Quote:
Originally Posted by nns
red_sir, I feel I should ask you this since you seem pretty experienced.
What do you do when you feel you've plateaued in squats? I realize many people will say lighten it up, possibly up the reps and sets. I'd like to know what you would personally do. Say, if you lighten the weight and do more sets/reps, what's the percentage and how long would you do this before testing yourself with heavy weight again?
BTW, your squat is impressive. I hate failing on reps. I failed at @ 305 earlier this week for 1 rep, when I've done it so many times in the past. It's a real big blow to morale. Props for soldiering on for another rep.
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Hehe that was the first time I've failed on a squat. It wasn't as bad as I expected... I always imagined I would get stapled hard and make a lot more noise.
Anyway, read about progressive overload.
Bodybuilding.com - Progressive Overload: The Concept You Must Know To Grow!
Basically you cannot lift the same weights and and expect different results. You need to increase the demand on your body one way or another. You can add more weights, more reps, more volume etc. The trick is to be constantly increasing the demand but in small, achievable amounts. So if you can squat 225 x 8 this week, shoot for 225 x 9 or maybe 235 x 8 next week. If you try to take too big steps you will likely fail and end up lifting the same weights/reps.
I highly recommend the 5/3/1 program by Wendler. It pretty much answers all your questions. It tells you when to increase/decrease the weight, what percentages to lift at, and how long, etc.
T NATION | How to Build Pure Strength
With that program you will be testing yourself trying to set new rep records every workout. Just remember, plateaus are not smashed, they're surpassed slowly and methodically.
Edit: Oh yeah, assistance work helps if you have lagging areas/weak links. E.g. usually lots of hamstring work will help squats, lower back exercises like good mornings will help deadlifts, and tricep work will help bench. And eating a lot and just getting bigger will help everything.