Can't squat for toffee anymore PLEASE HELP! - UK-Muscle Body Building Community

Jock · 01-02-2005, 04:40 PM

I have squatted on a regular basis for several years now, about 2 months ago I decided to take a break for a while and try to incorporate some other lower-body exercises into my regime, I went for about 6 weeks just doing front squats, SLDL's, Leg Presses etc When I came back to squatting I found that my strength had decreased dramatically.

Last summer I was squatting with 140kg for reps, now I struggle to push out 5-6 at 120kgs, I figure this could be down to a number of reasons:

Poor Diet
Poor Form
Lack of Flexibility
Weak Abdominals

Diet
I started a new job in November and my diet has been pretty poor of late, especially of new years, (only getting about 100g protein per day max) I have recently began playing rugby again which has put a major dent into my training ambitions.

Form
I noticed recently that the mirror I have squatted in front of for the last few years has encouraged poor form, I tend to stare straight ahead and therefore lean forward too much rather than sitting back into the squat.

Flexibility
I have lost a lot of flexibility in my lower body in the last few years, especially in the quads and hamstrings

Abdominals
I only train my abs intermittantly, I have never really incorporated abdominal work into my workouts, which is probably a bad idea.

Please fellas let me know your thoughts, I know my decrease in strength is a combination of the above factors but your thoughts on each one would be greatly appreciated.

Cheers, Jock

powerU · 01-02-2005, 04:51 PM

Try full squats with about 60kg for your first couple of sets, if it's easy keep adding 10kg till you struggle to get out 8.
Last couple of sets go as heavy as you can for about 5/6 reps but just with normal squats (legs down to parallel).
Last set go with the lighter full squats again, repping till you feel like passing out.

It'll take a couple of weeks but this is how I got my strength back after 6 months not squatting, I went from struggling with 120kg to currently 180kg for 4 or 5.

The lighter full squats help you get used to keeping your balance and form.

Hope this helps, squats are ace!!!

**big** · 01-02-2005, 06:08 PM

Quote:

Originally Posted by Jock

only getting about 100g protein per day max

There's your main problem right there!

If you REALLY want to grow and get strong, you need practically that each MEAL, not each day!

Start lighter and keep strict with form. And eat something!

Jock · 03-02-2005, 06:57 PM

You're preaching to the converted there brother, any other thoughts?

**hackskii** · 03-02-2005, 08:26 PM

No man, you just have to start doing them and do them as your first exercise for legs.
I bet within a short period of time you will be back and even stronger.

SA12 · 03-02-2005, 11:09 PM

I feel your pain...

I got the same problem after stopping for an inury and its so hard to get back into the swing of things.

Go lighter and you'll have to accept that you will need to build up again

It wont take to long...

winger · 04-02-2005, 02:25 AM

Your weak on them because you didn't do them.

**big pete** · 04-02-2005, 09:34 AM

lol, gotta follow winger on that. after a lay off of an exercise i lose strength completely.
only 3 weeks ago i was struggling with 4x4 on 140kg. now im back up to 190kg 4x4. and thats because i wasnt squatting since about november. so itll come back to you. remember to do assistance exercises. and for power imagine there is a seat that your gonna sit on, instead of sitting on the edge imagine your self sitting towards the back of the seat. thatll bring alot more of the posterior chain into involvement.

SportDr · 04-02-2005, 12:10 PM

HEy Jock,

I doubt you got any weaker bro, this sounds neuro-muscular to me, in other words your muscles have 'forgotten' the co-ordination required to pull of a good heavy squat. You may still be able to squat but unless all the right motor units fire at the right times you will have a reduction in strength.

I should think that explains it as I am sure your diet is spot on, knowing you from old

and considering you have kept up the leg exercises it wouldn't be a loss of muscle necessarily.

Quickest way to get this back according to research I have read is high reps, low intensity, high volume squatting, so something like 20 rep squats would be perfect, try 6 sets and then finish with SLDL and thats your whole leg workout!

HTH m8

SD

winger · 05-02-2005, 01:05 AM

Or you could cut the weight and each week add 5 or 10 pounds and next thing you know your doing more.

**hackskii** · 05-02-2005, 03:13 AM

Quote:

Originally Posted by SportDr

HEy Jock,

I doubt you got any weaker bro, this sounds neuro-muscular to me, in other words your muscles have 'forgotten' the co-ordination required to pull of a good heavy squat. You may still be able to squat but unless all the right motor units fire at the right times you will have a reduction in strength.

I should think that explains it as I am sure your diet is spot on, knowing you from old

and considering you have kept up the leg exercises it wouldn't be a loss of muscle necessarily.

Quickest way to get this back according to research I have read is high reps, low intensity, high volume squatting, so something like 20 rep squats would be perfect, try 6 sets and then finish with SLDL and thats your whole leg workout!

HTH m8

SD

Good practical post here.
I cant give you rep points :(

01-02-2005, 04:40 PM	#1 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	Can't squat for toffee anymore PLEASE HELP! I have squatted on a regular basis for several years now, about 2 months ago I decided to take a break for a while and try to incorporate some other lower-body exercises into my regime, I went for about 6 weeks just doing front squats, SLDL's, Leg Presses etc When I came back to squatting I found that my strength had decreased dramatically. Last summer I was squatting with 140kg for reps, now I struggle to push out 5-6 at 120kgs, I figure this could be down to a number of reasons: Poor Diet Poor Form Lack of Flexibility Weak Abdominals Diet I started a new job in November and my diet has been pretty poor of late, especially of new years, (only getting about 100g protein per day max) I have recently began playing rugby again which has put a major dent into my training ambitions. Form I noticed recently that the mirror I have squatted in front of for the last few years has encouraged poor form, I tend to stare straight ahead and therefore lean forward too much rather than sitting back into the squat. Flexibility I have lost a lot of flexibility in my lower body in the last few years, especially in the quads and hamstrings Abdominals I only train my abs intermittantly, I have never really incorporated abdominal work into my workouts, which is probably a bad idea. Please fellas let me know your thoughts, I know my decrease in strength is a combination of the above factors but your thoughts on each one would be greatly appreciated. Cheers, Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-02-2005, 06:57 PM	#4 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,069	You're preaching to the converted there brother, any other thoughts? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-02-2005, 08:26 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,650	No man, you just have to start doing them and do them as your first exercise for legs. I bet within a short period of time you will be back and even stronger. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

03-02-2005, 11:09 PM	#6 (permalink)
SA12 Getting HUGE! Join Date: Jun 2004 Location: UK Posts: 1,364	I feel your pain... I got the same problem after stopping for an inury and its so hard to get back into the swing of things. Go lighter and you'll have to accept that you will need to build up again It wont take to long... __________________ SA12

04-02-2005, 02:25 AM	#7 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,316 Blog Entries: 1	Your weak on them because you didn't do them. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

01-02-2005, 04:51 PM	#2 (permalink)
powerU Getting HUGE! Join Date: Oct 2003 Location: Derbyshire Posts: 1,141	Try full squats with about 60kg for your first couple of sets, if it's easy keep adding 10kg till you struggle to get out 8. Last couple of sets go as heavy as you can for about 5/6 reps but just with normal squats (legs down to parallel). Last set go with the lighter full squats again, repping till you feel like passing out. It'll take a couple of weeks but this is how I got my strength back after 6 months not squatting, I went from struggling with 120kg to currently 180kg for 4 or 5. The lighter full squats help you get used to keeping your balance and form. Hope this helps, squats are ace!!!

04-02-2005, 09:34 AM	#8 (permalink)
big pete UK-Muscle Moderator Join Date: Mar 2004 Location: south midlands Posts: 3,797	lol, gotta follow winger on that. after a lay off of an exercise i lose strength completely. only 3 weeks ago i was struggling with 4x4 on 140kg. now im back up to 190kg 4x4. and thats because i wasnt squatting since about november. so itll come back to you. remember to do assistance exercises. and for power imagine there is a seat that your gonna sit on, instead of sitting on the edge imagine your self sitting towards the back of the seat. thatll bring alot more of the posterior chain into involvement. __________________ any questions?? feel free to email me on.... To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. 'there is greatness inside all of us, how deep are you willing to dig? '

04-02-2005, 12:10 PM	#9 (permalink)
SportDr Getting HUGE! Join Date: Sep 2004 Location: E-Sussex UK Posts: 2,631	HEy Jock, I doubt you got any weaker bro, this sounds neuro-muscular to me, in other words your muscles have 'forgotten' the co-ordination required to pull of a good heavy squat. You may still be able to squat but unless all the right motor units fire at the right times you will have a reduction in strength. I should think that explains it as I am sure your diet is spot on, knowing you from old and considering you have kept up the leg exercises it wouldn't be a loss of muscle necessarily. Quickest way to get this back according to research I have read is high reps, low intensity, high volume squatting, so something like 20 rep squats would be perfect, try 6 sets and then finish with SLDL and thats your whole leg workout! HTH m8 SD __________________ I don't like Sports and I am not a Doctor! You expressed and challenged yourself, startled the dozing muscles and welcomed the sweet pain of gain. Boredom begets mediocrity. Enemies both, they deserve swift eradication. Let's hit the weights and build some muscle. Race ya to the bench press. Dave Draper A goal casually set and lightly taken will be freely abandoned at the first obstacle. Zig Ziglar Any advice given is for information only, always seek the advice of your medical practitioner. Use this My Protein refferer code and get a 5% DISCOUNT on your first order! MP2819

05-02-2005, 01:05 AM	#10 (permalink)
winger UK-Muscle Male Animal Join Date: Jul 2003 Location: Southern California, USA Posts: 10,316 Blog Entries: 1	Or you could cut the weight and each week add 5 or 10 pounds and next thing you know your doing more. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.