3 Ways To Build a Bigger Squat
Updated: Jan 4, 2022
We all love to get stronger, but getting stronger isn't easy... Or is it?
1 - Progressive Overload
The simplest way to build strength, progressive overload relies on the principle of adaptation, or your body "adapting" to an increase in load, tension, tempo, volume, and a range of other adaptations. Using just one of these vast and diverse principles can allow your body to progress in strength, and it's super measurable.
The simplest way to build strength, progressive overload relies on the principle of adaptation, or your body "adapting" to an increase in load, tension, tempo, volume, and a range of other adaptations. Using just one of these vast and diverse principles can allow your body to progress in strength, and it's super measurable.
Example:
If you perform 3 x 5 Squats at 100kg this week, then next week you perform 4 x 5 at 100kg's, you've progressed! This is an instance of Volume progression, and it's just one of many forms of progressive overload.
"Milo Of Croton gets stronger, as the bull gets bigger"
2 - Technique
This ideally should be number 1, and most definitely the point I want to hammer home the most, however, people with below-average form can still gain strength, but they can also gain tons of injuries and imbalances too.
Having great technique can be the literal difference between adding 10kg's onto a lift.
"You need to earn the right to add weight to the bar" - Sebastian Oreb
This quote couldn't be more correct, and within it is a lesson;
- Treat every repetition as your 1RM, whether it's bar weight or 400kg, lift with the exact same technique every time.
- Spend extra time on movements you struggle with to really develop your technique
- The greatest lifters in the world also have the greatest technique - Ironic?
3 - Consistency
Simply, just showing up week in & week out will give you the results you require. Strength is a slow progression, taking sometimes years for the elite athletes to improve by just kilos.
TLDR; If you follow a program, show up 3-5 times a week, lift with good technique and follow a method of progressive overload (Adding 2.5kgs per week, increasing the reps by 1, etc) I guarantee that you will progress your strength safely over time.
Unsure about where to start? Try this simple 3 Day/Week Program
Exercise | Sets | Reps | Rest | Day 1 |
Deadlift | 1 | 3 | 5:00 | 75% |
Deadlift | 3 | 8 | 3:00 | 60% |
Deadlift | 1 | ME | 3:00 | 50% |
Romanian DL | 2 | 5-6 | 2:00 | 7RPE |
Exercise | Sets | Reps | Rest | Day 2 |
Bench | 1 | 3 | 5:00 | 75% |
Bench | 3 | 8 | 3:00 | 60% |
Bench | 1 | ME | 3:00 | 50% |
Wide Grip Bench | 2 | 5-6 | 2:00 | 7RPE |
Exercise | Sets | Reps | Rest | Day 3 |
Back Squat | 1 | 3 | 5:00 | 75% |
Back Squat | 3 | 8 | 3:00 | 60% |
Back Squat | 1 | ME | 3:00 | 50% |
Good Mornings | 3 | 5-6 | 2:00 | 7RPE |
Want a more comprehensive program? Click on the link down below