Progression on squats

Options
debrag12
debrag12 Posts: 1,071 Member
in Fitness and Exercise
Current I squat 30kgs the next step up is 40kg. My gym has the following plates:

2×5kg
2x10kg
2x10kg
2x20kg
2x25kg

How should I proceed? I attempted 40kg last session and did 1x8 and 1x55 but my form wasn't very good

Replies

  • galgenstrick
    galgenstrick Posts: 2,086 Member
    Options
    Well you can tell your gym to get some 2.5s, or bring your own (they're cheap and probably worth it if your gym won't get them).

    If that's not an option, I would take a longer rest between sets and continue with 40kg. How long are your rest intervals now?
  • Willbenchforcupcakes
    Willbenchforcupcakes Posts: 4,955 Member
    Options
    galgenstrick wrote: »
    Well you can tell your gym to get some 2.5s, or bring your own (they're cheap and probably worth it if your gym won't get them).

    If that's not an option, I would take a longer rest between sets and continue with 40kg. How long are your rest intervals now?

    Agreed. I'd also get some 1.25's for even smaller jumps as 5kg can be a lot sometimes.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    Options
    I'd just buy some small plates to avoid the annoyance of the whole thing. 11lb plates at the smallest is just dumb.
  • AllanMisner
    AllanMisner Posts: 4,140 Member
    edited July 2015
    Options
    You definitely don’t want to do this with bad form. Unless you want to buy some small plates to take along, you could drop your rep range until you build up the strength at the higher rate. The lower rep range will play to strength building a little more than hypertrophy. Much better than sticking to the lower weight or going with bad form (congratulations by the way for recognizing when your form is off, that is a big deal!).

    Allan Misner
    NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)

    [Edited by MFP Mods]
  • galgenstrick
    galgenstrick Posts: 2,086 Member
    edited July 2015
    Options
    AllanMisner wrote: »
    You definitely don’t want to do this with bad form. Unless you want to buy some small plates to take along, you could drop your rep range until you build up the strength at the higher rate. The lower rep range will play to strength building a little more than hypertrophy. Much better than sticking to the lower weight or going with bad form (congratulations by the way for recognizing when your form is off, that is a big deal!).

    Allan Misner
    NASM Certified Personal Trainer (Corrective Exercise Specialist, Fitness Nutrition Specialist)

    If she can hit 8 reps with good form, and only 5 on the next set with poor form it sounds like she's at the right weight, just not resting long enough. She'll have to confirm that though. But she definitely should buy and bring along her own plates regardless or this will be a continual problem.
  • debrag12
    debrag12 Posts: 1,071 Member
    Options
    Just reaslised I do in fact already have 2.5kg & 1.25kg plates, they are those horrible york plates though. I will have to see if I'm allowed to use them at the gym.

    *There goes my running to the gym idea.*
  • DoogCampbell
    DoogCampbell Posts: 53 Member
    Options
    Standard progression for a strength program would be try to hit your reps, if you make it, next session add 2.5kg, if you don't then try again. If you fail on 3 concurrent occasions, take some weight off and work back up. 5kg jumps in squats gets very hard very quickly. Just check you got the right size hole in the plates for the bar you are using.
  • DR2501
    DR2501 Posts: 661 Member
    Options
    Standard York weights won't fit on an Oly bar though - just before you drag them to the gym unnecessarily!
  • _benjammin
    _benjammin Posts: 1,224 Member
    Options
    Why not add reps and/or sets before adding weight?

Categories