Post: #1

Ok,

So I'm not going to say I originally came up with this squat progression, but I haven't seen it anywhere else. Somebody feel free to correct me if theres another template out there for squats that is very similar.

So I came up with this progression about a year ago and have used it a few times and its been very effective in adding poundage to my squat, at a fairly rapid rate. I've seen a few guys go from squatting 2 plates to squatting 4 plates a side in under a year using this progression.

Prerequisites: You should atleast be squatting 225 for 3 sets of 5. This is very attainable for most people within 3-4 months of lifting. Your form should be solid, and hopefully you don't have a crappy back or knees. A solid foundation is important here. It won't work very well if you're already fucked up.

The plan

You start with your 5 rep max (lets say you can get 245 for a HARD set of 5), and you're going to do 4 sets of 3 reps with that weight. So your workout is:

Barbell Squats 245 lbs 3-3-3-3

Thats it, just the four sets.

After 3 days of not training legs, (so if you did the first workout on monday, your second will be on friday) you're going to repeat the workout except it changes a little bit.

Barbell Squats 250 lbs, 4-3-3-3

After 3 more days of rest.

Barbell squats 255 lbs 4-4-3-3

So you're basically going to be adding a rep to a set, and 5 lbs to the bar until you reach this.

Barbell squats 285 lbs 5-5-5-5.

After this period (which should take a dedicated lifter 6-7 weeks), take a week off from training period, then restart the cycle with...

Barbell squats 285 lbs 3-3-3-3. And continue on.

Now if you're eating/sleeping properly and running just a little test, you should be able to rock this cycle out quite a few times before it quits working and you need to do a stint of higher volume work.

Give it a shot, and watch the weight on the bar sky-rocket.

Post: #2

I've found these simple progressions work well for lower body lifts.

Another really simple one I used to use was to add sets rather than reps. For example start with five challenging but comfortable triples, add a triple each session, until you're doing 8 x 3, then increase the weight and start over with 5 x 3 (this is one of Hepburn's routines, and he has several and they're all pretty decent).

Post: #3

So we're not supposed to do any other upper leg exercises under this program on legdays? No leg press, no front squats, no leg extensions etc?

Post: #4

Right. Just the squats.

On the first week it won't feel like much. Once you get to 4 reps per set and you've increased 20 lbs in 2 weeks you'll be questioning if you can get the last set. By the time you get 4 sets of 5 you'll be having an anxiety attack because you're really pushing your ability to adapt.

Post: #5

What if you're well below 225 and have a crappy back?

Post: #6

Then you have to buy Starting Strength and learn how to do them correctly.

Post: #7

What MOVSM said.

225 for most males represents a very minor step in the strength game (though it may seem to be a lot at the time). I guarantee you if I was training you, (assuming you didn't have an injury and were under the age of 35) I could get your squat to 225 for a set of 5 in 2 months.

If your back is crappy, you need to fix your back. It's imperative. Strength training with a shit back is like going to a race missing two spark plugs.

Post: #8

I did a similar progression when I was doing body weight exercises.

With the pullup I started doing 10 sets of 4. I progressed similar to the way you recommended and ended up at 10 sets of 8 with perfect form within four months.

Keep in mind I weighed 220 at the time and my back and pulling in general was one of my weak points.

I am doing a similar strategy with the bench right now, although I am eating a very low calorie diet to get my weight down quickly.

Right now I do my bench at 225.

Last week I did 4,4,4,2.
Today I did 4,4,3,4.

I'm going to continue with the progression until I am able to hit 10,10,10,10 without cheating, and probably move up in weight at that point.

If I was eating properly I would imagine I could get there in less than 6 months.