Slow progress on the squat... advice?

[SacToSD]

So yeah, my squat progress has been pretty slow. Maybe a couple pounds every couple weeks, but nothing serious. I'm trying to brainstorm ways that I can bring up my squat, because I think it's such an important lift. Besides the obvious "squat more," what have you guys done that has helped you break through a squat plateau?
Here's a look at my leg workout, performed once per week:
Squat: Warmup 10 reps, then pyramid 12, 10, 8, 6... then a widowmaker of 20.
Deadlift: alternating weeks of 10, 8, 6 and straight sets of 10, 10, 10, 8-10.
Leg press or lunge (alternate every week): straight sets of 4x10
Leg extension 4x12
Leg curl 4x12
Standing calf raises 4x15
Seated calf raises 4x15

And that's it... thanks for reading, help the SacToSD get monstrous thighs and tell me what you think

 

[bloodshed]

back when i trained squat only for strength i did a 5-3-3-3-5 rep scheme, adding 5 pounds on every set, but on the last set of 5 i would use the weight i used for the first set of 3. worked well for me at the time.

 

[maldorf]

I always did best starting out with the heaviest weight on the first set when you are fresh and strongest. Youll be able to handle more this way and increase the load. On sets that follow then you can drop some weight to keep the reps in the desired range. I also did best for strength when I hit legs 2x per week and use lower volume each day. 5x5 routines also used to yield good results for me.

 

[Buildinthaskinnys]

Box squats, dynamic and max effort days split them up, throw some chains on the pins or bands, or bands and chains, trains one weeks many reps up to twenty, you are at the point now that it is things like hams slowing you down your quads need grow like weeds, do 45 degree leg presses supersetted with romanian deadlifts.

 

[gainingweight]

lockouts and bands will help you bust through any plateau

 

[PHIL HERNON]

No progress

You are looking in the wrong place for progress........it is all about supplementation, not your squat form.

 

[gyno]

You are looking in the wrong place for progress........it is all about supplementation, not your squat form.

I know I'm a new(er) guy around here, so, some may not like this, but this is so far from true it's not even funny. UNLESS, you've seen his form in person and know his "supplementation". If you do, I stand corrected, if not, well....this is rediculous.

 

[witefall]

So yeah, my squat progress has been pretty slow. Maybe a couple pounds every couple weeks, but nothing serious. I'm trying to brainstorm ways that I can bring up my squat, because I think it's such an important lift. Besides the obvious "squat more," what have you guys done that has helped you break through a squat plateau?
Here's a look at my leg workout, performed once per week:
Squat: Warmup 10 reps, then pyramid 12, 10, 8, 6... then a widowmaker of 20.
Deadlift: alternating weeks of 10, 8, 6 and straight sets of 10, 10, 10, 8-10.
Leg press or lunge (alternate every week): straight sets of 4x10
Leg extension 4x12
Leg curl 4x12
Standing calf raises 4x15
Seated calf raises 4x15

And that's it... thanks for reading, help the SacToSD get monstrous thighs and tell me what you think

I don't know man, but a couple of pounds added every couple of weeks doesn't sound like a plateau to me? That sounds like steady progress. Now if you have only been squating for a year, then I would think something was wrong. But a couple of pounds every couple of weeks is 52 pounds added to your squat in a year.

 

[triathloncoach]

Squat

Sounds like a lot of exercises, reps, sets - too much volume, not enough intensity to develop strength. Your program should make you big, but it's far away from developing 1 rep strength.

If supplementation = Dbol; that may do the trick. LOL.

 

[bellicose]

You are looking in the wrong place for progress........it is all about supplementation, not your squat form.

haha...what a joke

 

[Pericles]

my suggestion would to not be doing a drop set at the end every week. Stick with straight sets. Change it up. No more pyramids. Do 4x12 or 4x6 or 3x8, something like that.

 

[PHIL HERNON]

Well

I know I'm a new(er) guy around here, so, some may not like this, but this is so far from true it's not even funny. UNLESS, you've seen his form in person and know his "supplementation". If you do, I stand corrected, if not, well....this is rediculous.

Hey, post up your picture and squat poundages and prove me wrong.......here is your shot..your name is GYNO right?...I mean, every post you make is about drugs right? I bet you are huge and have a huge squat from your form and training right? All of this drug questions you ask are just inquiries right?

 

[PHIL HERNON]

Hahhahahahhha

haha...what a joke

Good old Bellicose.....drug free now I see?

 

[PHIL HERNON]

Now

For everyone who is not living for their next shot of tren.......supplementation consists of protein, creatine, vitamin/minerals, omega-3s, LBA, fat burners, PHs, humanofort, etc.........is what I mean by supplements along with rest/recovery..............now "how is my squat stance" or "am I going deep enough".

 

[triathloncoach]

Phil

It's impossible to argue with your points, you are correct. However I'm 45, have been working out regularly for nearly 30 years. I'm a former D 1 wrestler, owned a gym for nearly 5 years, have a masters degree from a top university - I'm not an idiot when it comes to proper exercise, nutrition and supplementation. It's been my life long passion. But I started watching DVDs about 10 months ago - modest viewing at that and the transformation has been miraculous. And I looked very good before. I know I read on this board that gear is secondary to other aspects of body building, but I couldn't disagree more strongly. IMO

 

[gyno]

TYPICAL

I wish I could say that I didn't see that response coming...but I did.

1. All of my posts are not about drugs.
2. I know on the internet, the Gold Standard is to post a picture of yourself, your lifts, etc., and then people will listen to you. Then if you don't they say your some 17 yo punk troll on a keyboard. I've been on the boards for a minute. I could care less if anybody on the internet listens to me or believes me. You can see from my post count, I'm here to learn, not to talk. I've been down a long, drug free road getting as strong as naturally possible before even considering gear. I made my way out of many platueas by simply working on form. Never used more gear (or any at all for that matter) or switched from the good ol' creatine and BCAAs

3. If Louie Simmons read your post, he'd likely have a feel day with it. If you think supplements( regular of super) are more important than form, I don't even want to waste my time in a debate with you.

 

[Mr.G]

I always go by the mirror to see if I am making gains, quality...

 

[PHIL HERNON]

Again

It's impossible to argue with your points, you are correct. However I'm 45, have been working out regularly for nearly 30 years. I'm a former D 1 wrestler, owned a gym for nearly 5 years, have a masters degree from a top university - I'm not an idiot when it comes to proper exercise, nutrition and supplementation. It's been my life long passion. But I started watching DVDs about 10 months ago - modest viewing at that and the transformation has been miraculous. And I looked very good before. I know I read on this board that gear is secondary to other aspects of body building, but I couldn't disagree more strongly. IMO

You are educated correct?......You own a gym?........ Where in my post do I mention steroids or even taking steroids?

 

[PHIL HERNON]

Yes

I wish I could say that I didn't see that response coming...but I did.

1. All of my posts are not about drugs.
2. I know on the internet, the Gold Standard is to post a picture of yourself, your lifts, etc., and then people will listen to you. Then if you don't they say your some 17 yo punk troll on a keyboard. I've been on the boards for a minute. I could care less if anybody on the internet listens to me or believes me. You can see from my post count, I'm here to learn, not to talk. I've been down a long, drug free road getting as strong as naturally possible before even considering gear. I made my way out of many platueas by simply working on form. Never used more gear (or any at all for that matter) or switched from the good ol' creatine and BCAAs

3. If Louie Simmons read your post, he'd likely have a feel day with it. If you think supplements( regular of super) are more important than form, I don't even want to waste my time in a debate with you.

Go buy a Ronnie Coleman DVD and watch his form........get your learn on......NOW, I do not want to look like Louie Simmons.........BTW, is he drug free?

 

[triathloncoach]

Phil

Point well made. I made an incorrect interpretation of your response. My mistake.