How long will it take me to increase strength?

[Anonymous]

how long will it take for to increase squat strength? I've never really worked out my legs that much. but now iam just starting to squat. I can only manage 110 pds right now which is actually an increase from 90. iam 190 pds 5"8. I manage to work out on weekends at the gym. iam usually sore for a good 4 days after ward. I want to get up to 300 pds squat. how long do you think it will take? my bench is 150. I have a bit more weight to lose to hit my goal. iam meant to be around 160-170 pds. so ya my main target areas right now are my back and legs, glutes.

[NotJustAnotherGuy]

Do squats for 5 sets of 5 reps 3x a week adding +5lbs every day you're successful in completing all sets/reps-- start at a weight that you can do proper form with. Do that until you can squat 200lbs. Can take anywhere between 2-4 months depending on your protein intake. Then do the meso cycle of Smolov Squats.

Smolov is a Russian squat program and it is BRUTAL. Squatting 4x a week, Monday, Wednesday, then back to back Friday and Saturday for 3 weeks. But it is the most successful squatting program out there-- most people report gains in 1RM of 30-50lbs after 4 weeks (3 week meso cycle, one week rest before one RM test).

You can get to 300lb squat in 6 months. It's just really hard. Heavyweight squats are very exhausting and doing them 3-4x a week is mentally challenging. I'd recommend taking a protein supplement and opti-men (vitamin supplement) along with your training to get the most gains for your efforts.

Just a heads up on form, the weight of the bar gets overbearing as you move up in weight.. learn how to hold the bar against your shoulder blades rather than resting it on your traps/shoulders. Also make sure you're squatting parallel or further and not buckling your knees coming out of the hole. You can lean your torso forward to balance the weight, but don't bend your back doing so. Best of luck.

[Asker]

well iam aiming for 300 because my goal weight for my height is 300 double my weight is what I want. if not id be happy to just squat more than I weigh. but 3 x a week is a bit much for me right now. my legs can't take that abuse. takes me 4 days to heal fully from squats. and ya I already try to do 5x5. maybe when my legs get used to it I can do more in the week, again it is hard as I don't always have access to the tools

[NotJustAnotherGuy]

Your muscles recover a lot quicker than you may think. You shouldn't let DOMS limit your workouts-- especially since the less frequently you work a muscle group the more frequently you'll experience DOMS. DOMS on squats is a rough experience.. but worth it to push through it. To reduce DOMS, do a proper warm up, self weight squats between sets and a gradual cooldown. If access to the equipment isn't always there on squat day, do jump squats as explosively as possible as a speed day.

[NotJustAnotherGuy]

Momentum is important in getting fit. And I want you to be successful. When you run 99 days in a row, the guilt you feel thinking about skipping day 100, is far more powerful than the guilt you'd feel on your third day. Concentrating is the key to a 2x bodyweight squat. The focus it takes to get through a month of not missing a work out is exhausting, but will set you up for future success by building a progress oriented brain. I thoroughly believe one day skipped is a weeks progress lost.

[NotJustAnotherGuy]

I know I'm kind of dismissing your response, but this I really believe will be essential to your goals. And I believe the quicker you adopt this thinking/attitude, the sooner you'll be successful. Anyways, whichever course you decide to take, I hope you succeed. P.S. Smolov squats was the hardest program I've ever done, increased my squats 50lbs in 4 weeks, I loved it and I hated it-- a feeling I think is mutual to anyone who has done it. It's a very tough mental challenge. Good luck.

[blakejjj]

Hows your form? With proper form comes strength!

[Asker]

my form is alright, just lacking the strength but iam getting better

[blakejjj]

I'm deep squating 435 at 155 pounds. So from experience this is what you need to know. 1. Always be correcting your form. Even when you form is immaculate, as you go heavier your form will begin to show weakness. Squats are a compound lift. You want to fix your weak spots(core, legs, back, etc). On your leg day, after squats try hitting individual muscle groups with decent weight and reps for muscle mass (Quads/Hamstrings/Calves/Glutes/Hip abductors.)

[blakejjj]

Look up "so you think you can squat" on YouTube. There are 5 parts to it and can help even advanced squatters.

[Asker]

interesting, I've came to the conclusion that I do have some weakness in my other body that impedes my squat. I worked out yesterday I squatted the same weight but my legs aren't sore today like they were last time. but I had to stop because I thought I pulled something because my hip became painful. but I think I just got weakness in my hip and hamstrings, and probably my lower back. all stuff I gotta try and work out

[blakejjj]

Hmm I'm not sure what the cause is. Maybe your stance is too wide? Lot of power lifters do sumo stances but they usually wear a body suit that helps tuck their hips in.

[blakejjj]

Yo just to help you out a little bit more. There is a post- 'Has anyone else had this problem with dead lifting?' asking why he is having Hip Pain. Even though its a deadlift, it is the exact same concept why your hips hurt. I made a vivid post what causing it and how to fix it. Although I still feel yours is more due to improper form, take a second to ready my post. It will help your form/strength in squats, as well as recover/prevent that injury you have! Let me know if you have any questions.

[MyNameIsJonas]

Get on a strength training plan... But before that -

Get down your flexibility. Increase it if possible. This will increase your squat. I'm not at the gym with you so I'm not sure if you are using strict form but this will make ALL THE DIFFERENCE>

https://www.YouTube.com/watch?v=7ls0WbTEtAQhttps://www.YouTube.com/watch?v=XAKGywg_ITM

If you notice you do not have perfect form stay at the weight you are at using new form.

IF you are 190 lbs you can and should be able to squat around 225 no problem. this leads me to believe that your flexibility and or form is incorrect. Reasoning being if you weigh 190 lbs mechanically your caring around that weight (more before you lost weight?) all the time. Squatting your own body weight or 35lbs more should be no problem for anyone IF they have proper flexibility, form and core balance. Would I would recommend for you is to go back to the drawing board get the fundamentals down.

Good way to correct do low body squats with light weight and start stretching and correcting form. 3 sets of 15 with a medicine ball or just the barbell.

[Asker]

i don't do deep squats I just cant. I go until iam in a sitting position that's how far I can go.i try not to let my knees buckle if they do ill decrease weight and try again. I also try and make sure my knees don't bend over my feet, makes sure theyre level and I stick my butt out as much as I can so iam sure my form is alright. I have a big mirror there to help me out t, really helps

[MyNameIsJonas]

Alright I would just make sure your knees are parallel to the ground and your back and core are tight, slight bend. I would look at all avenues. Stretching really helps a lot of people are very stiff and this limits their squatting.

[just_tired]

First of all you need to workout at least 3 times a week to get good result. Second of all you need to workout your entire body in order to get a balanced muscles and strength. Muscles work together, not separately. Thirdly you need a good diet with enough protein, carbs, vitamins, minerals etc and enough sleep.

As for how long it's going to take..? Well it depends on how well you do the things above and it also depends on your genes. At first your strength will increase faster because your nervous system learns to deal with the new stress. After this it gets slower because you need to build muscle mass and it's a slow process.

So.. it can take couple months (probably not), a year (possibly) or more (most likely) to get up to 300lbs. Don't give up and make smaller goals in between to keep motivated.

[Asker]

well my upper body is quite strong. iam just trying to get my lower body more up to par. I eat fairly good, my job is quite active to. I take supplements and use protein powders because I don't always have protein around

[just_tired]

You can have a slight emphasis on the lower body until your muscles are in balance, but it's a horrible mistake to neglect the upper body especially when your trying to build strength. Squat activates and uses almost every single muscle in your body.

[Anonymous]

First off, weight training is not an overnight thing, it is a process that takes a couple of years to get good at. Remember that we all had to start from somewhere. While my 450lb squat is considered pretty impress, I had to start off at 100 lbs when I first got into lifting.

Yeah, your body is going to be pretty sore since it is not used to doing the exercises yet, however it will get better. Just don't lift on days you are sore, but don't skip out on all activity either.

Also as a health tip I simply walk 3 miles a day (ankle weights optional) everyday. It is the easiest way to lose weight and keep it off.

And for long it will take, probably at least 2 years to hit 300, but remember that you are a pretty small guy so I would be more concerned with getting 225 first.

[just_tired]

Why on earth was this down voted.. I guess people don't like to hear the truth

[Opinion Owner]

They probably don't even lift...

[kheserthorpe]

It's already increased. So not long. But going to 300 lbs? That's. long way and I'd guess hard to reach for most people with your workout schedule. For a fair number of people it would be hard to reach regardless of schedule.

[Racez]

When it comes to boosting your power and strength, constant work out is necessary. 3-4 times a week workout can give you a lot of boost. Also, observe your dietary program.

[BrotherhoodInc]

It is important you excersise a lot ( sit ups and push ups help) and eat right.

[Anonymous]

If your fundamentals are sound, it should take several months to see significant gains.