Best Rep Ranges To Increase Squat Strength

[@GarageStrength]

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[@cliftonsheldon9134]

Im 45 and lifting to get stronger and to get in better shape as I age. My knees aren't bad but they do sound like maracas , and going really heavy on squats was giving me some soreness that was taking me longer to recover from. So I switched to 2 sets of 15reps starting at lower weights and my knees have been much happier. Im not a big guy , but Im currently at 285lbs for 2 sets of 15 and I'm doing this two times a week, adding 5 pounds every week or two when I'm able to be in routine, when Im not dealting with time constraints or needing taking it easy for a week or two because of fatigue. The high reps have had a very positive impact on my endurance and core strength

[@dylanfoote3029]

285 for 15 Jesus Christ you beast

[@lukecoomer9349]

Low bar squats with a more 45 degree back angle take a lot of the pressure off the knee ligaments and are really helpful with bad knees. I've got the classic soccer knees and heavy low bar has been the key. Bonus: it gets the hamstrings a little more involved supporting the back any, so more muscle mass is worked.

[@cliftonsheldon9134]

@@dylanfoote3029 Thanks I appreciate that , I definitely don't consider myself in any kind of beast territory.

[@paulwaters4672]

Your doing PERFECT!!! Sam Bryd trained in a similar fashion as do I which he showed me this training with him..285 x 15 is GREAT.. Sometimes we would go 5x5 with 55 to 60 percent of our max..this way you look forward to squats and best thing about it is it works

[@TomasJuan-bq5fi]

MASSIVE, AMAZING video. Thanks.

[@jz4461]

Off topic, but sweet shirt. I'm seeing him on his 20 Years of Pryda tour in Philly and am super pumped

[@leoh1191]

Damn he's doing math😩

[@jamesdavis5701]

My 1RM increased just by watching this video. About to watch it again💪

[@valkarcy]

This is a lot of specificity that isn't needed for most people. If one is trying to get a stronger squat, a 5x5 (70-75%) twice a week is great. Deload on week 5. Then another 4-6 weeks of slowly periodizing into 5x4 (80%), 5x3 (85%), 4x2 (90%), etc. then hit a fat PR. Rest, Repeat.

[@shexat1495]

That’s why this video isn’t for most people

[@JamesLittle-nv6kv]

How many days a week are you squatting with this method?

[@AyahyaAbouchane]

شكرا لك

[@Porsche911-s3u]

Do this for deadlift

[@jfs116]

My last bmx raise the first of the month a guy took me out and still not healed up from the bruises workouts on the right side just feels good at the time the next day man feels like you’re paying for it over and over so I’ve had to really cut way back trying to give the body time to heal. I feel like I’ve lost all strength like picking up a 50 pound dumbbell I can’t get it off the floor. I should be able to throw it around like a sack of potatoes.

[@JamesLittle-nv6kv]

And how much/often are you increasing weight?

[@franko7912]

Would this same concept also work for the clean and press?

[@3DHDcat]

No, coordination and technical factors are more at play there.

[@eddiehauser6661]

I keep trying to figure out how to think through a lens?

[@Kswiss1103]

Tunnel vision onto a very specific, important portion of w/e it is you're doing.

[@eddiehauser6661]

@@Kswiss1103 Ya, I was just trying to make a funny, because he uses the phrase all the time, and technically "thinking" through a lens doesn't make sense it should technically be "looking" through the lens, I was just being a smart a$$, lol

[@simonedigiampaolo3810]

You keep this for 8 week but how many time for week?

[@jeff-hh9mc]

End of the day this is just linear periodization applied to block training heavily utilizing pause squats.

[@Christopher-l7t1i]

Hi Mr. Miller, can you make a video on building strength for martial artists training in Krav Maga?

[@lukecoomer9349]

Squat, deadlift, bench and overhead press. Get em strong, and you'll see a huge difference.

[@johndhont1]

Is it good far a fast young thrower (girl of 15 1/2) to go deep with squat. Will it not make her slower? Is it not better to go less deep but faster?

[@FIGGY65]

If she gets stronger via squatting then she will be faster and more athletic in whatever endeavor she chooses; let her try descending slower and ascending faster, especially on front squats…paused squats of any type are also beneficial.

[@FIGGY65]

Also, squat depth ( for her build/leg lengths, etc) needs to be conservative: not to deep to hurt her form on back squats, and not too shallow on fronts.

[@youngsuit]

70 x 2

[@boonruengchotchoung6594]

Thank you verymuch. 👍🙏💪🌹♥️♥️♥️🌷🌠💫🌌😘

[@ΘάνατοςΧορτοφάγος]

That is a different type of myo-reps than i got to know it

[@donaldkasper8346]

Most oversquat way too low, below hips being horizontal.

[@boandlkramer8935]

Nice video, bit too fancy and complicated schemes than necessary imo.

[@scott-hr3hd]

This isn’t a critique on you but all your video subjects. They all have knee buckling. This is usually caused by the big toe being obstructed and the lack of control over that big toe. Edit: (narrow toe box shoes are usually the culprit)

[@lw454]

noticed that too. Not arguing with the results. All of his athletes are beasts in their classes. But the knee cave is almost universal.

[@scott-hr3hd]

@ right. Most will use a band over the knees to compensate but it’s more about treating the symptoms rather than the problem.

[@Thee-_-Outlier]

This reminds me of gamblers math, aka the mental gymnastics gamblers go thru to convince themselves they have gained an edge over the house. The things people do in oder to not do reps to failure never ceases to amaze.

[@mikeabel7577]

Training to failure isn't really conducive to gaining strength in highly trained individuals. It's certainly going to build muscle, which can lead to strength gains. However, the research is pretty clear that training to failure, especially on a regular basis, is not the best way to improve strength. There was a 2023 study done at Florida Atlantic University that was published in the journal Sports Medicine that lays out some pretty interesting research on training to failure and the concept of reps in reserve.

[@stevehartwell1861]

@mikeabel7577 "training to failure....it's certainly going to build muscle, which can lead to strength gains." This is exactly what most people want. More muscle and more strength.

[@Thee-_-Outlier]

@stevehartwell1861 I don't want it unless the rabbit ears are included

[@EricTMillerFL]

@@Thee-_-Outlierdo you hear the way he says “BOOM”? Did you notice he is a “Miller”? What would give you any notion to question a man with such credentials?

[@lukecoomer9349]

That's cause reps to failure aren't really effective for the general population.

[@nuzzy7214]

Y'all think this works for bench too

[@hadavisjr]

Tucking the knees on the concentric movement will, over time, result in injury. Bad coaching on someone's part.

[@ProTroll69]

Bruh this is entirely too complicated… I’m sure it works but I’ll just pick a weight that is hard to squat five times and stick to it until I can rep it ten times easily. Once I can do an easy ten, I’ll add weight and start over at five 😂

[@Coover90210]

This!

[@jonahlems4192]

First

[@GarageStrength]

🥇🥇

[@Al.2]

A mess of a video.

[@ThePadi94]

Collapsing knees as in most clips is horrible technique!

[@Kswiss1103]

Wrong. Midfoot pressure w/ collapsing knees has been shown to cause no harm. When midfoot pressure is dispersed to incorrect areas is when detriment begins.