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Form check - Barbell back squats (Updated Link for preview) (sh.itjust.works)
submitted 3 months ago* (last edited 3 months ago) by respectmahauthoritybrah@sh.itjust.works to c/fitness@lemmy.world
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Have been stuck on the same weight since months, i have tried correcting my form but haven’t seen much difference

Video: https://litter.catbox.moe/uqi5zh.mp4

Thanks in advance :)

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[-] litchralee@sh.itjust.works 3 points 3 months ago* (last edited 3 months ago)

I don't have an immediate suggestion, but some questions to gather context so that others can make suggestions.

  • What is your current program, as in: which days are back squats? How many sets and reps? What is your current objective (eg hypertrophy, functional strength, etc)?
  • How much weight is on the bar now and when did it last increase for back squats?
  • Which part of the motion fatigues you the most afterwards?
  • Do you have access to other equipment to isolate legs? Eg: leg press, hack squat
  • Are fractional or change plates available, and in what weights?
[-] respectmahauthoritybrah@sh.itjust.works 2 points 3 months ago* (last edited 3 months ago)

Current Program - GZCLP (3/3.5 days per week (4 full body workouts))

Sets and reps - 5x3 on day 1, 3x10 on day 2

Weight - 50kgs, got up to 60kg but when i tried it today i failed lol, i thought i would rather focus on form first

Fatigue - Idk about which part ‘fatigues’ me the most hehe, but I always fail at the bottom part of the movement

-> Yes I do have other equipment, but i don’t primarily train for hypertrophy but rather health and movement (I used to be very fat lol) i do think muscles are cool lol don’t get me wrong, but I really do wanna keep free weights as the bread and butter

-> The program calls for 5kg increase in each session on squats (on one rep scheme independently), i do have 1kg ankle weights which i use for bench and OHP so i can use smaller increments

Edit : added missing info :)

[-] kenoh@lemm.ee 3 points 3 months ago

Form looks fine. Sure, it could be more stable, but it's stable enough.

I couldn't take the routine as bible. IDK, I'm no expert so I don't want to trash it, but I think just a simple 3 working sets (not including warm-ups) of 10 reps 3 times a week for squats specifically would be better.

I'm questioning where your idea that you're lacking progress is coming from. Are you able to do 3x10 of a weight, but if you add 5kg more, you're only able to do 8 during your last set? That's fine, keep at it, even if you drop to 5 reps by the end. Only when you add weight and can only do like 3 of the reps by the end would I suggest backing off.

[-] respectmahauthoritybrah@sh.itjust.works 2 points 3 months ago

Lacking progress as in very inconsistent progression, 10 days ago like i said i hit 5x3 with 60kgs, (getting 3 on the AMRAP set) that’s already a very quick plateau considering i started my program with 45kgs (which was 85% of my 5RM) similarly on my higher rep squats, i m failing after adding similar weight, and very quickly too, i lose 2 reps as soon as i add 5kgs (when the are supposed to stay same)

And most importantly, i failed my very first rep on 60kg today haha

As for the program its doing me good on the other three lifts, so i dont really feel like changing it hehe, i made a pretty long rant post 2 months ago about how i m not progressing on any lift, I finally am and dont want to disturb anything

Squats have always been quite problematic for me tho tbh, idk why

I was thinking maybe my stance is too narrow replaying the clip

this post was submitted on 25 Jul 2024
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