my squats have stalled around 60kg

Hi,

I have been working on the tom kurtz program to develop flexibility for capoeira. all is going well - both my hamstring and box flexibility is getting better steadily. I have been making gains in sumo deadlift and straight-leg deadlift, but my squat has been stuck on 60kg or so for a while now. I was gaining in squat, and got up to around 80kg, but i took the summer off weights and since starting back I havent really made any gains in squat.

Here is my workout routine:

Mon- weights
cycle 20mins to gym (fairly fast pace)
squat 3 sets x 8-12 reps
straight-leg deadlift 3 sets x 8-12 reps
hamstring isometrics x 3sets
box isometrics x3sets
abs hang-leg crunch 2 sets x 8-12 reps, twist crunch 2 sets x 8-12reps
passive stretch to finish
then cycle home (fairly gently)

tues - capoeira

wed- weights
same as above, except sumo deadlift instead of squats

fri - capoeira
sat - capoeira (sometimes), or surfing
sun - rest, or surfing!

I drink protein shakes after each workout and for the following 48hours. I am making gains in all exercises except squat, which has stalled for a while now.

If anyone has any advice I will be very grateful. Thanks in advance

tankboy

 

You might wanna try following a progression for your strength training

 

How do you mean? I build up to this steadily, and am not sure how to continue building it up - more sets? It seems like i am probably doing enough sets. What other good ways are there for changing my routine whilst still working on what i want to (strength)?

thanks for any further advice

 

I think what the machine is suggesting is that you keep a record of what your lifting.

Something like

Exercise | Sets | Reps | Weight
___________________________________
Squats | 3 | 12,10,8 | 50kg, 55, 60


and then the next week,or next time you did that exercise. Make sure you increase the weight. Even if its not by much. Maybe that not what Machine meant, but regardles i still suggest it

Also you might want to try doing different exercise that work the same muscle. For example doing leg presses instead of squats. For a list of great exercise check out this site

http://www.exrx.net/Lists/Directory.html


Hope this helps

 

You should probably change your username, a 60kg squat doesn't really justify "tankboy" does it?

 

change up the rep scheme to stimulate new growth

 

i'm a boy in a tank, what better name could there be?

thanks for the suggestions, I shall try changing up the exercises, I've been doing the same for ages now. thats a great link, thanks grifter.

 

do a google search on Bill Starr 5x5 to give you an idea

 

Drop the hypertrophy program and go for a strength program (6 reps and below).

 

To overcome a plateau you need to change your routine to combat your body's adaption to it.

As already mentioned you can change your rep scheme, you can also change the rest periods, or try different variations on the exercise. In this case you could choose from a large selection of squat alternatives, such as front squats, hack squats, sissy squats, zercher squats, split squats or my personal favourite, the overhead squat. Some of these can be further varied, with unilateral work or dumbells instead of a barbell.

Supplementary exercises can also be used if you can target where the weak point in your squat is, for example if it's your lower back then adding good mornings to your routine could help.

The depth to which you squat can have an effect. If you are only squatting to parallel then try decreasing the load and going ATG. This is generally a better movement anyway, as a larger range of movement is used and removes any question of whether you are squatting to parallel or not.

Personally I like to throw in some high rep squat work occasionally, followed by a week of rest, something like 2x30 or 3x30, just as a shock to the system and a break in routine. I would not recommend this as a regular exercise though.

You could also try a pre workout drink too, the protein and carbs may help give you more energy for your workout.

edit: I'm assuming you're using a barbell and not a smith machine for these?

 

thanks for the replies, I think I basically need to vary my workout, been doing the same for a while, I've followed some of the links suggested above and that has told me that my body has probably gotten used to what I am doing so i need to change what I am doing to make my body adapt further.

One question: does doing different varieties of squat make a difference? It seems like its all basically the same movement. But I guess I need to try some varieties, that'll tell me if they are different or not.

Thanks again for the advice, I was getting a bit frustrated but now I am getting some enthusiasm again. Much appreciated.

 

Yes, the different style of squats will make a difference. The different styles put emphasis on different heads of the same muscle. They also work the stabilizer muscle differently.

 

yes

closer the feet=outer thigh
wide the feet=butt and inner thigh

 

Hi Tankboy.

From my point of view it looks as though your reps are too small, and your not varying your excercises enough.

Protein shakes are good, But you can't live on just supplements. Make sure your diet is well balanced and healthy, There are many meal plans online you can snatch up and try out. If your not already, Take a multivitamin, Everything helps.

Make sure you get at LEAST 10 reps of your max weight squat... Anything under that isn't worth it. There's also the 20 rep squat plan.. Which is a fast way to train up and gain muscle.

What about the other parts of the body? No bench or incline? Cable crunches? Hyper extentions? Leg press? Leg extentions? None of that has been listed here, The plan seems to be pretty basic from my views.

You could also extend your lifting days to 3 times a week, Providing slightly better results than just the two.

Cheers

Matt--

 

So far I think everyone has given some sort of good advice. Unless my gains continue, I never stick with a routine for more then 4 months. I usually try to vary the type, order, and rest periods each time I do my routines. Keeping your muscles 'guessing' helps to prevent plateaus and provides for a well rounded routine. Taking a break from your routine every once in a while is good thing to. Never under estimate how beneficial breaks are!

Increasing your weights and lowering your reps (strength or Power Lifting training) is always a good way to blast a plateau! Given you only hit the weights 2 times a week, I would try the lower rep routine for a month then see what your Squats look like. Keep your form sharp though. Never sacrifice proper form.

 

thanks for the advice, thats great!

more great advice, thanks

some conflicting advice tho, fishbone says at least 10 reps, while narcsarge says low reps. I'm gonna try a bit of both - did leg press instead of squat today, gonna do that for a 2-3 weeks, try to get down to 6 reps, see how it goes. After that maybe try normal squat again, or look at some variations on the squat.

The reason I only do weights twice a week is coz i go to capoeira, any more would seem like overtraining. I eat pretty well tho, shakes are just for extra.

thanks again for all the advice.

 

very bad idea.

Good mrnings would be a better replcement exercise.

 

good mornings and leg press focus on different muscles. Good mornings put focus on the hamstring where as leg press/squats work the whole thigh, but the quadriceps really do most of the work.

As far as the sets/reps go. i recommend that you dont do like 3 sets of 10 reps. try doing 3 sets with the reps going 10, 8, 6 and increase the weight each time. something like that.

 

I agree.

Try something like Bill Starrs 5*5, HST, a program from deepsquatter.com or something like that. The program needs to start lighter than you can lift, and then progress from there. Please note it's fine to have lighter days in there too.

When the plateau sets in, there's no point keeping on lifting away hoping that you'll just to start to get stronger again.

 

yup... but based on personal experienc from training or ssisting in training, I've seen a lot of people do GMs in lace of squats and when they started squatting, their squats have really jumped up