(Feb 15, 2019 08:35 PM)Sixen+ Wrote:  5x5s will work. Just do legs more times a week. Also, don't be afraid to increase the weight. That was one of my biggest fears for squatting is that I didn't want to increase the weight. Once I got over this, my squat sky-rocketed.

(Feb 27, 2019 03:53 PM)Ziamerkov Wrote:  Eat enough, push yourself harder. You can provably do more than you think. Me for example Im lazy and do 5x5 at 315 although I k ow I can do 10 reps a set.

for strength go 3x3 always. eat 500 calorie surplus from maintain and just oush yourself.

(Feb 27, 2019 04:07 PM)boost Wrote:  You've seen results with 3x3? For some reason I feel like i wont get as much gains. I'd probably have to put more weights on if I'm doing that huh? I could hit 185 4x5 atm.

(Feb 27, 2019 04:37 PM)iceboy Wrote:  I squat 225 and I suggest you look into Reverse Pyramid Training. Three sets progressively lighter  and more reps. You'll find it easy to break through your plateau

(Feb 27, 2019 04:37 PM)iceboy Wrote:  I squat 225 and I suggest you look into Reverse Pyramid Training. Three sets progressively lighter  and more reps. You'll find it easy to break through your plateau

(Feb 27, 2019 11:44 PM)Ziamerkov Wrote:  Yes. 3x3 you have to go higher of course. If you can do 4 reps or perhaps 5 on a certain weight it wont help to do 3x3 on the exact same wait. Ypu need muscle overload.

If you can do 185 4x5 perhaps you can try to do 190 3x3 or something similar. 3x3 has been the best way for be to gain strength atleast and for most people I know as well. Training with low reo count and higj weight increases strength/muscle growth and also improves your cns which is vital to being explosive.

Actually by training both bench press, deadlift and squat with low reo count high weight you improve your strenght in all lifts. Bench can help you gain strength for squats.
The key is sinply develope better cns by training explosive. Best way for explosive training is 3x3.

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Btw what is your 1 rep max?

(Feb 27, 2019 11:57 PM)boost Wrote:  Gotcha, will def test this out next time. I always get tired doing 5x5 lol

As for my max rep, I'm not even sure tbh. I don't have a spotter. I tried 225 before but couldn't get low enough. Haven't done it in over a year though, but I want to try again next time I hit legs.

(Feb 28, 2019 12:02 AM)Ziamerkov Wrote:  Okay. If you can make 225 1 rep you definetly need to increase weight from 185, haha.

5x5 is boring af i agree. Does not your gym have those squat racks with a type insurance? A bar which secures you if you fail..?

(Feb 28, 2019 12:12 AM)boost Wrote:  Ah yeah they do. They have the little safety strap thing on each side that I could move up or down.