Squats don't seem to get better

Discussion
1

Hi,

I have been going to the gym for a year now, and despite the beginner gains and improvements, I’ve noticed that squats are probably my weakest lift among the big three.

My current PRs are:

  • Bench: 120kg
  • Squat: 145kg
  • Deadlift: 205kg

I suspect I might be making fundamental mistakes with squats, so I’m looking for some beginner tips to help me improve.

I have only had one major injury in the past year, which was related to a squat attempt at 145kg (trying to confirm my PR again).

There could have been many factors contributing to the injury or why my squat PR isn’t higher. While I am happy with my progress and current numbers, I’m eager to improve further.

My goal is to achieve Bench/Squat/Deadlift PRs of 140kg/180kg/240kg, and I have a feeling that reaching a 180kg squat will be more challenging than getting a 140kg bench press.

3 Likes
2

You might try one of these approaches:

  • De-load and increase your volume
  • Switch to a 3x7 workout for squats
  • Add incremental weight (2.5kg at a time)

Hitting a plateau is normal. Build up supporting muscles and give it another go.

3

What does a 3x7 workout mean? Is it 3 sets of 7 reps?

4

Not exactly. It’s a workout routine supported by research for hypertrophy: link.

In short:

  • Perform 5 sets
  • The first set is 3 reps
  • Increase the reps by 1 for each subsequent set
  • The last set is 7 reps
  • Rest for 15 seconds between sets
  • After completing the 7-rep set, rest for 3 minutes
  • Repeat this process 2 more times
5

So, it’s 3+4+5+6+7 reps (25 reps in total), and then you repeat those 25 reps two more times?

How should I adjust the weight to use, or is it just your usual working set weight?

6

Exactly. Rest for 15 seconds between sets and 3 minutes between repeats.

The guideline suggests using 60% of your 1RM.

So, you should use your current working weight.

7

This sounds intriguing.

I’ll give it a try on my next leg day, starting with 70kg for the reps and increasing the weight as I get stronger. 75 reps of squats seems intense though.

Thanks for the info!

8

Consider doing 2 deload weeks every 6 weeks and incorporate stretching. Make sure your diet supports your goals with a caloric surplus.

Lastly, don’t expect the same level of growth at this weight. Gaining 2-3 kg every 3-6 months is a good result.

9

I don’t think your squat is that far off from your other numbers.

1 Like
10

I don’t think your squat is too out of line with your other lifts.

1 Like
11

Thank you for the encouragement.

I thought the benchmarks for the 3 lifts relative to body weight were as follows:

  • The first number is the benchmark ratio
  • The second number is the lift divided by my body weight
  • The percentage is the second number divided by the first number

Here’s the breakdown:

  • Bench: 1.2 (1.04), which is 87%
  • Squat: 1.5 (1.26), which is 84%
  • Deadlift: 2 (1.78), which is 89%

These calculations are based on my current PRs and weight (115kg). Since I’m cutting, the percentage is improving, but according to these numbers, my squat is still the weakest of the three.

What concerns me is that visually, my legs appear to be my strongest feature, which does not seem to match the data above.

12

Have you considered trying a different type of squat? I personally prefer low bar squats.

13

I am in a similar boat; my squat has been stalled at 200kg for years, probably just a sign of aging.

I’m considering upping my squat frequency from 3 to 5 times a week to help overcome this. My Olympic lifts are maxed out until I can improve my squat.

14

It is quite late, so I might not be picking up on any sarcasm, but if you are lifting 200kg and squatting 3 times a week, what kind of beast are you?

15

200kg is considered top tier for high schoolers. You’d expect that after over 10 years, I’d be progressing to adult-level lifting.

Elite lifters are handling 300-400kg.

Yeah, I am a 200cm tall male in my 40s, so I’m on the taller side. :smiley:

16

I should also mention that my sleep schedule is awful. I typically get around 6 hours of sleep, which often feels more like 5 hours.

I am completely natural, of course.

I was surprised to learn that a friend who isn’t able to bench as much as I do can still squat 180kg. I have to admit, I enjoy benching and put more effort into my push days compared to my leg days, but it still surprises me how significant the difference can be.

17

This is what I was here to say. When I watch lifters in my gym, most do not try as hard on squat. It’s obvious. They are not struggling with the weight. Maybe this is because it feels riskier.

So maybe you need to drop rep count, raise weight, and try harder. If it’s not taking 3 seconds to get the last rep, you may not be working hard enough.

I find that at higher rep counts I lose my focus and edge at the end of the set. At 5 reps I can still bear down pretty hard on the last rep. But you need higher weights for that.

18

I get what you are saying. High volume and reps can make it harder to brace effectively due to concentration issues, which increases the risk of injury among other things.

Before my injury, I was more confident with my squats and even attempted the same PR twice during the 1000 lbs challenge (which I completed successfully, by the way).

Now, after the injury, I am cautious about risking another extended recovery period. That’s definitely a factor.

Previously, I would jump from squatting with 20kg (empty bar) to 70kg, and then straight to 120kg for lower rep counts.

But since I’m cutting right now, I plan to focus on higher reps with lower volume until my next bulk.

19

Share videos of your 1RM and 5RMs.

1 Like