You just can't saunter up to the rack and squat 500 pounds, just like you can't throw a shot put 20 meters your first day. To achieve the right squatting mindset, the first thing to realize is that squatting is a skill, like a javelin throw or a shot-put. What you thought was impossible was anything but. You draw in your air, sit back into the hole and feel your hamstrings and glutes tighten up before exploding back up, driving that "impossible" weight to the start position. You'll get crushed, stapled like a loser at the bottom of the rack.īut then it happens.
The idea of squatting the weight down and getting back up is ridiculous. You struggle to stay upright and can barely adjust your feet. You take the bar out and it feels like a ton. If you've ever squatted heavy in your life you'll know exactly what I'm talking about. The mental barriers in squatting are the most difficult for powerlifters to overcome.
Note: These are all related and are not independent of each other, but separating them this way has proved to be the best way for me to diagnosis sticking points. The 3 Sticking PointsĪny sticking point can be attributed to one of three things:Īs a coach, the first thing I do is figure out which of the three is contributing most to the plateau, as this determines the path I take. If you want to get your squat bigger and stronger, read on. So if you're squatting to build bigger quads, this isn't the article you're looking for. They squat that way because it's the best for quad hypertrophy, period. Many powerlifters make fun of the bodybuilder squat as it leaves a lot of weight on the table, but you have to remember that success leaves clues, and if a powerlifting squat built bigger quads, bodybuilders would certainly do them. It helps to think of it this way – one is all about muscle and the other is all about movement. In powerlifting, whatever method or stance that allows you to move the most weight is the right stance for you. On the other hand, a powerlifting squat is geared towards minimizing tension and just focusing on the movement.
It's all about tension, or isolating the quads while minimizing involvement of the lower back and glutes (to a degree). They are markedly different things and require entirely different approaches.Ī bodybuilder squat is typically much narrower, more upright, and activates the quads through a much greater range of motion. It's not squatting for optimal leg development. Bodybuilding Squatįirst off, this is about building a stronger squat. And when they pound away and don't get bigger or stronger – or worse, get injured – it's just a matter of time until they just stop doing them.īut that's not you, right? Disclaimer: Powerlifting vs. Even the most gifted squatter will at times look down at the puddle of puke between his legs and ask why the hell they're doing this to themselves. To be perfectly frank, they can be hard as fuck. Unfortunately, squats aren't the easiest movement in the world to do. But you'll never really be strong – stronger than the average guy, sure, but not the type of strong you dreamed of becoming when you first set foot in a gym.įor that kind of strength, you need a heavy bar on your back. After all, you can still build a powerful looking body without ever entering a power rack. Squat plateaus have caused many strong lifters to stop competing, or quit powerlifting entirely. When your squat stalls, everything comes into question – from the obvious things like setup, technique, and programming – to the more deep-seated factors, like whether you're just too much of a pussy to move any real weight. Knowing VERY well if it was not for you we would not be here, let alone for 15 years, I made an executive decision and am publishing this as a big ass 16,000 word article.
#Tom platz leg training manual manual
We were going to put this with a bunch of other articles together into a Squat Manual that we could sell or give away as a promotional item.