Come back up."

Step 3 is really important by the way. You should take in a huge breath and hold it to keep good abdominal pressure.

Hope some part of this post helps.

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