How To Build A BIGGER Squat
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- เผยแพร่เมื่อ 6 ก.ย. 2024
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Definitely some elite competitive squat technique
Most definitely, likely because it helps you get used to heavy weights better and also sometimes the walk out can be harder than the actual squat so why not work on the walk out too I guess?
Elite Glutes too.
@@joydeepjoshi that’s crazy
HHHHHmjHHHHHHHHHH
@@binladen34444 yeah... i know
I used to do this but ppl would gather around like I was about to squat it so it was disappointing when I would then only squat like 2-something. It just caused too much of a scene, couldn’t handle it lol
I can understand this too
Same problem
Ni way they would do this with me because i put the safety racks all the way up haha.
Before or after squats?
@@ispgravy4233before
I tried this with 150% of my pr, but I forgot I was only going to do a walkout and startet squating
Accidentally did that once, got folded and humbled really quickly
@@StrengthOfADragon13 that’s why it’s extremely important to have safeties set really high
Lmfao!!!
HHHHHmjHHHHHHHHHH
@@StrengthOfADragon13 if it’s on accident then you really didn’t get humbled 😂😂😂
Static contraction
Barely unlock your knees while standing. I literally gained 100lbs on my squat in about 3 months doing this 1 time per leg day.
It’s like the same concept as dead hangs and active hangs. My grip strength went thought the roof once I started adding weight and increasing time
Ok then I gotta try it
Im starting it on bench the last couple weeks and i feel a huge difference already. Will have to try it on squat
I did this with 405 when I could only squat 365 and about a couple months later 405 shot up
Sike
I’m finna do it now
What's your squat now?
Muscle recruitment is something I think should get explained better in general. It's why warm ups actually work. Your body only recruits as much muscle as it needs to overcome a threshold. Repeated activity results in your body being better primed for this instant access of muscle recruitment. It's like keeping a door propped open instead of needing to turn the knob.
This is certainly something I have used in the past to great effect. Highly recommended
Before or after squats?
@@ispgravy4233
Before working set but after warm ups
@@heavyrain5949 👍
And she didn't explode with pee. Absolute power
Sorry what
@@Dontrolling oh wow , ok
@@oscarriley9265 She refuses to wear diapers and thinks people are wrong for frowning upon her pissing all over public gyms. (Like we're not talking a "trickle" or something. She literally puddles the floors with every set)
@@DontrollingThey should make squat diapers 😂
@@oscarriley9265What'd he say its gone
Yes olympic weightlifters have already been doing this. Especially those who use peds will do rack variation holds bc it produces the most stimulus
Used to use PAP back in the day during sprint training for cycling. Works great 👍!
I've been training for 35 years and I learn something new on your channel every time ❤ blessings bro!
Ive done this a few times, never knew how good it was tho. Just felt right at the moment
It feels amazing, it gets your body use to carrying heavy. I do holds and also walk back and forth.
I just did this and this was hard af
Jujimufu and Bradley Martyn have talked about this technique for years :D. They call it super max loading though
Thanks for the tip. One of these days, I'll get a proper squat rack and do this.
Another variant that I have had great success with is Yoke walk. It is insane how much it can help
Details?
Please explain to us newer lifters
@@theangryarabian1256 it prepares your central nervous system for heavy weights
wow didn't know that until this, thanks!
What an amazing athlete
Ever since I learned this technique I love using it. I am just a normal lifter but if I am going for a big squat that day, I just add 10kg more and unrack without walking out and remove the extra after a few seconds. My working weight feels so much lighter
This guy loves Jen. No shame - she's a beast. One of the best in the biz - perfect mechanics. She's not a young unemployed influencer either. She was, last I knew, a full time teacher.
Thanks for the info
Doing this style overload definitely works my own mistake when I was doing it I did it once a week instead of every other week. Went from 315 lb bench press to a 385 in 8 months, squat went from 350 to 505 lb in the same time frame.
How many sets did you do it for? Did your squat really go that high?
Before or after squats?
Gotta say I am actually impressed this time
I definitely feel this. I’ll do lightweight warmups and get like 10 reps then switch to my heavy reps 3x6. The first set is always so much worse than the second and third. After the first my body is like oh shit we better wake up. Will have to incorporate these in before my heavy sets in the future
I ALWAYS did that during comp prep. Same with bench. Have multiple spotters for bench. It's amazing what it can do.
I‘m sure it’s not because i asked, but thanks for making the static hold example for squats as well.
Really appreciate it and your channel🙏🏻
“Starting at 150%” is horrible advice. Start just above your max, which you know you can at least support on your back.
Don’t be a pussy. If you do 500 this is only 750 what are you gonna do hurt yourself?
I heard it was 120% your max
@@chadmoses123 on bench press
You're telling the guy that GETS PAID TO DO THIS BY ELITE ATHLETES that he's wrong??
I'm sorry for the people that have to deal with you lol
Yeah
That's actually genius. I'm going to incorporate it into my training without a doubt!
Jen is such a legend!
Been doing this for years, didn't know what it did, but always felt it helped me.
Didn't know this was a thing, or even had a name.
Nice
She a unit
Get it girl 💪🏼
Awesome advice.thanks!
This is 🔥
This definitely works ive been adding 10-15 lbs to my 1RM per week like once a month recently. Just hit 400 lb. 400 lb used to be my static hold but now its around 620 lb. I dont recommend 150% tho. Maybe max +30% of 1RM. Also theres no need to do a walk out, risk to reward too high. Static hold gives the same benefit as long as you brace. If you dont brace you will fuck up your back.
400 lb hold was my max static hold back in oct 2023 i mean
Old school, bodybuilder and strong man John Grimik as well as others like Paul Anderson would do stuff like this
150%? bruhhh...
even 110% makes my head blow up
Let my try this with a ton
Will try this!
I do this for my front squat. #405 was a dream and eventually I hit it. But be warned, do this only ONCE a week because it takes a heavy toll on your nervous system
150 % 🤯. Just imagining that gives me the chills
my goat
Haven’t lifted in awhile but when I was getting stronger for football I’d do this with bench too. Put like 120% of your max on the bar and slowly lower it to your chest as long as you can. Definitely need a spotter btw😂
Back in highschool our coach would have us do quarter squats with a lot more weight than we could do a regular squat. Same concept only a little more movement with it. I never hit them anymore because I’m not a competitive power lifter but I always felt like they helped a lot
The power behind Bruce Lee came from this type of isometric. And other similar things
This is done also by weightlifters specially chinese weightlifters
I’ve been doing these and I think it’s burning me out. Helps with the first set but after that I get exhausted so quick.
Definitely introducing your body to heavy weights is essential for gains! 👍
Damn, I'm gonna start doing these but mainly on the weekends sinc I work mondays through fridays.
It's a good concept, but I'm gonna try this at 100% of my 1RM. Thanks.
when and how is the best time to implement this in Hypertrophy phase or strength phase
like after squat or before squat
please some explanation with depth
Yeah I do this for squat and bench.
Does that mean she can squat 375? Cause that’s approximately 150% more to get to 565. That’d be pretty impressive for a 144 lbs woman
He said, you start with 150% and if you can hold 15 seconds, you increase the weight even further
i can't find anything more recent that 2021. her squat was 345. she recently benched 335 this year tho
@@lepus6511 there’s no way she can bench 335! Is there!? That seems crazy
@@deang8910 he said world champ lol
@@deang8910 lmao she’s a world champ also if you don’t believe it just look it up my dude
Facts! 👍🏻
I did static holds and then progressed to eccentrics with a hold at the bottom for as long as I could to break 495 naturally.
A walk out is a lot different than some people I’ve seen do this and then do partial squats…I agree with holding heavy weight isometrically but not doing a partial rep.
I’ve used the PAP method from personal experience but I never new it was an actual term for this.
I'm gonna try that this week with deadlifts. Trying to go up in lbs but stalling.
Rack pulls! Do some research first so you don't snap city!
Block pulls, pause deadlifts and switching up the rep ranges will go the longest to help break your plateau. (And good programming)
Shouts out to Squat University!!!
150%?
That'll be the bar for me then
I increase my squats by always squatting 150% of my one rep max.
I'm doing this
Anderson (I think) used to do something like this, but he did very heavy (way over 1RM) very low ROM partial pin squats, going progressively deeper over time. Very small increases over time. After a good amount of ROM is gained, your 1RM should have gone up quite a bit.
I have a problem with clavicle pain when benching havent seen one video on this would like to know whats up thanks
I would look crazy walking out with 405 on me, I damn sure can’t squat it
People will not have the slightest clue what your trying to accomplish when you do these static holds but I think there great at way overloading the body with weight getting used to it. The walk out thing not really necessary. With 150% over your max that’s a good way to jam a knee, jerk your lower back etc. or lose stability and the bar falls behind you depending on the floor type at gym mine is hard wood floors so shoes stick to it. You can do squat static holds from the safety arm position. Start with weight on bar and drive up from there a lot less Likely to get injured. Iv gone up to 1000+ pounds and hold it for 15-20 seconds. And I think 150% drops the heavier your raw squat is. That calculation would mean my raw squat is 700. I don’t know if that’s correct. I think a 800 raw squatter could hold 1000. That’s what I am and 125% comes out to what iv done 1000-1050 static hold. For bench iv done static hold with 700. Raw bench is 570
Better and less dangerous would be to use a heavy iron yoke, Strongfit promotes this stuff a ton, my gym has a 61 pound yoke and 151 pound yoke you can load plates on. They are killer and build structural mass
How does this work for a static position? It makes sense for a top set to act this way to prime the nervous system or a heavy negative since it actually goes through the whole range.
This isn't am elite technique. This isn't advice, opinion or an old wives tale. This is the most important fact about lifting building muscle you will ever, ever hear. This is only the first step in a process that, while counterintuitive, will build strength and muscle better than any other method. Counterintuitive because it doesn't make sense that doing so little can gain so much.
Is this doable with Bench too?
this is genius, like a batter with those weights on his bat before he gets in the box
Then you can do this with any workout. Bench press would be useful. What do you guys think
Question is how long does that stimulation last and how long do you have until you go into your set. If it only lasts 30 seconds this is primarily for powerlifters or a one heavy lift.
There is only one golden rule in legs workout
Just shut up and SQUAT .. !!!
So I should load up 255 KG when starting out???
she a baddie 👀👀
Wait 150% of 1 Rep Max? THATS SO MUCH NO?
That’s…….the whole point
@@gabriel6504 yes I get that but I do something similar for benching which is controlling the weight down at about 120%
But holding 500 pounds on my back and walking out seems out of my reach considering my max is less than 350. I'll give it a shot though and see what happens.
@@ryankim6638 Maybe try 120% then next week 130% etc. until you get to 150%.
@@ryankim6638 Start off slow. Throw 375 on your back and see how it feels first. Then progress from there.
@@jessemurray1757 I tried it today with all the weight I had at home ~450 so a 135% walkout. The walking out was definitely a "omfg this is dangerous lol" feeling but I held it for 20 seconds and felt like a badass. At that point I just walked back forward to rerack so I guess 150% wouldnt actually be that bad
Basically yoke Walks.
I done this today and finally hit 180kgs
Before or after squats?
@@ispgravy4233 I hit it before I started squatting, it really shocks the nervous system
@@matthewg5011 👍
Could I do this with bench?
I love it!
Btw and this might offend some, but this is negative reinforcement. Make the body suffer a little and it learns to overcome. Just saying 🤷♂️
Can I use this technique on something like bench press or deadlifts?
what is meaning with : (Most should start at a weight at about 150 % of your one rep max squat) ?
please some one make this clear
I think that means if the most weight you've ever lifted in a squat is 100 this maneuver should be started at 150. Multiply your max by 1.5 to get the number for this activity.
Or just do some heavy barbell standing calf raises and it’ll get the same effect. Team no calf.
*
thick
Ban
Nahh imma keep loving my back..
Curious does this method work for all compound lifts like deadlifts pull ups and bench press
Telling my body I’m doing it because of Post Activation Potentiation
My body holding 150% of max: oh shit oh shit oh shit
It's the same idea of training sprints with a sled
Heard
You don’t lock your knees right?
Does holding the weight for 10secs increase muscle recruitment for other exercises too? Like the biceps (if you flex it forward and hold it) and back
....565 lb and she only weighs 144 lb?????
Is this practice applicable to any other lift?
Am gonna do this. I need to reach 180 kg
Is this like isometric holds?
Only useful if you compete in powerlifting. Otherwise it more than likely would be a waste of your time to devote 15 min to heavy walkouts.
I disagree. It can help you get through plateaus. We all want to get better at lifting heavy whether we compete or not!
What IS the name of this exercice?😊