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Juggy !tr.t4dJfuU
My squat is 295lbs while my bench is 275lbs... is that weird? I feel like squats should be a lot higher than bench, amirite??

My deadlift is at 375lbs now btw.
>> Anonymous
Who's to say you can't squat higher? Have you ever pushed yourself further or can you physically just not do it?
>> Juggy !tr.t4dJfuU
oh yeah and I weigh ~200-202lbs
>> Juggy !tr.t4dJfuU
All the weights given cause me to fail in my 3rd set of ~5reps.

So yes, I've attempted more weight in squatting, but have to move down to maintain the number of reps.
>> Anonymous
>>60282
you need to be doing more then 5 reps to build muscle.
>> Juggy !tr.t4dJfuU
>>60301
You couldn't be more wrong.
>> Anonymous
>>60304
Haha, Juggy you fuckin' rock man.

Anyways, chances are you have been benching more than you have been squatting, right? Did you start with quarter squats/not parallel and moved to them or perhaps went from parallel to full? It is kind of weird but I have seen a lot of powerlifters that have fucked up stats just because of when they got into the sport. Some guys can't deadlift for shit because they were zomgbodybuilders before hand and didn't attempt it. TBH, your benchpress is stupidly fucking out of whack compared to normal strength ratios, the other stats are completely normal.
>> Anonymous
>>60316
WHEN HE GOES TO THE GYM HE DOES HIS BENCH AND CURL

ALL A REAL MAN NEEDS.

BUT THEN ON SUNDAYS HE WORKS EVERYTHING ELSE, JUST FOR GOOD MEASURE.
>> Guil
     File :-(, x)
>>60301
>> Anonymous
your probably using your quads too much on your squats instead of posterior chain

do you do box squats?
>> Anonymous
     File :-(, x)
>>60316

Artists rendition of the OP.
>> Anonymous
you should be squatting around 335-350 with those numbers, have you tried testing your 20 rep max and just doing 20 reps every 3 days and adding 5lbs for a few weeks? After say 8-12 weeks you'll prob see wicked sexy gains to your 1RM.
>> Anonymous
>>60330
Animated rendering of OP.
http://www.youtube.com/watch?v=fjSCzC4R6gk
>> Juggy !tr.t4dJfuU
     File :-(, x)
lol I'm not that bad. I didn't even think they looked all that out of proportion, though it may be because both my arms and chest are out of proportion to my body.

>>60316
I didn't think about it before (even though it's obvious in retrospect), but this anon is probably right. I've been doing bench ever since I've started weight training in high school, and I've only recently started doing squats and deadlift. I fed into the whole "squats stunt your growth and ruin your back" myth and avoided it like the plague until about a year ago, and even though, I only did partial squats. The number I quoted before is with me going well past parallel.

So yeah, the parts I've trained longer can exert the most power lol.
>> Juggy !tr.t4dJfuU
     File :-(, x)
This is what I look like now actually... that's not out of proportion, right?
>> Anonymous
>>60451
it's in proportion. but only doing 5 reps all the time means you've got empty muscles. bulk without any stamina.
>> Anonymous
>>60451
YOU CAN'T MAKE ME GAY STOP TRYING
>> Anonymous
>>60441
>>60451

Artist here. I was kidding. Not to mention, even if I wasn't I'm thoroughly proved wrong. It's most likely just a technique thing, though I can't imagine what would be limiting you.
>> Anonymous
>>60479
>>60301
This is exactly why you don't listen to 4chan's /fit/.
>> Anonymous
my bench and squats are both 160, i only weight 160 so i am happy either way
>> Anonymous
I want your body.
>> Juggy !tr.t4dJfuU
>>60479
>>60301
Just so you guys know: there are two kinds of muscular hypertrophy.

Sarcoplasmic hypertrophy is where the muscle fibers and its surroundings take on more sarcoplasm, a fluid that stores a simple sugar and supplies your muscles with energy. This kind of hypertrophy occurs when you do sets of 8 to 15 (ie, you expend all the energy available in the sarcoplasm) and your body overcompensates by making more sarcoplasm available. This kind of hypertrophy is mostly responsible for any visible increases in muscle size.

Myofibrillar hypertrophy is a growth in the
fibers of the muscle that actually contract and exert force. It occurs when you do sets of 1 to 5 (ie, your muscles have enough energy available, but they just aren't strong enough to push/pull the weight) so your body overcompensates by increasing the contractile material available to do work. However, it does very little in the way of increasing the visual muscle size, and instead makes the muscle more dense.

This is why you will see some guys with huge muscles that can only lift relatively light weights, and some guys who look pretty tame who are able to lift some surprisingly heavy weights. Also, sarcoplasmic hypertrophy is associated with soft muscles, since it mostly fills the muscle with liquid, and myofibrillar is associated with hard muscles since it is filling it with denser contractile tissue.
>> Juggy !tr.t4dJfuU
>>60330
>>60502
Your MS Paint skills are most impressive. And I'm limited by the fact that I haven't been doing squats for very long, and so given the fact that my leg muscles only recently gained the flexibility to do a full squat, they just don't have the relative strength that the rest of my body has.

I just didn't realize this when I mulling over my stats, but I've been training bench for a long, long time, and I'm just scratching the surface with squats.

>>60496
It is a pretty gay pose, but it's just about the only pic I have that shows any leg progress.

>>60665
lol you're worse than me.
>> Anonymous
it's okay juggy!! i'm totally disproportionate.

Weight: 135 lbs
Bench: 130 lbs
Squat: 260 lbs

Not sure about my deadlift
>> Anonymous
>>60441
i fucking want that body
>> Juggy !tr.t4dJfuU
>>60874
Oh wow, you're the perfect person to ask. What's your vertical like? How high can you jump?
>> Anonymous
>>60853
>lol you're worse than me.
ouch that hurts.....no not really i just started lifting about a month ago

>>60874
wtf????
you must look very bottom heavy
>> RSI guy !HjbWRiSTJ.
>>60301
ahem, anon, you're saying this to a guy who's lifting almost three hundred pounds. we will all accept at face value he knows how to build muscle.
>> Anonymous
>>60838

Sacro. muscle is that puffy, squishy muscle that isn't hard as well. How do you train up to getting to a fullsquat? Just leg strength in general? My hamstrings are tight as fuck because and my hip flexors could use some loosening up but I want to start training full squats but simply can't manage it.
>> Anonymous
>>60301
thats if you want to build very lean muscle and build endurance

if you going for IM GOING TO RIP YOUR FUCKING FACE OFF AND EAT IT type muscle, then high weights at 5 reps is perfect.
>> Anonymous
bump for OPs routine
>> Juggy !tr.t4dJfuU
>>61117
When I realized that I wasn't doing full squats, I moved the weight down and focused more on flexibility. I think the easiest way to train flexibility in the full squat is by widening your stance and pointing your toes outward enough until you can comfortably squat down below parallel, yet still feel the stretch in your ankles, thighs and waist. Once you can do that, you start slowly narrowing your stance over the course of a few weeks and you should be squatting pretty normally in no time.

My stance is still just a little bit wider than my shoulders, but I'm not too far from where I should be I think. Right now my main problem is ankle/heel flexibility, as I have a hard time keeping my heels on the floor as I narrow my stance.

>>61246
As for my routine, I followed a pretty isolationist regiment until very recently (which is why my stats are messed up and I was worried about proportions). It looked something like...
Day 1: Chest and Upper/Mid Back
Day 2: Bicep and Tricep
Day 3: Legs(partial squats) and Shoulders
Day 4: Abs and Lower Back (this day is supposed to be a low intensity rest day of sorts)

For every muscle group, I would do sets of 3x5 for at least 3 different exercises. So for chest I would do bench press, incline, and barbell press. I went to the gym pretty much every day and just cycled that since the beginning of the semester. I sometimes have a brisk cardio session afterwards for about 20-30 minutes too.

Lately I've been trying to use a lot more of the compound exercises though, and I still haven't settled on a consistent schedule since I'm still learning technique.
>> svenska
most people have such shit form that it's hard to judge why lifts are "unbalanced"
>> Anonymous
>>61435
Monday
Deadlift 5x5
Bent Over Rows 4x4-8
Weighted Pullups or Lat Pulldowns 3x4-8
Seated Row 4x4-8
Back day. Pretty self explanatory. On back day you should remember that you're going into the gym to "pull". You're not doing a bunch of different crazy shit: you're training your body in compound pulling movements, both horizontal and vertical. That's one of the basic concepts of strength training: breaking it down by movements.

Wednesday
Squats: 5x5
Front Squats or Leg Presses: 4x4-8
Lunges: 4x4-8
Jump Squats: 3x6-10
Squat day. Without squats, we are crippled. Go into the gym KNOWING that if you don't squat, you might as well quit lifting altogether. Most of those are pretty basic. You can tell what's going on: quads, glutes, hamstrings, calves, all with free weight. That last exercise (jump squats) I included to improve my explosive lifting power, so they're not really a heavy repetition, but done quickly and explosively to train my body.

Friday
Flat Bench Press: 5 sets of 5, or 5x5
Incline Dumbbell Bench Press: 4 sets of 4-8
Overhead Press: 4 sets of 4-8
Weighted Tricep Dips: 4 sets of 4-8
Notice how Friday is centered on pushing movements, mainly the flat bench? the rest of the lifts are "assist" lifts. they're all based around the "pushing" of the bench press. The assist lifts all complement each other and increase the strength of your basic compound movement (pressing). In turn, your stronger press will lend to further growth, and greater strength.

Taken from 7chan's (awesome) sticky. It's what I switched to after using an isolation regime similar to yours, and it is amazing. Try it out for a couple of weeks to see if you like it.
>> UnpopularTripfag !k06UoZ/omE
GET THE FUCK OUT FORB
>> Anonymous
No; that's about right really.
>> Anonymous
>>61470
Wrong, douchebag.
>> Juggy !tr.t4dJfuU
>>61460
That's not bad, but it's not enough for me. Right now I'm considering something like...

Day1:
Bench Press
Overhead Press
Close-grip Bench Press
Weighted Dips

Day2:
Overhead Squats
Squats
Deadlifts

Day3:
Cleans
Barbell Rows
Weighted Chinups
Weighted Pullups

Day4:
Abs
Practice olympic lifting forms
Stretching

What do you guys think? Do you have any suggestions? or see any compound movements that I'm leaving out?
>> Anonymous
>>61495
Dunno, put some cardio on day 4 as well. I put HIIT + abs on Thursdays in that workout.
>> Anonymous
>>60889

my standing vertical is around 30". i'm not really explosive or anything which is why i'm training.

>>60910

i'm not bottom heavy at all but my quads are very dense.
>> Anonymous
>>61495

weak upper body/strong lower body guy here

what kinds of loads are you using for these exercises? and what are you training for?
>> Anonymous
>>61558
here is a question. would a 41 inch box jump be considered good? i know it's not the same as a vertical.
>> Anonymous
>>61566

a 41" box jump is average i'd think among amateur athletes. i wouldn't really know though.
>> Anonymous
try this for your squats
day 1 / day 2
first three weeks do 5x5 squats / 5x5 deadlift
next three weeks do 4x4 squats / 4x4 deadlift
next three weeks 3x3 squats / 3x3 deadlift
next three weeks 3x2 squats / 3x2 deadlift
next week 3x3 light squats squats / 3x3 light deadlif
test your new 1 rm
start at a weight you can do 5x5 without problems
increase weight every week
on day 1 do a posterior chain assistance exercise, for example romanian deadlift for 5x5
on day 2 do a quad assistance exercise like front squats for 5x5 or 5x3
there should be at least 1 rest day between day 1 and 2
don't narrow your stance any more than it is now, in fact i would suggest going for around 1.6 - 1.3 shoulder widths for stance
>> Juggy !tr.t4dJfuU
>>61718
Why do you advise a wide stance? Just curious.
I'm really inflexible and I've been working really hard on increasing leg flexibility. My ultimate goal is the Asian squat, where you can keep your feet together and touch your ass to your heels without your heels leaving the ground, and I thought training squats would help with that.
>> Anonymous
>>61718here

>>61721
i suggested a wider stance because it is generally a stronger stance because it utilizes more of the posterior chain than narrow stance (basically narrow stance - quad dominant; wider (what i'm suggesting) - posterior chain + quads; very wide (used mostly by powerlifters competing with squat suits) - posterior chain dominant, requires good hip flexibility, short rom)

i don't know about asian squats and can't really help you there
>> Guil the Faggot
>>60451

holy shit nice legs