Building a bigger squat.
THREAD ⬇️
THREAD ⬇️
So you're trying to build a bigger 1RM squat?
Let's address the main things that you need to be doing to attack this in the right way.
Let's address the main things that you need to be doing to attack this in the right way.
1) Use your leverages.
Trying to move the most amount of weight requires you to leverage the weight in an efficient manner for your body type.
A taller lifter with a shorter torso and long femurs is gonna move differently than someone with a short torso and short femurs.
Trying to move the most amount of weight requires you to leverage the weight in an efficient manner for your body type.
A taller lifter with a shorter torso and long femurs is gonna move differently than someone with a short torso and short femurs.
Stance width will also change depending on your leverages.
Eg; a taller lifter may use a wider stance in order to shorten the range of motion and reduce the amount of forward lean needed.
There's no one size fits all approach and it's highly individual.
Eg; a taller lifter may use a wider stance in order to shorten the range of motion and reduce the amount of forward lean needed.
There's no one size fits all approach and it's highly individual.
2) Squat frequency.
Specificity is the number one rule of training, so we wanna squat often.
Most people do well squatting 2-3x a week.
This way we build the musculature and technical proficiency we need for a bigger squat.
Periodization helps us do this smarter!
Specificity is the number one rule of training, so we wanna squat often.
Most people do well squatting 2-3x a week.
This way we build the musculature and technical proficiency we need for a bigger squat.
Periodization helps us do this smarter!
3) Periodization.
Split your training into specific blocks dedicated to certain outcomes.
-Hypertrophy (3months)
-Strength (3months)
-Peaking (1 month)
Each block trains specific modalities.
Split your training into specific blocks dedicated to certain outcomes.
-Hypertrophy (3months)
-Strength (3months)
-Peaking (1 month)
Each block trains specific modalities.
HYPERTROPHY BLOCK
-Builds bigger muscles
-Bigger muscle = stronger muscle
-Higher volumes
-Use different squat variations
-Address weak links
Eg;
Monday - High bar squat - 4x10
Thursday - Pause squat - 4x6
-Builds bigger muscles
-Bigger muscle = stronger muscle
-Higher volumes
-Use different squat variations
-Address weak links
Eg;
Monday - High bar squat - 4x10
Thursday - Pause squat - 4x6
STRENGTH BLOCK
-Make new muscle stronger
-Build neurological efficiency
-Higher intensities
-More specific squat technique
Eg;
Monday - Low bar squat - 4x5
Thursday - Extended high bar pause squat - 4x4
-Make new muscle stronger
-Build neurological efficiency
-Higher intensities
-More specific squat technique
Eg;
Monday - Low bar squat - 4x5
Thursday - Extended high bar pause squat - 4x4
PEAKING BLOCK
-Sharpen technical proficiency
-Prepare the body for 1RM loads
-Most specific squat technique
-Highest intensities
Eg;
Monday - Low bar squat - 3x2
Thursday - Pause squat - 3x3
-Sharpen technical proficiency
-Prepare the body for 1RM loads
-Most specific squat technique
-Highest intensities
Eg;
Monday - Low bar squat - 3x2
Thursday - Pause squat - 3x3
4) Addressing weak points.
Everyone will have different weak points on a squat.
Again, this depends on your leverages and which muscles are weaker on your frame.
Addressing these weaknesses will improve your squat as you're only as strong as your weakest link.
Everyone will have different weak points on a squat.
Again, this depends on your leverages and which muscles are weaker on your frame.
Addressing these weaknesses will improve your squat as you're only as strong as your weakest link.
Weak out of the hole?
Fix:
-1.5 squats
-Pin squats
-Pause squats
-Tempo squats
-Don't descend too slow.
Fix:
-1.5 squats
-Pin squats
-Pause squats
-Tempo squats
-Don't descend too slow.
Weaker legs/Good morning style squat?
Fix:
-Belt squats
-High bar squats
-Front squats
-Leg presses/Hack squats
-Unilateral work such as lunges and split squats.
Fix:
-Belt squats
-High bar squats
-Front squats
-Leg presses/Hack squats
-Unilateral work such as lunges and split squats.
Rounding of the upper back?
Fix;
-SSB Squats
-Front squats
-Extended pause squats
-Upper back hypertrophy work such as rows, chins etc.
All about enforcing that upper back tightness.
Fix;
-SSB Squats
-Front squats
-Extended pause squats
-Upper back hypertrophy work such as rows, chins etc.
All about enforcing that upper back tightness.
5) Sub-maximal singles.
Great way to practice how you play.
Repeat - these are SUB MAXIMAL singles and not random 1RM attempts.
Fantastic for building that neurological efficiency and getting comfortable with heavier loads on your back.
Let's have a look how you'd do it.
Great way to practice how you play.
Repeat - these are SUB MAXIMAL singles and not random 1RM attempts.
Fantastic for building that neurological efficiency and getting comfortable with heavier loads on your back.
Let's have a look how you'd do it.
Say your projected squat max is 405lbs/180kg
Hitting a sub max single at 365lbs/165kg is the range you'll be in before your backdown sets.
Again, these require discipline and for you to be smart.
Eg; 1x1 @ 365lbs/165kg then 4x4 @ 315lbs/142.5kg.
Just an example.
Hitting a sub max single at 365lbs/165kg is the range you'll be in before your backdown sets.
Again, these require discipline and for you to be smart.
Eg; 1x1 @ 365lbs/165kg then 4x4 @ 315lbs/142.5kg.
Just an example.
6) Patience.
Building a bigger squat doesn't happen overnight.
Get your training, nutrition, recovery and stress management all on point, then repeat for years on end.
Then I guarantee more weight will add to the barbell over time.
Building a bigger squat doesn't happen overnight.
Get your training, nutrition, recovery and stress management all on point, then repeat for years on end.
Then I guarantee more weight will add to the barbell over time.
Learn how to get strong with Brick By Brick Strength.
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I wanna reward you action takers.
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I wanna reward you action takers.
Enter code BIGSQUAT at checkout.
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