How to Squat (for NO Gains)
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- เผยแพร่เมื่อ 27 มิ.ย. 2024
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0:00 The Almighty SQUAT
3:24 #1 Psychology
7:44 Story Time
10:41 How to Make Them Suck Less
13:32 #2 Goals
18:18 Tree of Specialization
22:50 Random Bullsh*t
26:45 Hyperspecialized Bullsh*t
30:28 #3 Technique
34:34 What is Leverage
36:00 Built to Squat?
42:48 The Minimum Passable Technique
BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇
www.BaseStrength.com/the-app
Bromley Merch from Barbell Apparel only available HERE! 👇👇👇
barbellapparel.com/Bromley
Hey Alex, in week 10 of Bullmastiff now. Do you think it makes sense to do Kong immediatelly after Bullmastiff (and after Kong do Brian Alsruhe's program like Powerbuilder?)
Great video, it is very instructive, cool and funny, I shared it to friends!
dyel
@bastiat 🤡
@bastiat4855 🤡
Vaccines didn't eradicate polio viruses, more people got polio from the vaccine than the wild virus and people still get polio
Super Squats completely changed my outlook on squatting. I used to be terrified when I was close to my max - now I just think "well at least it isn't 20 reps".
Nothing like doing your 12 RM rest paused for a set of 20 to remind you your training is very easy.
@@CeroAshura Nothing like taking your 5RM for a ride of 20 pause reps
I'm planning on starting that program in June after a powerlifting meet. Any advice after doing it?
@@TuxedoTalk Start light. Comfortable 10 rep max.
@@TuxedoTalk experiment with squatting last in the program. A lot of people find they're too tired to do accessories if they're squatting first, but it's personal preference.
Other tips: a calorie surplus is necessary or you will stall fast. Deloads are necessary at some point. I did a deload day once every 2 weeks, but if you prefer deload weeks I'd take one every 4th week. Push the accessories as hard as possible, don't add exercises and drink intraworkout (could just be milk if you want)
I finally managed 20 reps in squats.
I had to pause between reps and breath a couple quick breaths. The joys of working with basically 1 lung.
That's how you're supposed to do them anyways. Try to make the breaths super deep
@@tristanyokom1542 yeah but most dont need to do them at the start of the set. Im pausing from the beginning.
@@nope8535 well youre gonna run out of breath after 3 or 4 reps regardless which isnt great for the rest of the set so id say taking a breath in between every rep or 2 reps is actually beneficial, especially for resetting bracing and keeping form good as you go on.
You’re doing them right. They’re called breathing squats as it should get tough after rep 14-15.
@@brutus007 yeah thats for most people.
I start getting dizzy by rep 3 unless I pause and breath from rep 1 on.
Not gonna hold you, the 5x5 changed my life. I never squatted under weight until I was 25, and when I ran up from 45lbs to 375 pounds in 1 year, it was crazy! I got abs after never being able to bring them out, I had quad definition, my back exploded, I could run further faster, I could dunk, and overall I just felt way more powerful.
Howd you get abs?
@@diredread5433 the brace technique you use when you squat works the core better than crunches and squatting 3x a week is a lot of heavy stabilization work. Coupled it with a deficit meal plan and got in great shape
45lbs to 375lbs in a year? Are you sure your creatine isn't tainted bro? 😂
@@hafizsham1942 what is 15x52?
@@hafizsham1942 45lbs - 375lbs in 12 months (52 weeks) is only an increase of about 6lbs per week on the bar. Very doable if you are consistent and take nutrition / recovery even half seriously.
I just focus on how my body feels. It should burn like hell but I should not feel injured. That's my entire weightlifting philosophy. I'm not motivated by numbers, but by how strong I feel inside my body. Unless you're a pro I don't think it needs to be a lot more complicated than that.
Indeed, back squatting fucked up my neck and shoulders as i have problems with those, the solution was front squatting with cross-arm grip, now i can squat with no pain in my neck/shoulders!
@@Sidecutt3 exactly, instead of just skipping squats you found an alternative that works just as good. More people need to know how to do this.
I'm a simply man, I see Anatoly Pisarenko in a thumbnail, I click.
Same here
Lasha who
Anything showing Pisarenko is click bait for me as well
He was the "Man"
Haha...Hey Dennis 👋
When I started lifting weights for wrestling training in the early 90s, only the football team and the wrestling team squatted. Now it seems every random gym rat squats, and squats hard. It’s been quite an evolution. Very cool.
i don't think you can be a gym rat unless you squat, in my opinion. I was the guy always there for years but one day its was the realization that "im being a bitch" YOU just gotta squat or give it away.
Funny thing is, all those little reasons why I didn't squat, got fixed the more I started to squat.
It absolutely is a huge progression for me, there is no substitute.
@@kemshasan8866 how old are you? This just wasn’t the case 20-30 years ago when I started lifting.
@@daytonasayswhat9333100%. In the 90’s all I remember people caring about was benching. I dunno how how many westside type gyms there were in the world, but I never saw one😂
Three sets of 25 reps, ATG/beltless, twice per week. I love this routine and have been doing it for years. Legs blew up in size once I figured out how to go ATG.
Man you're an absolute psycho hahahz 3x25 atg beltless squat 2/week is crazy. Kudos to you, that routine would break me
Gary you're simply built different
how much % of your 1rm are you using for this?
@@Ema-nuel I don't know....I never do one rep maxes. Start with your normal 10 rep weight and add reps. Then start adding weight
@@markpitale7270 You build up to like anything else. I do high reps because I want a strong cardiovascular system as I age, I'm 55
Bicep curls, shrugs and 1RM flat bench press are the only exercises anyone should ever do. It's really important to rest five to ten minutes between sets and use the squat rack for everyone BUT squats. If you insist on including squats in your routine, you need to always find a reason to skip leg day (shoulders allergic to barbells, old knee surgery etc). Only do feel-good exercises.
This is irony, right?
@@nikhilpranav6915 Haha the old Knee injury
@@nikhilpranav6915 Your inability to judge humor on the internet is caused by doing too few squats, get on it!
@@nikhilpranav6915No
Says johnny bravo
Alex sense of humor an getting a point across is legendary . Get knowledge an good laugh every time i watch this channel
Hyped for this. The bench one was a wonderfully reflective journey
Great video! It reminded me of how I used to do 20 rep squats on my 5/3/1 + sets. I'm short, so it was pretty effective.
Great vid.
I have been squatting religiously for 35 years. At 53, I still squat twice every ten days. I'm built similarly to Tom Platz.
One lighter session with calves, hams, and leg presses where I keep the reps in the 10-15 range.
Another heavier quad session where I do heavy work sets in the 5-10 rep range, then end with a single 15-20 rep burnout set with less weight. I then proceed to doing 3 sets each of HS machine squats, leg presses, and hack squats - reps usually in the 10-15 rep range on these exercises.
They say the legs are the first thing to go as we age, but my legs are better than ever. I squatted 95 pounds for 4 reps when I started at 18. Today I squat 440 for 8 and 315 for 20 - no wraps, no suit, no drugs, and virtually no pausing between reps.
Upper body has always been more of a challenge to improve, and upper body is definitely a bit weaker overall than it was a decade ago.
post a video - i highly doubt you're squatting 315 for 20 or 440 for 8. if you are, i'm absolutely certain you're taking testosterone (via TRT or unprescribed). the likelihood of you posting proof is zero.
You seem to have a very limiting mindset, I suggest you change it if you want to achieve anything great in life.
@@TheSultan69 what a weirdly triggered response - you ok?
@@Anabsurdsuggestion totally good. you doing alright?
do you take steroids?
“He has to fix His imaginary hip shift” 😂😂😂
Bro that hurt i remember stressing out about that as a newbie lmaooo
That bench video was so nice I was even more excited for this. Squats hold a special spot for me cause it’s easily my worst lift and I’m so close to hitting 3x BW in competition.
Squats are soul crushers. After a heavy deadlift workout I’m tired but I feel good and strong. After a big bench workout, I love the way sore pecs feel and stretching them the next few days but after hardcore squat workouts it hurts to sit down, get up, take a shit, walk up a tall curb let alone up stairs. I would totally fine if I could just stop living but the squat is probably my best lift and nothing feels more amazing than a squat PR and knowing you nailed the depth but you’ve got to go through hell with weeks of higher reps before getting to 3’s and 5’s and eventually top singles aka the promised land.
My biggest limiter was always lower back fatigue. I've finally fixed this by pre-exhausting the legs with leg presses or hack squats and then making sure I do bodyweight hyperextensions after the squat session to pump blood into the lower back (and I also elevate my heels, obviously). Mogging everyone with my high bars and short shorts is my favorite thing in the gym now.
same here, doing 1 balls to the walls set on back squat days and then doing zombie squats for volume work has helped minimize the issue for me
I’d recommend adding banded good mornings too. Looks silly but it’s so good for those lower back gainzzz
I'd say leg extension are better for pre-exhausting
The real issue is that you're not going straight down when you squat. You activate your lower back when you slightly bend your torso foward. So it's cool that you've strengthened your lower back, but you haven't solved the problem in your squat form. Instead of dipping your torso down when squating, keep your back alignment the same throughout the whole movement, straight down and straight up. No back/torso hinging.
@@prefix253 Trust me, I have the best alignment of anyone I know and always maximize depth. But a back squat is not a hack squat so there's going to be some stabilization no matter what. At low volume it's no problem, but when I'm really cranking the volume I hate feeling weakness in the erectors before the quads.
I needed some of this video after a tough front squat session today and last week :D
Good to see more regular videos and a longer video was a nice treat, thanks Bromley.
What a masterpiece of a video on squats, really enjoyed this one
Great editing! I appreciate your movie, meme and TV references
This introduction was amazing. The rest was Marvelous! Thank you so veru much for this. Your love and care for exercise is wonderful. Thank you so much for that & keep up the great work!
I’m 6’ 1” with long femurs and I’ve gotten to a place where I can go A.T.G. In a shoulder width stance without squat shoes under load. It’s not the strongest squat but I really enjoy the range of motion and the havoc it does on my whole legs. Good stuff Bromley! Keep it up!
Best video on squats I’ve ever seen. Nobody talks about the fact that some people just aren’t built for a squatting movement and there’s no one size fits all
I absolutely love squats and I do all kinds of squat variations and look forward to them. That being said the worst thing I’ve ever experienced in my entire time lifting was a true 20 rep squat
I liked the psychology section. I love squats but hate benching and applied it to my philosophy of benching and I’m learning to appreciate it more
Bro ! That was the most Educational lifting and Squatting video on the Internet...much respect to you for taking the time to put that video together..
I'm 57 just getting into Squatting, Deadlifting , and Bench press. Learned so much in this video .Thank you!
one of your best, Bromley 👏
As someone who’s trying to get more into squats I’m enjoying this video. I noticed I just have to break the mental barrier of not falling over when it comes to squats lol. Did some today and actually hit depth I’m gonna stick with it.
I had 2 bad knee injuries followed by substantial time injured before getting surgery so I was scared of squats for years. Decided to get back into it and leave my ego at the door. First leg workout consisted of 3 sets of 10 squats holding 30lb dumbbells. Last week I hit 255lbs for 3 reps after 3 sets of 205 for 8-10. So happy I decided to start at the very bottom. Easily the biggest excuse would come from being able to bench 245lbs and not being able to squat more than 155lbs. Great video, going to try some 20 rep sets. I think I did like 15 on my last set of 135lbs warming up a couple days ago and the last few reps were so tough.
Wanted to come back to this and say the session after I tried the 20 rep sets (hit 155x20, 175x20 for 2 sets), I hit 300lb squat. Hips, back and knees feeling so much better! Still not perfect but way better. Thank you for the great info!
Great content, man. Watched in one sitting. Editing is on point.
Had to lough several times. Could relate to a lot of things you said in a sarcastic way. Great sense of humor and top notch information... Don't ever stop to put out lifting content... Your videos are always a highlight of the day
My bench is 260lbs, my deadlift is 395lbs, and my squat is 300lbs. I definitely need this video
Everyone has different leverages man don't fret it. You're clearly built for benching whereas my orangutan-armed ass is built for deadlifting. My ratios are out of whack in a completely different way. My PRs that I set in Sept are 205kg (~452lbs) for Squat, 310kg (~683.4lbs) for Deadlift, but my bench is only 140kg (~308.6lbs).
So while your bench is 65.8% of your deadlift, mine is only 45.2% of my deadlift. Just look at it as the bench is your strong point as opposed to the others being weak points.
My balance is 285/505/315. You're not that bad lol
455 squat, 410 deadlift and 315 bench
January 315 bench, 515 deadlift, 440 squat
Now 225 bench for 1, 375 deadlift for 1 and 335 squat for 1
Bench press 225 🤦
Squat 485
Deadlift 400
Wait, this guy Bromley talked about in the beginning had a 700 pound squat and 800 pound deadlift Just working up to singles? Lol. Idk, that kinda gives me hope? Dude was a monster. 😮
He is truly a gym hero.
Bromley is so cool. I love it when he talks about joint builds and limb leveages. Planning on checking out more on this hopefully with his witty commentary
This is one of the best fitness videos -essays-articles I've ever watched. It's both spot on great advice and entertaining at the same time. It's been a long since I've dedicated myself to watch any contact that isn't specific to my sports (callisthenics and rings gymnastics), but this one seemed interesting. Even though none of this is new to me, it's precisely what most beginners -intermediates and early advanced lifters should hear.
Also, I'm personally grateful for explaining the tricky to explain difference between strength training for bodybuilding and the one for "powerlifting". I found it summing up and in quotable and easy to understand manner. Usually I have troubles explaining it because it's something most people wouldn't catch unless they themselves did it.
In any case, this is seriously great content.
This actually answered a question that I didn't know I had really. For my first year or so of lifting, i just did half-random bullshit, I had a workout program with set exercises but it was split between strength and hypertrophy focused training without any real goals other than "get bigger" and "get stronger". Now that I'm almost two years into lifting, and focusing on powerlifting, I know that this was actually a good thing, as i've been making progress pretty quickly, but I wasn't sure why. Now i know that its because of the skillset I built, mainly from doing heavy compound lifts and building a really good muscle base (I didn't do much athleticism work, if any at all) so its kinda given me a head start compared to others who may have started focusing on powerlifting.
I have a love/hate relationship with squats. There's a real sense of accomplishment after hitting a heavy set, but they can be scary when pushing close to failure.
One of the best squat videos I've seen yet. Thanks!
Outstanding Jimmy! True power! 💪💪
This was super helpful. Thank you.
I've been squatting twice a week, with various rep ranges and have been telling myself I've been working hard enough.
Today, I said "fuck it, how many 315s can I really do?" Got to 7, when normally I would "gas out" at 5.
I WILL hit 10 soon.
Im still very new to the gym, just short of a year. My training regiment probably isnt the best, but for the first few months I couldnt break past a 185 ATG squat. I finally hit a 315 one rep max ATG yesterday. Not the most impressive weight, I know, but squating consistently, even while ive hated it almost every time ive done it is probably one of the only things I can TRULY say contributed to my progress. Im not gonna claim to be smart as far as gym stuff goes, but at least for beginners like me, Id just say keep doing the work out and watch your form as best you can, and progress will happen (with proper eating habits and good sleep, that is)
the selection of squat clips in this video is just a gem
Love the video ❤ thank you so much for the time spent doing it and the information that helps improve truly. BIG THANK YOU!
High rep, heavy squats are definitely some of the most mentally challenging things I've done. But the gains and sense of accomplishment are so worth it.
Being a Tom platz hardcore fan, it's been a year since I stopped using leg press and increased my squat rep from 10 to 30 🏋️♂️
It gonna take another year to reach 50 reps comfortably, but it would be worth it 😬✨
It takes time to condition the heart and lungs to catch up with reps, so increasing reps slowly and progressively will be healthier option.
These are well put together and very enjoyable to watch. I really like the editing
I love your long-form video essays
legitimately good advice in a relatable format throughout the entire 45 min watch. hit 490 @160 lbs BW squat yesterday for 1rm after a working set, and this information is even highly relevant and useful for someone like me. preciate ya boss.
Bro what the fuck
40:12 Excellent point, in my case, i had a lot of problem when it comes to balance, i always fell that the bar or me was gonna fall , i was very stubborn , so i thought my technique was fine and i was gonna to so it right eventually, but that did not happen and even one day i almost get severely hurt.
That is why i decided to experiment with front squat and that helped me a lot, it was hard at the start but it helped me to fix my balance issue and find a better stance, now i can do both back and front squat.
My algorithm blessed me with this channel. Loved the mental part. Good video, just earned a subscriber.
Never change Bromley. Good work man!
0:41 Hey, that is my friend Steven. He is mentally unwell right now since he started talking to some very bad people on discord
Wait, Steven isn't a woman's name....
I love squats, particularly front squats. Ive been dealing with mysterious back pain for two months now which has held me back though unfortunately
Hope your back will get better!
best video ive seen on squatting
The amount of quality information in this video for free is absurd…… goddamn thank you 🤙🏽
Started weightlifting 7 months ago, buried 325 x 4 at 165 lbs. first meet is June 7th, squats are lifeeeeee!
that's wild...
@@Ema-nuel Thanks dude videos are on my page I’m recording the whole process to 500 lbs
Bullshit
Excellent content. Is this the precursor to Superior Squat?
Excellent breakdown, Alexander, and some truly memorable images!
Your videos Crack me up man. I have learned alot from your books💪
4:22 I guess I've found out a strength of mine. I enjoy all my lifts, even when they're tough. I don't see deadlifts or squats as intimidating. I know that I can move more weight if I lift it as a squat or dead than as a bench, OHP, curl, whatever, and that the weight I've picked is appropriate and within my abilities. The number being high doesn't mean I would suddenly be unable to do it. Instead, it gives me the confidence to know that this is the weight I know I'll be able to do. Honestly, I don't think about it at all anymore. I just pick the weight, warm up, get it on the bar, and then do it. Just gotta find the right number, like cracking a safe.
19:38 Super important for intermediates! Recovery and long-term *sustainable* split training.
Great video. Every beginner should watch this.
This video is a masterpiece
Used to hate squats, but then I did heel elevated platz style squats.. Still hate squats, but at least they grow my quads now so I do them. Long femur gang rise up
I love Platz Style Squats.
I love squats so much. Honestly everything else I do at the gym is just some stuff to keep me active while I recover for more squats lol
The numbing feeling is honestly so addicting
Same the only exercise that is fun anymore tbh lmao
Bromley, thank you.
I've been banging my head on the wall for MONTHS, searching an answer for my technique in the squat. Everybody tells a different story: "you must bend or your spine will crack", "you musn't bend or you'll get disc hernia", "knees forward will kill your joints", "no knees forward will break your hip", blablabla
I could get a 140kg with low bar with wider, bent stance for 5 reps with just two months of training, but all these conflicting cues made me go to a high bar upright closer stance (because of pure fear) and get 60kg LESS from my squat. I was SO FUCKIN FRUSTRATED!
But this and other of your videos about squatting made me understand the big picture and know what I have to do next.
You've saved my squat...and probably some of my joints, health and overall happiness.
Now, a request: make a video about technique and tips for lifters with lordosis, scoliosis, etc. Specially in the Big 3 Lifts. I have both (fuckin spine...) and am always worried if my particular stance, technique, etc. is optimal for my spine health.
This talk was pure art and poetry. Tks!
Being tall sucks for squats but I’m still gonna give it a fair shake. I always felt weird how far I had to lean forward but as long as it’s fine I’m okay with it. I have a strong back
I'm seeing all these Destiny moments dude my body is ready for the crossover
Editing was perfectly balanced on this one...
As all things should be.
Really needed this video as a kick up the ass.
I've started weightlifting. I've been squatting three times a week. Mon - Back Wed- Front Fri- Back, never more than 5 reps. I've lost two undies, my favorite jeans and took my starting 1RM for sets of six (AMRAP) last monday. Thicness awaits
Bro never more than 5 reps is to much I do 5-9 rep as a range,such low reps and high weight is gonna destroy your joints and mess up fatigue
@@fabioooh hrngrhg heavy weight go brrrrrrrrrrrrrrrr.
@@fabioooh besides I think 5 for squats is already in the range of mixed strength and hypertrophy lifting. I built some pretty damn good quads and a fat ass never going above 5 reps on it so it cant be that bad, though its probably beneficial to go up once in a while.
@@teknoreaper9232 there is no such thing as hypertrophy and strength training if you aren't a beginner
@@teknoreaper9232 bro tf
Yeah, there were TWO squat racks at the famous "Stern's Gym" in San Diego, CA. (Bill Pearl trained there). Both empty all of the time. Lifting platform: always empty. Two bench presses: stand in line. Hilarious. Those were the days. 1970's.
I like this editing the most out of the last few videos you been experimenting with
Thanks for the high quality content sir
Saw more gains and strength doing more sets of 10 then going to a peak with juggernaut AI. Kind of wild but worth it.
This motivates me so hard to squat.
Sadly, my knees hurt.
Your knees will hurt less is you squat. Your entire posterior chain needs strengthen.
I'm sorry about your joint issues.
Great video, thank you. It motivates me to do squats more often.
Damn Bromley, a 45 minute squat video? Hell yeah dude, you love to see it
Video starts at 30:31
Thank you very much. The guy is fuckin unbearable
Thanks😊😊
Was that Destiny squatting at he beginning, with the blue hair? Lol
Think so lol
Alex, I've been following you for a while, and you have really leveled up your channel. Ive been working with recovering junkies for a while, and just getting them to focus on something positive, -they have small attention windows, has been a major concern.
And in some way, you show thisby example.
This is the longest movie on the topic, since pumping iron, that kept me glued to the screen like this!
Great work!!
Needed to hear this message, thank you
I've got short thighs, I've always found a hip width or even narrower squat stance feels great. My only concern is whether or not I should point my toes out or face then forward
Whatever feels the most comfortable to you. It's determined by hip socket structure. Some point forward, some to the side. It's easy to tell.
@@mewpilot8742 I think for men it is more natural to point your feet forward, but for women it is actually more common to point them out because of their hip structure. Men are like this in the upper body as well I believe, it is part of what makes men more explosive than women.
who else noticed destiny in the first minute lol
Real shit bromley, good video
I love deadlifting and absolutely hate squatting. It's like you said, I hate the feeling of being crushed by the bar. I've been seriously training for my first powerlifting meet in June. Got my deadlift up to 420 with a bodyweight of 165 but my squat is only 330.
After the meet I'm starting super squats program to fix this problem.
yeah, same here. I think it has something to do with my build, but the only squat position I feel comfortable with is going all the way to the ground. Ive been using a box to train my mobility
Good luck at your meet.
@@s82452 thank you
My squat is 385 but deadlift is 535. I just love to deadlift but felt ashamed for the big difference
NO WAY YOU WATCH DESTINY.... LOL THATS A CLIP OF DESTINY SQUATTING!!
Great content as always
Hearing things like “The squat is both a grower and a shower” said just in perfect deadpan stream of consciousness is my favorite part of your channel.
Hold up is that destiny squating?
Yess lmaoo. I wonder if he saw this?
Love this, and love squats! Subbed dude, great stuff.
Thanks for explaining Whip!
you have somehow managed to personally come at me on multiple occasions from the other side of the world without a hint of who i am or what i look like in a span of 45 minutes. now THATS gotta be a PR altogether...
Love the production values
Loved this video bro 👍
banger video. So key to understand this
I've really been loving this sort of "sit down" video format. Keep it up Bromley.
Also happy you seem to be a fan of the sika strength lads. I feel like they're known in the weightlifting sphere but slept on in the general strength youtube community.
Editing style is great as well
"Storming into an ocean of despair" - what poetry!