Q. I’ve the alternative challenge of your query final week. I need to squat heavier to get stronger and larger legs. I’m 16 and need to squat 400. I’m at the moment squatting 315 for six or seven reps. Ought to I simply preserve including weight and dealing heavier or is there’s one other technique to make use of?
A. Let’s break down your complete state of affairs. The very first thing is your age. At 16, your bones are nonetheless rising and getting denser. 4 hundred kilos is quite a lot of weight on your body no matter your muscle improvement.
Second, getting deep, the middle of your thighs parallel to the ground, is important for full improvement. When you’re not getting down and also you’re doing partial squats, or virtually deep sufficient squats, finally it should catch as much as you if you try heavier weights. Poor type may end in damage.
Third, doing single rep max weight is simply on your ego as a result of it does nothing for improvement and places you in danger. Three rep and 5 rep units construct power, density and work deep tissue. These density units needs to be used as soon as each three to 4 weeks on a cycle.
Completely different variations of quantity coaching and density coaching needs to be utilized in between these heavy lifts. Since you probably did a heavy day, the subsequent leg day ought to nonetheless be heavy. Work as much as 315 for 5 to 6 reps. Then do a second heavy set of 5 to 6 reps, drop a plate to 225 kilos and do seven reps. Drop another plate and do eight pace reps. Now head to the leg press. Start with a few units of 15 reps utilizing 4 plates on all sides after which 5 plates. At six plates do 10 reps. With seven plates, do a set of 5 to eight reps. The ultimate set, do one other drop set of 5 reps, drop a plate and do seven reps, then drop another plate from all sides and do eight reps.
The week after that, you’re going to do a quantity exercise which is totally totally different and would require extra space than we have now right now to elucidate after which again to a heavy exercise going for a brand new three rep max. For balanced improvement start your routines with hamstring and calf work, embody a unilateral motion after that after which go to your heavy compound workout routines. You need to finish your leg day with RDL’s. Observe this define and also you’ll preserve including kilos to the bar with out overloading your body. God bless and preserve coaching.
Daryl Legal guidelines is a licensed private coach and proprietor of Physique Limitless Inc., 325 Holly Hill Lane, Burlington, NC 27215. Contact him at 336-538-0012 or firstname.lastname@example.org or on Fb at www.fb.com/BodyUnlimited.