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Should I Squat Higher?


dlewis8589

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So i've been doing starting strength for about 1-1/2 months now and love it, and while I haven't yet I feel i'm about to stall on my squat.

This is a problem because

1) Ive only been on the program for 7 weeks

2) my last working set was 140lbs-3x5

3)I don't even squat every workout(alternate front and back squats)

The thing is, I squat pretty low, like, REALLY low. Ive hit the safety bars a few times I squat so low. So when I actually do stall out on my squat, and if a deload doesn't work, should I keep going ATG and just change programs when my deadlift stalls(I plan to run it till both my squat AND dead stall) or should I start squatting just below parallel to keep linear progression? The reason I don't really wanna do that is because when I go just below parallel I feel like i'm skipping the hardest part of the squat( that and it feels more natural to just go as low as possible). Also I feel my diet is decent at least because i've gained ten pounds since I started.

What do you guys think?

And by the way the only reason I feel a stall might be soon is because on the last rep of the last set of squats I did it took about 4-5 seconds to get outa the hole, I might be worrying for nothing right now, but I will inevitably stall so might as well ask

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You are over thinking which is a common rookie mistake. Like you mentioned you have only done the program for a month, relax. You should always strive for full squats. Keep the food intake and intensity high and you will continue to progress quickly. Don't try to complicate things just lift/eat/sleep right now.

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Also, make sure your lumbar spine is not in flexion at the bottom of your squats. If it is, then additionally mobility work may be needed, to address ankle/hip ROM, etc. If not taken care of, this could lead to a variety of back problems in the future. Form first, weight later.

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Stephen is right, you are over thinking things. Keep going low because if you stop your squats high you are losing most of the benefits of doing them in the first place. If you stall at a weight don't change your program change your weight. Drop the weight back on the squat and try coming back up and gaining momentum again. For instance if you succeed one week at 150 lbs but fail the next week at 160 lbs then your next workout should drop below your last succeed weight I.E. you should start that exercise over with 130 or 135 lbs. Do not start jumping from program to program. You need at least 6 months on a program to judge its merits and benefits for you personally. People don't just keep gaining in a linear fashion for their whole lives. If they did everyone would bench 600, squat 900, and deadlift 800....after a few years ha! You are doing great, and the size and strength will come over time. Good Luck.

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Yeah dude , just squat. Don't think about it so much. When you hit a plateau, drop back 10-15 pounds the next workout, work back up.

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Actually, do this: look up the "Paschall Pause," named after Harry Paschall. When you stall out, do that, it'll get you "unstuck".

But until then, just squat. If you're a beginner, you won't run into trouble for awhile. But don't start going higher just because you want to use more weight, that won't make you stronger, it's just accommodation.

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Go all the way down, unless training for a PL meet. General athleticism is built better with the full squat IMO.

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It may sound like I'm making light of you but I'm really remembering back to 1959 when I was starting out lifting - and the same thing started happening to me:). My advice is to just relax and keep on keeping on - your body has to go through an amazing number of adaptations as you begin training - and it's going to take "a lot" longer than 7 weeks for this to happen. If there are no real signs of overtraining like being really tired - can't sleep etc - then maybe try changing things like exercise order - rest periods between sets - rep range - or any number of variables. But certainly do not become discouraged - this is one of the normal issues you will have to deal with your entire lifting career - plateaus. You'll eventually learn ways to cope and work through these - the first time is always the hardest.

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The OP is not doing Starting Strength as outlined in the book. I suggest re-reading (or reading) the chapters on programming and the squat. Squat depth is covered extensively in the book.

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It may sound like I'm making light of you but I'm really remembering back to 1959 when I was starting out lifting - and the same thing started happening to me:). My advice is to just relax and keep on keeping on - your body has to go through an amazing number of adaptations as you begin training - and it's going to take "a lot" longer than 7 weeks for this to happen. If there are no real signs of overtraining like being really tired - can't sleep etc - then maybe try changing things like exercise order - rest periods between sets - rep range - or any number of variables. But certainly do not become discouraged - this is one of the normal issues you will have to deal with your entire lifting career - plateaus. You'll eventually learn ways to cope and work through these - the first time is always the hardest.

There's a reason Chris had such a long successful career and his advice is spot on. They key is variation. Following someone else's program may or may not work for you and it certainly won't work forever. Just saying "because Rippetoe" does not equal continued success. Follow your body and get creative with training. There are hundreds of variations you can test out with any exercise. For instance, box squats to different depths, front squats, goblet squats, lunges, half or quarter squats, hack squats, bottom start squats, changing the symmetry by elevating a foot, pistols, and box jumps just to name a few.

Further, just adding weight to the bar is increasing only a single metric of human movement. Useful, but only a small part of the story.

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More reps would be my advice. Aim to 5x5x140, then hit another 10lbs and again from 3x5 to 5x5.

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I say vary your depth, go deep some days and parallel other days. Most people struggle to hit depth, so the common advice is often to tell people to squat as deep as they can. For most that will be just under parallel. Which it's why it's usually a good advice. But for some of us it can be alot deeper than that. I can actually touch the ground with my butt if I rotate my knees a bit during the squat. CLEARLY I should not squat as deep as I can!

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You ask 100 people, you're going to get 100 different opinions....but here are some thoughts and people have already touched on some of them:

  • Don't overthink your training...just put your heart and soul into it.
  • Training is a LIFE LONG pursuit....I know that's hard to comprehend in this "I want to squat 500lbs in 2 months" society....but be patient.
  • You're NOT going to successfully add weight to the bar or set rep records every single workout...that's life. Some training days will be incredible and some will suck...but most will be solid training days that lead to gains.
  • Be consistent with your training....slow and steady wins the race.
  • If you're just getting started squatting....pick a squatting style and stick to it for a good long while to try and perfect the technique for yourself
  • Variety is good, but don't over-do it...programs take time to work.
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Thanks for all the advice everyone! I cant believe how many responses this got.

You guys are right, im over thinking it. Im just gonna keep doing full squats.

Yah it might take me longer to get my squat up that way but I have the rest of my life to train, plus ill be stronger for it. Quality over quantity

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Thanks for all the advice everyone! I cant believe how many responses this got.

You guys are right, im over thinking it. Im just gonna keep doing full squats.

Yah it might take me longer to get my squat up that way but I have the rest of my life to train, plus ill be stronger for it. Quality over quantity

As you know I follow your log, and here's something I noticed that I like about you:

You ask questions to find others' opinions.

This may seem obvious, but it isn't.

Stick around on a forum like this for a year, and you see most people are asking questions just to hear others agree with them.

Keep listening to experience. It's good.

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It's obviously a lack of creatine.

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You ask 100 people, you're going to get 100 different opinions....but here are some thoughts and people have already touched on some of them:

  • Don't overthink your training...just put your heart and soul into it.
  • Training is a LIFE LONG pursuit....I know that's hard to comprehend in this "I want to squat 500lbs in 2 months" society....but be patient.
  • You're NOT going to successfully add weight to the bar or set rep records every single workout...that's life. Some training days will be incredible and some will suck...but most will be solid training days that lead to gains.
  • Be consistent with your training....slow and steady wins the race.
  • If you're just getting started squatting....pick a squatting style and stick to it for a good long while to try and perfect the technique for yourself
  • Variety is good, but don't over-do it...programs take time to work.

1+

  • "I need specificity to make me strong, and variety to keep me sane."
  • Sometimes training will be very boring... that's okay this isn't for entertainment.
  • If you feel beat up take a few days rest.
  • Strength is really a very simple pursuit. It doesn't really require that much thinking.
  • Want strength? Pick up heavy things a few times very often. Want size? Pick up medium heavy things a lot of times semi-often. Want endurance? Do something that starts out easy and keep doing it until you feel like you're going to die from lack of O2.
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