Stuck at 200 lb squat

Non-Cookie-cutter · 2019-06-21T22:09:01+00:00

thinking about adding leg press

Yup you’re not following a proper strength program , solution ? Follow a proper strength program . Not fucking leg days

Up the frequency , follow linear progression style and actually do it properly .(like reset the weight when you stall and build up slowly , instead of doing 3/5 sets of 5 at 90+% intensity all slow grinders where you have to psyche yourself up )

RisingUpAgain · 2019-06-21T21:58:34+00:00

Add a 2.5 plate to each side

Vikingcel · 2019-06-21T22:03:07+00:00

Eat more

Dreams_of_Conquest · 2019-06-21T22:19:20+00:00

deload a bit (like 10-15%) and work your way back up, and eat more

GayLubeOil · 2019-06-21T22:24:23+00:00

Buy the book Becoming A Supple Leopard and fix your hip mobility

0x9A30D7C49714D98000 · 2019-06-21T22:27:33+00:00

Since you're a beginner, I would say back off to squat just once or twice a week. Perhaps even replace one of your squat days with a leg press day focus on getting down to the max weight you can do to about 2-3 reps. Front squat for volume (10+ reps) can also help.

Follow up with calves, quads, and hamstrings isolation for volume, paying close attention if any one of those is unusually weak. For me, my calves and quads are strong but my hamstrings hold me back, so I try to work those twice as much.

Make sure you're eating enough to grow. 3000 cals minimum, ideally 4-5000 cals. Your body needs an energy surplus to grow. Give it one.

Finally, make sure you're challenging yourself and trying to increase every couple of weeks, add more weight to fail after 2-3 reps first, then when you can get 5 use that as your new 5x5, repeat.

TBtgoat · 2019-06-21T23:05:20+00:00

You can throw in box squats. Helps your body get used to heavier weights

FlyingSexistPig · 2019-06-21T23:50:08+00:00

If you're following 5x5, then you should be getting to failure, drop 10%, and then keep going.

PincheeWhey · 2019-06-22T00:57:45+00:00

Google “Two Easy Ways to Make Your Novice Strength Training Program More Effective” by Greg Nuckols

UpperRedSide · 2019-06-22T03:38:56+00:00

I’ve been doing 2 sets of 18 of the big three lifts. At the end of the week, I do 5, 3, 1 reps of the three. I weigh 165 lbs and my squat is at 250. All I can really say is squat more and gradually add weight, (five lbs per week).

Title	Stuck at 200 lb squat
Author	DevilMayCry
Upvotes	0
Comments	16
Date	June 21, 2019 9:53 PM UTC (7 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/c3h1ap/stuck_at_200_lb_squat/
Archive Link	https://theredarchive.com/r/askTRP/stuck-at-200-lb-squat.242967 https://theredarchive.com/post/242967

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