So, the time has come to embark on the journey, and with that has come a newfound love for strength training to add significant weight to your back squat. Whether you’re a complete novice or someone who’s been lifting for a while but is looking to break through a plateau, the principles remain the same: range of motion, consistency, persistence, and progressive overload. In this article, I will explore the essential information you need to know to effectively increase your back squat by 10kgs while keeping yourself safe and injury-free.
Before diving into the specifics, it’s crucial to understand the fundamentals of strength training. The back squat is a compound movement that primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and lower back. To effectively increase your back squat, focus on two key elements: range of motion and load through those ranges.
Range of Motion First!
First and foremost, mastering proper squat technique is essential for safety and performance. As a beginner, an again, or even and experienced lifter, you should always prioritise learning the correct form from the outset to avoid injury and ensure optimal muscle engagement. In any fitness facility such as VSC, you will receive the assistance of a quality qualified coach; however, if you are doing this alone, utilising resources such as instructional videos to learn the correct squatting mechanics, including stance width, depth, back position, and breathing technique can be very helpful. But no matter what happens, prioritise the first essential element of the lifting technique: the range of motion.
Stay consistent! And embrace regularity!
From there, it is essential to maintain consistency, which forms the foundation of any successful strength training program. Aim to squat at least two to three times per week, with each session focusing on different rep ranges and intensities. Somewhere like VSC makes this easy to do by ensuring we use our legs on most days, varying days between strength and skill, conditioning pieces and accessories that involve all different forms of squat or leg-based movements. By consistently exposing your body to the squat movement pattern, you’ll gradually improve your neuromuscular coordination and develop the strength necessary for progress.
Progressive overload is king!
Progressive overload is the principle of gradually increasing the demands placed on the body over time to stimulate muscle growth and strength gains. As a beginner lifter, you have the advantage of experiencing “first-wave adaptations,” wherein your body rapidly responds to the novel stimulus of strength training.
To effectively apply progressive overload to your back squat, consider the following strategies:
- Increase Weight Gradually: Start with a manageable weight that allows you to perform each rep correctly. As you become more proficient, gradually increase the load by small increments, aiming to add approximately 2.5 kg to 5 kg to the bar each week. This is where tracking your progress becomes essential, as well as focusing on the long-term success of your results compared to others.
- Adjust Reps and Sets: Vary your rep and set schemes to challenge your muscles continually. When you work with a coach, you might notice they start you off with higher rep ranges (e.g., 8-12 reps) to build a foundation of muscular endurance, then progressively decrease the reps and increase the weight over time.
- Incorporate Progressive Variations: Generally, strength and conditioning programs incorporate different squat variations, such as front squats, pause squats, and tempo squats, to target muscles from varying angles and promote overall strength development. Again, this will be done if you work with a coach. However, if you work alone, find variety in your exercise selections.
- Focus on Progressive Overload: Increase your squat workouts’ total volume (weight x reps x sets) over time. Keep a training log to track your progress and ensure that you’re consistently pushing yourself to lift heavier weights or perform more reps each time you enter the gym, seeing the effects of progressive overload rather than expecting to achieve your results already.
In conclusion, adding 10 kg to your back squat as a beginner lifter is achievable with the right approach. By prioritising technique, consistency, and progressive overload, you’ll lay the groundwork for significant strength gains and unlock your full potential in the squat rack and many other areas in your strength journey. Remember to listen to your body, follow your coach’s advice if you have one, stay patient, and celebrate your progress. You’ll be hitting new personal records with dedication and hard work. Happy squatting!