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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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[–] howrar@lemmy.ca 2 points 3 months ago* (last edited 3 months ago) (1 children)

There's no harm in experimenting with your stance. Different people will have different optimal stance widths. The best way to figure out what's good for you is to try it. You would have to decrease the weight and work your way back up, so it can double as a deload.

Yes i tried switching up sets x reps, i failed immediately on 6x2

How did you do on the 5x3 set before that? i.e. how many reps did you complete on each set? 6x2 should be easier in my experience. How long are you resting between sets? What about the 10x1 sets?

I follow a GZCL style program as well, and one thing I like to do is to only progress in weight when I can do at least 2 extra reps on the AMRAP set. For example, on the 5x3 sets, if I do 3/3/3/3/5, then I up the weight, but if I get 3/3/3/3/4, then I consider that a failure and I'll try the same weight again next session. It's one way to reduce the fatigue from each workout. That could be worth trying.

[–] respectmahauthoritybrah@sh.itjust.works 2 points 3 months ago (1 children)

Thanks a lot for ur help! On my previous 5x3 i failed on the 2nd rep on the 5th set, when i tried 6x2 i failed on the very first rep lol, so I didn’t try 10x1

Ig my form might just be super inconsistent maybe? Anyway i will try lowering the weight and the widening the stance and practicing with it

I typically rest arnd 3 min for t1 lifts but sometimes upto five between the last couple of sets

And also ur approach on AMRAP makes sense, maybe i missed something when reading the material but yeah getting anything less than 4 on 3+ AMRAP set should be considered failure

[–] howrar@lemmy.ca 2 points 3 months ago (1 children)

If you were able to do 3 reps on one session and unable to do even a single rep with the same weight the next session, that's a sure sign of under-recovery. You need that deload.

[–] respectmahauthoritybrah@sh.itjust.works 2 points 3 months ago (1 children)

Hmm ok ig i will do that, my guess is i should only do this for squat right?

[–] howrar@lemmy.ca 2 points 3 months ago (1 children)

Yes, only squats. As long as your other lifts are progressing well, there's no need to change them.

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

Okk, thanks a lot for ur help :)