How To Build A BIGGER Squat

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Жыл бұрын

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Пікірлер: 384

@OwnD1 Жыл бұрын

Definitely some elite competitive squat technique

@SM-cq1mm Жыл бұрын

Most definitely, likely because it helps you get used to heavy weights better and also sometimes the walk out can be harder than the actual squat so why not work on the walk out too I guess?

@joydeepjoshi Жыл бұрын

Elite Glutes too.

@Placd Жыл бұрын

@@joydeepjoshi that’s crazy

@binladen34444 Жыл бұрын

HHHHHmjHHHHHHHHHH

@Porrandalf-elGris Жыл бұрын

@@binladen34444 yeah... i know

@mattias5017 Жыл бұрын

I tried this with 150% of my pr, but I forgot I was only going to do a walkout and startet squating

@StrengthOfADragon13 Жыл бұрын

Accidentally did that once, got folded and humbled really quickly

@baker4132 Жыл бұрын

@@StrengthOfADragon13 that’s why it’s extremely important to have safeties set really high

@raygandarilla Жыл бұрын

Lmfao!!!

@binladen34444 Жыл бұрын

HHHHHmjHHHHHHHHHH

@ProdNapoleon Жыл бұрын

@@StrengthOfADragon13 if it’s on accident then you really didn’t get humbled 😂😂😂

@wildflowersandwonderment Жыл бұрын

I used to do this but ppl would gather around like I was about to squat it so it was disappointing when I would then only squat like 2-something. It just caused too much of a scene, couldn’t handle it lol

@kalashnikov2471 Жыл бұрын

I can understand this too

@mimoosa7390 Жыл бұрын

Same problem

@user-pd4yo8kk2i Жыл бұрын

Ni way they would do this with me because i put the safety racks all the way up haha.

@ispgravy4233 Жыл бұрын

Before or after squats?

@TartarianTopG 11 ай бұрын

@@ispgravy4233before

@testosr Жыл бұрын

And she didn't explode with pee. Absolute power

@oscarriley9265 Жыл бұрын

Sorry what

@oscarriley9265 Жыл бұрын

@@Dontrolling oh wow , ok

@chrisredfield6825 Жыл бұрын

@@oscarriley9265 She refuses to wear diapers and thinks people are wrong for frowning upon her pissing all over public gyms. (Like we're not talking a "trickle" or something. She literally puddles the floors with every set)

@Brotection_ Жыл бұрын

@@DontrollingThey should make squat diapers 😂

@GlorifiedGremlin 11 ай бұрын

@@oscarriley9265What'd he say its gone

@ThePeterako Жыл бұрын

This is certainly something I have used in the past to great effect. Highly recommended

@ispgravy4233 Жыл бұрын

Before or after squats?

@heavyrain5949 Жыл бұрын

@@ispgravy4233 Before working set but after warm ups

@ispgravy4233 Жыл бұрын

@@heavyrain5949 👍

@brandoncarter2708 Жыл бұрын

I did this with 405 when I could only squat 365 and about a couple months later 405 shot up

@pookie4real 11 ай бұрын

Sike

@johnsondenzel1994 6 ай бұрын

I’m finna do it now

@face5877 4 ай бұрын

What's your squat now?

@oscarcollinsiv Жыл бұрын

Static contraction Barely unlock your knees while standing. I literally gained 100lbs on my squat in about 3 months doing this 1 time per leg day.

@baby_king9ine Жыл бұрын

It’s like the same concept as dead hangs and active hangs. My grip strength went thought the roof once I started adding weight and increasing time

@sethdaboss245 11 ай бұрын

Ok then I gotta try it

@ryangaaserud678 5 ай бұрын

Im starting it on bench the last couple weeks and i feel a huge difference already. Will have to try it on squat

@dogboy0912 Жыл бұрын

Muscle recruitment is something I think should get explained better in general. It's why warm ups actually work. Your body only recruits as much muscle as it needs to overcome a threshold. Repeated activity results in your body being better primed for this instant access of muscle recruitment. It's like keeping a door propped open instead of needing to turn the knob.

@kevinshinnock6667 Жыл бұрын

Yes olympic weightlifters have already been doing this. Especially those who use peds will do rack variation holds bc it produces the most stimulus

@BigJDinSC Жыл бұрын

Used to use PAP back in the day during sprint training for cycling. Works great 👍!

@stickyfingers6632 10 ай бұрын

I just did this and this was hard af

@stovehanes Жыл бұрын

“Starting at 150%” is horrible advice. Start just above your max, which you know you can at least support on your back.

@bradenpetrie8184 Жыл бұрын

Don’t be a pussy. If you do 500 this is only 750 what are you gonna do hurt yourself?

@chadmoses123 Жыл бұрын

I heard it was 120% your max

@gaindalfthewhey5845 Жыл бұрын

@@chadmoses123 on bench press

@firebrand7753 Жыл бұрын

You're telling the guy that GETS PAID TO DO THIS BY ELITE ATHLETES that he's wrong?? I'm sorry for the people that have to deal with you lol

@Heisenburger67 Жыл бұрын

Yeah

@ukaserex 11 ай бұрын

Thanks for the tip. One of these days, I'll get a proper squat rack and do this.

@Blackwaterswamp 6 ай бұрын

I've been training for 35 years and I learn something new on your channel every time ❤ blessings bro!

@LoveKirby911 Жыл бұрын

150%? bruhhh... even 110% makes my head blow up

@_sooshee_7855 Жыл бұрын

Jujimufu and Bradley Martyn have talked about this technique for years :D. They call it super max loading though

@VicShoGunate Жыл бұрын

wow didn't know that until this, thanks!

@ybk.lifts01 Жыл бұрын

She a unit

@AckunaFritatta Жыл бұрын

What an amazing athlete

@apeekintime Жыл бұрын

This guy loves Jen. No shame - she's a beast. One of the best in the biz - perfect mechanics. She's not a young unemployed influencer either. She was, last I knew, a full time teacher.

@fluffy2055 Жыл бұрын

Ive done this a few times, never knew how good it was tho. Just felt right at the moment

@origins3694 8 ай бұрын

It feels amazing, it gets your body use to carrying heavy. I do holds and also walk back and forth.

@HighNoonSheriff Жыл бұрын

Gotta say I am actually impressed this time

@chasewhitley6434 Жыл бұрын

Thanks for the info

@StrengthOfADragon13 Жыл бұрын

Another variant that I have had great success with is Yoke walk. It is insane how much it can help

@thereal4114 Жыл бұрын

Details?

@theangryarabian1256 Жыл бұрын

Please explain to us newer lifters

@tarunpratap017 Жыл бұрын

@@theangryarabian1256 it prepares your central nervous system for heavy weights

@YoungMule Жыл бұрын

I definitely feel this. I’ll do lightweight warmups and get like 10 reps then switch to my heavy reps 3x6. The first set is always so much worse than the second and third. After the first my body is like oh shit we better wake up. Will have to incorporate these in before my heavy sets in the future

@brianfox340 Жыл бұрын

I ALWAYS did that during comp prep. Same with bench. Have multiple spotters for bench. It's amazing what it can do.

@imungukalevera8671 Жыл бұрын

Ever since I learned this technique I love using it. I am just a normal lifter but if I am going for a big squat that day, I just add 10kg more and unrack without walking out and remove the extra after a few seconds. My working weight feels so much lighter

@Spacemaaan Жыл бұрын

That's actually genius. I'm going to incorporate it into my training without a doubt!

@LukeNukem90 Жыл бұрын

Get it girl 💪🏼

@phenombebe Жыл бұрын

Doing this style overload definitely works my own mistake when I was doing it I did it once a week instead of every other week. Went from 315 lb bench press to a 385 in 8 months, squat went from 350 to 505 lb in the same time frame.

@jaydenlhaubouet6638 Жыл бұрын

How many sets did you do it for? Did your squat really go that high?

@ispgravy4233 Жыл бұрын

Before or after squats?

@aaronlifts92 11 ай бұрын

Jen is such a legend!

@alimon7421 Жыл бұрын

This is 🔥

@cloudlink2542 Жыл бұрын

Been doing this for years, didn't know what it did, but always felt it helped me. Didn't know this was a thing, or even had a name. Nice

@tanjimahmed5694 Жыл бұрын

The power behind Bruce Lee came from this type of isometric. And other similar things

@The_Daliban Жыл бұрын

I‘m sure it’s not because i asked, but thanks for making the static hold example for squats as well. Really appreciate it and your channel🙏🏻

@buscadordeososmex Жыл бұрын

Awesome advice.thanks!

@deang8910 Жыл бұрын

Does that mean she can squat 375? Cause that’s approximately 150% more to get to 565. That’d be pretty impressive for a 144 lbs woman

@korcidiamond3623 Жыл бұрын

He said, you start with 150% and if you can hold 15 seconds, you increase the weight even further

@lepus6511 Жыл бұрын

i can't find anything more recent that 2021. her squat was 345. she recently benched 335 this year tho

@deang8910 Жыл бұрын

@@lepus6511 there’s no way she can bench 335! Is there!? That seems crazy

@banefulbty Жыл бұрын

@@deang8910 he said world champ lol

@linda33528 Жыл бұрын

@@deang8910 lmao she’s a world champ also if you don’t believe it just look it up my dude

@thundergod7344 Жыл бұрын

Let my try this with a ton

@samuelsontraining Жыл бұрын

150%? That'll be the bar for me then

@tajvir 7 ай бұрын

my goat

@oa9606 Жыл бұрын

150 % 🤯. Just imagining that gives me the chills

@BernieMakesStuff Жыл бұрын

Will try this!

@silvergeneration Жыл бұрын

I increase my squats by always squatting 150% of my one rep max.

@DanH-bt2gh Ай бұрын

This definitely works ive been adding 10-15 lbs to my 1RM per week like once a month recently. Just hit 400 lb. 400 lb used to be my static hold but now its around 620 lb. I dont recommend 150% tho. Maybe max +30% of 1RM. Also theres no need to do a walk out, risk to reward too high. Static hold gives the same benefit as long as you brace. If you dont brace you will fuck up your back.

@DanH-bt2gh Ай бұрын

400 lb hold was my max static hold back in oct 2023 i mean

@lukasb6104 Жыл бұрын

Definitely introducing your body to heavy weights is essential for gains! 👍

@terencem.4459 Жыл бұрын

Haven’t lifted in awhile but when I was getting stronger for football I’d do this with bench too. Put like 120% of your max on the bar and slowly lower it to your chest as long as you can. Definitely need a spotter btw😂

@Xainlrd 19 күн бұрын

I do this for my front squat. #405 was a dream and eventually I hit it. But be warned, do this only ONCE a week because it takes a heavy toll on your nervous system

@Wheelie150 7 ай бұрын

I would look crazy walking out with 405 on me, I damn sure can’t squat it

@Sharkenite 10 ай бұрын

Damn, I'm gonna start doing these but mainly on the weekends sinc I work mondays through fridays.

@HundredHours Жыл бұрын

Shouts out to Squat University!!!

@1wisestein 11 ай бұрын

I’ve been doing these and I think it’s burning me out. Helps with the first set but after that I get exhausted so quick.

@rafaelnacha1788 Жыл бұрын

when and how is the best time to implement this in Hypertrophy phase or strength phase like after squat or before squat please some explanation with depth

@henrytang2203 4 ай бұрын

It's a good concept, but I'm gonna try this at 100% of my 1RM. Thanks.

@sillygily4435 6 ай бұрын

Back in highschool our coach would have us do quarter squats with a lot more weight than we could do a regular squat. Same concept only a little more movement with it. I never hit them anymore because I’m not a competitive power lifter but I always felt like they helped a lot

@evagenesiz7802 Жыл бұрын

This is done also by weightlifters specially chinese weightlifters

@marlonbl3u71 Жыл бұрын

Facts! 👍🏻

@ThaStonedGardner Жыл бұрын

Yeah I do this for squat and bench.

@TheTmshuman Жыл бұрын

I did static holds and then progressed to eccentrics with a hold at the bottom for as long as I could to break 495 naturally.

@Destinmorrison_ Жыл бұрын

I’ve used the PAP method from personal experience but I never new it was an actual term for this.

@akshayoval5476 11 ай бұрын

There is only one golden rule in legs workout Just shut up and SQUAT .. !!!

@blindbrailleable Жыл бұрын

This isn't am elite technique. This isn't advice, opinion or an old wives tale. This is the most important fact about lifting building muscle you will ever, ever hear. This is only the first step in a process that, while counterintuitive, will build strength and muscle better than any other method. Counterintuitive because it doesn't make sense that doing so little can gain so much.

@r0xjo0 Жыл бұрын

I'm gonna try that this week with deadlifts. Trying to go up in lbs but stalling.

@jeromyedge6830 Жыл бұрын

Rack pulls! Do some research first so you don't snap city!

@killerblue1 Жыл бұрын

Block pulls, pause deadlifts and switching up the rep ranges will go the longest to help break your plateau. (And good programming)

@uncomentariocomunista4289 Жыл бұрын

she a baddie 👀👀

@AnthonyBolognese710 11 ай бұрын

A walk out is a lot different than some people I’ve seen do this and then do partial squats…I agree with holding heavy weight isometrically but not doing a partial rep.

@cersosi19 Жыл бұрын

this is genius, like a batter with those weights on his bat before he gets in the box

@benjaminmorin7986 11 ай бұрын

I have a problem with clavicle pain when benching havent seen one video on this would like to know whats up thanks

@vamoneygroup Жыл бұрын

I'm doing this

@snorlaxcom Жыл бұрын

How does this work for a static position? It makes sense for a top set to act this way to prime the nervous system or a heavy negative since it actually goes through the whole range.

@1TieDye1 Жыл бұрын

Note: the first time you do this you should NOT start anywhere near 150%. That's absolutely idiotic and SquatU should know that. I can't even express how stupid that is. Starting with like +5% and work up from there. For somebody new to these that will be an effective and safe weight. Actually stupid SquatU.

@Schlook Жыл бұрын

Have to agree. You need to ease into these. He should probably also stress the fact to not do these too often, spinal compression is a thing after all. Gotta make sure you recover in between.

@BigJDinSC Жыл бұрын

If you want to have a discussion and be taken seriously about something you think is important, you may want to avoid words like "stupid" and "idiotic"...you dolt (see what I did there 😉).

@lewischime5737 Жыл бұрын

fool

@ispgravy4233 Жыл бұрын

Before or after squats?

@roywempor8395 10 ай бұрын

He didn't say you should do it, he said she starts at 150%

@ryankim6638 Жыл бұрын

Wait 150% of 1 Rep Max? THATS SO MUCH NO?

@gabriel6504 Жыл бұрын

That’s…….the whole point

@ryankim6638 Жыл бұрын

@@gabriel6504 yes I get that but I do something similar for benching which is controlling the weight down at about 120% But holding 500 pounds on my back and walking out seems out of my reach considering my max is less than 350. I'll give it a shot though and see what happens.

@arc0006 Жыл бұрын

@@ryankim6638 Maybe try 120% then next week 130% etc. until you get to 150%.

@jessemurray1757 Жыл бұрын

@@ryankim6638 Start off slow. Throw 375 on your back and see how it feels first. Then progress from there.

@ryankim6638 Жыл бұрын

@@jessemurray1757 I tried it today with all the weight I had at home ~450 so a 135% walkout. The walking out was definitely a "omfg this is dangerous lol" feeling but I held it for 20 seconds and felt like a badass. At that point I just walked back forward to rerack so I guess 150% wouldnt actually be that bad

@gusjeazer Жыл бұрын

Anderson (I think) used to do something like this, but he did very heavy (way over 1RM) very low ROM partial pin squats, going progressively deeper over time. Very small increases over time. After a good amount of ROM is gained, your 1RM should have gone up quite a bit.

@Shift44444 Жыл бұрын

Is this doable with Bench too?

@Melly-bf6ke Жыл бұрын

Question is how long does that stimulation last and how long do you have until you go into your set. If it only lasts 30 seconds this is primarily for powerlifters or a one heavy lift.

@matthewg5011 Жыл бұрын

I done this today and finally hit 180kgs

@ispgravy4233 Жыл бұрын

Before or after squats?

@matthewg5011 Жыл бұрын

@@ispgravy4233 I hit it before I started squatting, it really shocks the nervous system

@ispgravy4233 Жыл бұрын

@@matthewg5011 👍

@karmaforall2544 Жыл бұрын

Nahh imma keep loving my back..

@asdfghjkldfghjhgcgyuigfyui9792 Жыл бұрын

thick

@Lucas_1706 Жыл бұрын

Ban

@kobidrew 9 ай бұрын

Bruh wants me to do 907 as a walk out 💀

@bryanl7587 Жыл бұрын

Better and less dangerous would be to use a heavy iron yoke, Strongfit promotes this stuff a ton, my gym has a 61 pound yoke and 151 pound yoke you can load plates on. They are killer and build structural mass

@-virux-3093 Жыл бұрын

So I should load up 255 KG when starting out???

@FreelancerAlpha1-1 11 ай бұрын

Telling my body I’m doing it because of Post Activation Potentiation My body holding 150% of max: oh shit oh shit oh shit

@getintodevices1215 6 ай бұрын

Can I use this technique on something like bench press or deadlifts?

@MehmetSakar-wz6kx 5 ай бұрын

Then you can do this with any workout. Bench press would be useful. What do you guys think

@rdg665 Жыл бұрын

It's the same idea of training sprints with a sled

@GWW-sb3hq 6 күн бұрын

This was invented (discovered) by Mike O'Hearn.

@hairulaidil4343 10 ай бұрын

Basically yoke Walks.

@Cleedster1 Жыл бұрын

Curious does this method work for all compound lifts like deadlifts pull ups and bench press

@TheChrisSalts 6 ай бұрын

Could I do this with bench?

@lyhongleft3676 Жыл бұрын

Does holding the weight for 10secs increase muscle recruitment for other exercises too? Like the biceps (if you flex it forward and hold it) and back

@mananmody9355 Жыл бұрын

Am gonna do this. I need to reach 180 kg

@ImperatorCaesar22 Жыл бұрын

Average farmgirl

@yuanyuanxi262 9 ай бұрын

Is this practice applicable to any other lift?

@severalacres2365 8 ай бұрын

Bro if I did this in my gym everyone would fucking laugh at me

@sebastiencosmos1207 Жыл бұрын

What IS the name of this exercice?😊

@israelshingenge5947 10 ай бұрын

How does she weigh 144 and look like that while I weigh 156 and look like a stick

@phneticbeats7068 9 ай бұрын

height?

@Iheartlifting Жыл бұрын

couldn’t you do this just about every day you squat? I do it with 150% of my max and I don’t feel it very fatiguing on my body or CNS. It literally helps my working sets sooooo much I hate when 80% of my max feels heavy!