[QUOTE=sanjuro_ronin;1183011]bawang,
Lets keep things simple ok?
Look, if you want to get stronger, you need to lift more weight, simple.
If you want to increase muscle size you need to lift more weight, with more reps and eat more BUT eat better and eat well.
The rep scheme for lower body parts is some what debated BUT the truth is that you will need to find the one that works bets for you.
The 10-12 range works well for most BUT if you have hit a wall of sorts, I have heard that doing the 20 rep squat protocol will build some serious mass on your legs ( with a good diet).
In short ( and you do this IF you have been squatting for some time already and are NOT a beginner:
You warm up for a few sets ( 3) as you work up to a weight that you can do for 12 reps and then you use that weight and you do 20 reps !
You stop and breath and rest ALWAYS with the weight on you and do the reps, you may have to end up doing 1 at a time, but do all 20 !
You may throw up and you may die, such is life my friend !
You will not be able to walk for a bit and will walk badly for a few days so do this only once a week BUT it will work dude.[/QUOTE]
FWIW the only thing I got from 20 rep squats was exertion headaches.
[QUOTE=Frost;1183013]Weak people squat weak numbers and use the excuse but i am going ATG… strong people dont use this excuse we simply powerlift
[/quote]
Weak and going ATG is better than weak and doing 1/4 squats.
It’s also better than heavy 1/4 squats.
Skinny dude squatting 225 atg > big dude squatting 405 half way down.
I’ve also never seen a powerlifter talk crap to a weak person using a full ROM. In fact, I’ve noticed exactly the opposite.
[QUOTE=IronFist;1183033]FWIW the only thing I got from 20 rep squats was exertion headaches.[/QUOTE]
Because you are weak, like woman !!
On a serious note, I have noticed that for some, they focus too much on doing the reps one after the other as soon as they can and that can lead to what you described.
[QUOTE=sanjuro_ronin;1183036]Because you are weak, like woman !!
On a serious note, I have noticed that for some, they focus too much on doing the reps one after the other as soon as they can and that can lead to what you described.[/QUOTE]
I wasn’t a fan of the program. I know other people love it.
I also wasn’t a fan of German volume training.
I also wasn’t a fan of Pins Into Pillars (PIP).
But then again I haven’t done any of those programs in like 8 years or so, so who knows.
[QUOTE=IronFist;1183034]Weak and going ATG is better than weak and doing 1/4 squats.
It’s also better than heavy 1/4 squats.
Skinny dude squatting 225 atg > big dude squatting 405 half way down.
I’ve also never seen a powerlifter talk crap to a weak person using a full ROM. In fact, I’ve noticed exactly the opposite.[/QUOTE]
big dude will be able to to squat 225 atg quickly than a skinny dude will be able to squat 405 parrell
Whose talking crap about full range of motion? im talking crap about using the term ATG, as soon as i see it i know the guy using it cant squat heavy for any sporting endevour other than OL lifting breaking parrell is more than sufficent and such people should be squatting pwerlifting style not OL style
[QUOTE=bawang;1183338]what do u guys think about westside barbells conjugate system?[/QUOTE]
Its a good systme for geared drug using lifters close to elite status
Those not taking drugs will not be able to handle the volume, those not wearing gear (squat suit, wraps bench shirt etc) will find no real carry over from box squats, board presses, lock out etc and will pretty much have to re write the entire programme for max effort day AND for speed training day
And a final thought on the subject
Nearly no lifter in the RAW lifting federations uses Westside, not even those former geared lifters who trained at west side like scot yard
Make sure that you are getting enough protein. one to 1.5 grams of protein per lb is usually enough for natural athletes.
Consider adding a new supplement.
Squatting is a complex motion so you have to decide where you are weak at and train that hamstrings, quads, glutes or a specific part of these. For me, quads have become my week link so I leg press more to get my squat up.
Sorry about the vagurey, but weight lifting is an individual sport so you have to figure some things out for yourself.
so i asked pwoerlifting friend and he gave me asseseement
-years of doing horse stance gave me quad dominance and tucked hips
lack of foundation training in high school .my ass look like two shriveled figs
overtraining and no sleep
i been told to let go of ego and do repetition and speed work with baby weights. every week one day i do a lot of reps, one day i do 2 reps really fast.
[QUOTE=bawang;1196370]so i asked pwoerlifting friend and he gave me asseseement
-years of doing horse stance gave me quad dominance and tucked hips
lack of foundation training in high school .my ass look like two shriveled figs
overtraining and no sleep
i been told to let go of ego and do repetition and speed work with baby weights. every week one day i do a lot of reps, one day i do 2 reps really fast.[/QUOTE]
REAL A.T.G. squats are more of a bodybuilding exercise, because it will concentrate hypertrophy on the glutes.
If you have an ass like figs…then this exercise may help you.
Squat more than you bench. Four sets of ten. Then add volume before weight.
My a$$ is like two coconuts, so you have to listen to me.
[QUOTE=bawang;1196370]so i asked pwoerlifting friend and he gave me asseseement
-years of doing horse stance gave me quad dominance and tucked hips[/quote]
Tucked hips is pretty much the opposite of what you want when you’re squatting.
I know you know this, I’m just pointing it out for the people who read that sentence and thought it was a good thing.
lack of foundation training in high school .my ass look like two shriveled figs
overtraining and no sleep
i been told to let go of ego and do repetition and speed work with baby weights. every week one day i do a lot of reps, one day i do 2 reps really fast.
Speed work? For noobs? Why?
You’re a noob. Anything you do will make you stronger. Just squat. Err on the side of starting with too light of weights.
