How to squat 4 plates May 15, 2024 · Week 4 – 4 sets of 4 with 88% RM; Week 5 – 3 sets of 3 with 90% RM; For assistance, you should look to apply the same sets x reps on a second day to incline bench press or shoulder press also with the addition of three to four back exercises following a hypertrophy protocol (3x15, for example). I have barely done any OHP work since 2013 though. My 1 rep max is a little over 102kg (2 plates). A more quad dominant squat is better achieved by bar position, how upright ones torso is, depth of squat, and how far back the hips go. Place plates under your heels for support, but also work on increasing flexibility and stretching your calves more. I’m going to get a belt when I get to 3 plate squat and 4 plate deadlift, and I’ll use them for sets above 80% of my TMs. Most guys will max out around 250- 275. Oct 17, 2011 · Watch our personal trainer show you how to perfect your deep squats on a vibration plate. 5 weight plates. Jan 10, 2018 · /fitness/how-to-do-a-sumo-squat Nov 29, 2022 · Just hit 355 lb 1rm squat recently. Its amazing what fat can do to your press. A 315 squat is not that difficult to get too. Reply reply poopquiche • I've seen the videos. Shrugs with 500+ pounds on the bar. Jan 16, 2023 · Why do people squat on top of a plate? The idea behind elevating the heels when squatting (by either placing a plate under the heels or wearing specifically designed weightlifting shoes such as Nike Romaleo’s) is to place the ankle into plantar flexion whilst in a stable position; allowing the knees to travel further forward when squatting down. So that is waaaay off. But I know fat guys who are at 3 plate dl's that do reps of 10+ on 225 ohp. I’ll attempt 170 in Yeah he is. Almost everybody there can bench over 225 but only a handful can hit 300. If you hit 4 plates, how long did it take you to get from 3. Hopefully someone more knowledgeable can tell you if my observations are correct and, more importantly, if these things need to be fixed. I just bought my first pair like 15 minutes ago because I have the same problem as you. use of the plate squat will teach proper positions for the overhead, front, and back squats. What are the best science-based strategies for increasing your strength on the squat fast? Get my 10 week Powerbuilding System here: https://shop. The raised heel helps with limited ankle dorsiflexion (forward bend), keeps the trunk and torso upright, and increases knee flexion, which is helpful for deeper squats. Get Weight Plate Holders. Do you want some understanding of how much harder the lifts get the more plates you add to your squat?Noah's video: https://www. Nobody squats very deep and as the plates go on the depth gets higher. I can squat 3 plates. this video is for the natties and the dudes that are really eager t TL;DR: High volume squatting 3x/week + a little more food for 8 weeks = +22. Planks: Place your forearms on the plate and hold your body in a straight line from head to toe. Squatting 315 is rare. When I started lifting the 1/2/3/4 plate press, bench, squat and deadlift was my long term goal and it was pretty surreal to hit it. This is by far the easiest and most effective way to anchor down a squat rack. When you say that you squat 135lbs, this means that you are holding 135 pounds on your back while you squat. Currently I'm at 4 plates deadlift. Box squats have been used for years, and were heavilyy popularized by Louie Simmons at Westside Barbell. 5lb/week, you add 130lb or ~60kg/year. Place the plates in the spot where you will be squatting. The volume wound up being the really hard part. 5 plates to 4? 3. There are lots of things people do in the gym in an effort to look cool. Hit almost 4 plate squat (going deep but not ass to grass), 3 plate deadlift and 2 plate bench. May 1, 2002 · I have owned a gym for about 4 years. My suggestion for the interested is to post their starting max and their PR's regularly. So what does the 4 plates deadlift means? As a whole, 4 plates deadlift is described as a free weight exercise in which a barbell with eight 45-pound plates (4 on each side) is lifted from the floor in a continuous motion by extending the knees and hips. Ive been lifting for a long time and more towards aesthetics and health, but still. Is a 405-Pound Squat Impressive? Is 405 Pounds If you are new to the gym or lifting, you may have realized that lifting is not as easy as it looks. Wearing a belt hinders neither strength nor technique development and may, in fact, be beneficial in some cases as a belt can help you learn how to brace properly, and, by allowing you to perform a greater volume of training under a greater load, increase Hell yeah finally got here. When it comes to regular squats, some people like a heel and others like to squat in flat shoes. Lower your body until your chest nearly touches the plate, and then straighten your arms. But realistically We would like to show you a description here but the site won’t allow us. I'm about 70 pounds away from a 6 plate deadlift. plates plus 2 x 35 lb. Calculate the plates you need to load on your barbell Enter the lift you want to perform: Total Lift . 70% on the volume/speed day and 90% of tested max on the singles day. Finally hit more than 2 on a 140 squat. The terminology of plates has become so commonplace that it can also be thought of as a unit of weight. e. Train WITH me on my Training App! ⇩https://www. 1. We have brought to you these power-packed Beginners workout series for you to wo Safety Page 1-4 Cybex Plate Loaded Owner’s Manual WARNING SERIOUS INJURY COULD OCCUR IF THESE PRECAUTIONS ARE NOT OBSERVED 2. Calculate Plates. May 5, 2024 · While squatting with your heels on a weight plate can be helpful for the average person, serious squatters and powerlifters in need of a lift will want to use heel-elevated shoes (aka squat shoes Aug 24, 2022 · LEGION code "Jess20" Sep 11, 2015 · Hi Mike. I have a hand injury right now so I Training well and consistently now. I do have long arms, but I've always struggled with Bench compared to Squat and Dead lift. Bar Weight . Train the Opposing Deadlift. I am very short so I am currently cutting weight. Demo Here. Mar 7, 2023 · Depending on your equipment and desired outcomes, there are a few different ways to elevate your heels during squats. It’s not exactly a rocket science answer for working Oct 11, 2023 · It would be much easier to use 4 x 45 lb. Compound exercises like the squat require time to master the technique and acquire the required mobility. Push-ups: Set up in a plank position, with your hands on the plate and your feet on the floor. Idk about the upper body gains, but I can confirm from personal experiance its great for squats. May 16, 2020 · To get from 4 plates to 5 plates, I would say it is the equivalent of going from a 2-plate bench to a 3-plate bench. Knee sleeves are great for warmth. Oct 29, 2020 · Typically if you get a 4 plate deadlift (405 pounds+) or a 3 plate squat (315 pounds) your upper body will also naturally become very strong and buff (you must shoulder that weight, or lift it). To be "gym strong", a lot of people say you should be able to: Overhead press 1 plate Bench press 2 plates Squat 3 plates Deadlift 4 plates You have to admit, it's pretty elegant. Sissy squats . plates plus 2 x 2. No gear of any sort. The world records in the junior "normal sized human" weight classes is around 200kg/4. 8 Stars with 10,000+ Ratings Jan 27, 2015 · That will put a little more stress on the quads. Therefore, The weight plate posts that I specifically chose because they only occupy a single hole are the Rogue Monster Plate Storage Pins. I weighed around 155lbs and wanted to squat 225lbs or 2 plates. Nov 16, 2020 · What's the best way to improve your squat? Well that depends, but for a lot of people it's going with some kind of heel elevation. Ive had good results from it in the past and I'm not seeing any progress on PHAT. Jul 18, 2007 · Yesterday I did 635# for my 4th and last set of 10 on the hack squat machine (facing in), and all sets were full ass-to-ground squats. I've still not made it to 6. Aug 9, 2024 · Therefore, we’ll break down how much you should squat in comparison to the general population of men by looking at squat strength benchmarks. Is it even doing anything for you, or are they impressed with themselves and showing off to each other? Mind you, I often see these same people struggling to squat 2 plates. Jan 11, 2025 · Add these exercises to your workout library, especially if you find yourself without weight plates or squat wedges on which to rest your heels. Tbh unless your form really starts to break down around your top sets, a belt isn’t necessary Jul 26, 2023 · 4. No idea when I hit 1 plate in OHP but I hit 2 plates in 2011. the primary exercise in this progression is the plate squat, which encourages proper technique, improves flexibility and strengthens the stabilizing musculature. Weight Plate Holders are essentially pegs that attach to your rack and allow for the storage of weight plates. I reached that “milestone” relatively quickly but realized that I was still the furthest thing from strong. By elevating your heels, lots of the traditional pitfalls of a barbell squat are addressed. ★★★★★ 4. We surveyed 580 readers. This means that you will most likely want to add a number of extra 45 lb. Read our essential vibration plate buyers guide, independent custome Jan 21, 2025 · For a beginner, that might mean using a 20kg bar, plus two 5kg weight plates on either end. I was thinking of running Beyond 5/3/1 + hypertrophy assistance work. We’ll also cover how much someone should squat by their skill level, what average people can squat, and how long it’ll take to reach a 4 plate squat. Didnt feel good at the time. I read a while back about some good strength goals being 1 plate OHP (60kg), 2 plate bench (100kg), 3 plate squat (140kg) and a 4 plate deadlift (180kg). Thanks man! That's way too low. With the bar positioned on #Squats #Bodybuilding #Shorts. This style squat requires an athlete to control the lowering phase of their Genuinely curious why people "leg press" 6+ plates and don't even let their legs bend. Calf Raises: Stand on the plate with your toes facing forward Jul 25, 2024 · The 3:4:5 Bench, Squat, & Deadlift Ratio Chart. Aug 4, 2024 · Experiment with different squat variations to challenge your muscles from different angles. Those tips really helped in your article. Box Squats. Customize the plates you have Mar 21, 2025 · Plate squats are a great way to prepare your body for a more advanced squat or an Olympic lift since the resistance requires less load than other compound lower-body movements like barbell squats. I was benching 2 plates when I was 16, I hit 4 plates in 2013 and 5 plates in a bench shirt last year. jeffnippar Strength Standards. Most people in this sub would consider him skinny fat. Like heel-elevated squats, your weight is on the balls of your feet. The total weight is equal to 405 lbs (180 kg), which is considered as hard for most people. Feb 15, 2019 · Learn how to do the Weighted Overhead Squat With Power Plates from Cult Fit. I recently finished taking accutane for 5 months so I only hit 2 plates maybe once every couple weeks. Some of the most common are weight plates, wedge boards, and squat shoes. myliftfitness. You just plug in your numbers and do exactly what it says. It took me 3 years of consistent lifting and eating to reach where I am today. Dec 29, 2011 · 4 – It Looks Friggin’ Cool. However, many people aren't sure how to do squats properly. This includes the bar (45) and the weights on both sides (45x2 in this case), because that is the amount of weight you are holding. Asian M bw 155lbs. Box squats and long pause squats could benefit that pause you had. I had some 'easy' gains on the singles just from getting used to being under a heavier load. I am a powerlifter so I do use a belt. deep high bar squats), this is using higher heels to enable a different technique, not because of the heels themselves. My best is 120kg with a log. 5 plates = 3 x 45lbs + 25lbs plate each side. Completely natural and 162 pounds. Squat technique: ‘A barbell back squat is a very technical exercise. I'm sure if I weight 300, I bench 3 plates like a piece of cake. My best is 230kg I How to perform a deep squat hold with a plate. Probably something on the lines of the weight not being heavy enough to have to use a belt over say, improving your form and strength. Is there a rough estimate or some formula to estimate what that would be on the back squat? I am estimating the weight at 635# with 12x45# plates, 2x25# plates, and am just guessing the weight of the empty device to be 45#. Feb 19, 2020 · Front Foot Elevated Split Squat. Plenty of skinny guys bangin out 5 plate dl's and 4 plate squats, but very few can do a 2 plate strict overhead. 5kg on my high bar squat, +30kg on my low-bar squat, all while losing about 5lbs of body fat. The bench is probably closer to being accurate but it still is a bit low. On the other end, the most aesthetic dude I know rarely squats more than the mid 200s. It's like when something 140kg squat 4 reps PR! - Road to a 4 plate squat - YouTube. I honestly don't think 3/4/5 is realistic in 2-3 years. Now, 2 years in, made only small progress since. Oct 27, 2013 · 2 plate ohp will be the hardest for most to achieve. Abs. Jan 31, 2024 · Squatting with plates under the heels: general characteristics, biomechanics of the movement. Also I know plenty of people who can naturally squat FAR above a 5 plate squat. And still progressing relatively quickly. Such a shame. Mar 4, 2024 · Squat 4×8: Squat 6×8: Squat 9×8: CIVE: Squat 2×8 Leg Press 2×8: Squat 3×8 If you get small plates and go up by 2. Not so much with the front variation more the back squat. Actually it's at the very top of the hip flexor, in the right side. This can include: Front Squats: Emphasize quadriceps strength and core stability. If you have tight calves, do not ignore it. Quarter squats on the Smith machine. When it comes to the fitness industry, a lot of gyms just treat y We would like to show you a description here but the site won’t allow us. I've been training for over 3 years in a commercial gym in southern California in Los Angeles, and no one's ever squat 4 plates or deadlifted 4 plates. If you go to a commercial gym and have to use the bar and plates that are available right now, and that bar and plates are not the same bar and plates you used last time, you are not in precise control of the load on the bar. 2. Who would Jul 14, 2010 · He could get in a car accident and be paralyzed from the waist down and never reach it. To prevent your lower back from rounding, engage your core. The standard lifetime goal for a natural lifter is to squat 4 plates (405 pounds). Note, each number has been rounded + or – to the nearest interval of 5 because most gyms only have 2. I squat with my toes slightly pointed outward and slight wider than shoulder width apart. Feb 15, 2022 · The problem is controlling that increase, because the fractional plates are not the only weights you're lifting. Nov 2, 2023 · Tip: Make sure the two plates you choose are identical as some brands of plates may vary slightly in thickness even if the weight is the same. Most people I see using the plates are doing front squats. We've got at least a couple guys that can hit 5 plate squats, one reps them for sets, several in the 4 plate range, and several in the 3 plate range. Eh, I’ve seen a dude with DYEL legs squat 4 plates cause he’s got a 6’4 torso on a 6’ body. Anyways, here are some of my thoughts on squatting: 1. This exercise warms up your core and lower body muscles and gives you the correct posture for different exercises, improving your exercise performance. Box Squats: Focus on controlled descent and explosive power. If you are squatting in a squat rack place the plates where your feet would land after your squat walkout. I also lifted in the 123 lbs class once with a 485 lb squat and a 300 bench just missed the 320 in the bench that day. Also benched 2 plates after like 3 months of training. I hit 5 plates on squats in 2011. I've seen 3 plates being benched a number of times, but it's usually fat old men that never deadlift or squat. at the Worlds in Calcutta india, 300 lb bench at 114 at the Provincial championships in London Ontario. 4 pl8+ squat 6 pl8 deadlift is possible for most with good dedication after years Don't fall into the bw ratio horseshit or falling prey to genetic freaks or juicers and thinking you can always look good and be as shredded as you can be However, my other lifts, especially squat and dead lift, were increasing like CRAZY. For example, many people say that a 2-plate bench, 3-plate squat, and 4-plate deadlift are signs of an established lifter. Bench Squat Deadlift Ratio Strength Standards We would like to show you a description here but the site won’t allow us. As you were coming up you paused with the weight. Enjoy the vlog!Make sure to subscribe if you're new, let's hit 500 subs! NEW VIDEO EVERY S Oct 28, 2019 · I am 4-11″ and lifted in the 114 lbs class. weight. Wdym you deadlift 4 plates, squat 3, but can't bench a plate. Dec 6, 2015 · For everybody whose goal is to squat four plates until the end of 2015, here is the place to show your progress and look how other fare on their way. In a split squat position with front foot supported on an elevated surface (aim for 2-6″) and with weight loaded (barbell on back, goblet position in front, or one dumbbell in each hand), sink into lunge position on front leg and press into the foot to stand back up. That's a top junior powerlifting bench press. They're a highly functional exercise, as they mimic the movements required to sit and stand. 5 plates a side is a different beast. The downside to the plates is that they could slip, and that could get ugly. Read and understand warning I go beltless but my numbers aren’t really high so I can depend on my core for now. Squats are a basic human movement pattern. As far as squats not many do them and most prefer to leg press. We took the liberty to take the %s above and place them into an easy to read chart. I benched 2 plates after I went to gym for about half a year. In fact, I’ve worked in many college weight rooms where this is essentially we always anchored down our squat racks. So happy I’m doing 3 leg days a week feels so good. plates to your set over and above what it takes to get to your max lift amount. 1 month ago I was doing 160 and with the work of 3 leg days a week and a lot of bulking I’ve added 20kg on to my squat. lol Also it's also a body weight thing, if you are big, you'll bench big. Using weight plates to elevate your heels during squats is a practical starting point because you don’t need any special Jul 20, 2023 · 4. Its free on his website. Heavy barbell back squats are one of my favorite exercises due to the heavy demand on the body. I should probably again gone a little bit lower. Simply put, it's a method to manipulate technique similar to a weightlifting shoe (though not as stabl 4 years ago my bench max was 80kg, squat was 125kg and deadlift 150kg all raw, very similar to where you are now. Ass-to-grass squats We would like to show you a description here but the site won’t allow us. Using plates under your heels let's you squat more upright without needing as much ankle mobility. Gripping the floor with my feet definitely helped today though. While raising ones heals may make it easier to to keep an upright torso (i. For most people using a ba Jan 29, 2019 · I was able to do a 315lbs squat for one set of 5 reps, 2 sets of 4 reps. For band attachment I use either the Rogue Monster Attachment Post with carabiner (you can see in the photo that was attached to my previous post) or Sorinex Jammer band pegs with carabiner (a few different lengths). To "rep" 3 plates (lets say around 5-8 reps) you have to be able to bench around 4 plates which is a very good bench press. 5 lb plates to get to the same 300 lb. YOO FAM! Here's how I smash a 4 plate squat sitting at only 165lb. Sep 15, 2024 · Squatting With Plates Under Heels – Those who prefer elevated squats can squat standing on plate pairs in place of lifting shoes. My best is 195kg. So in that context it is not that weird that you haven't seen 3 plates reped alot. A calculator for the full program: What is the average Hack Squat? The average Hack Squat weight for a male lifter is 347 lb (1RM). Your Jun 30, 2014 · When I started out lifting my goal was to do “2, 3, and 4” – 2 plates on the bench press, 3 plates on squat, and 4 plates on deadlift – or 225, 315, and 405 pounds respectively. I have just reached my personal goal of achieving a 4 plate (180 kg) deadlift, 3 plate (140 kg) squat, 2 plate (100 kg) bench press and 1 plate (60 kg) strict shoulder press, all in all this has taken me eight years (two years of messing around + six years of more dedicated lifting), hence why the title of this post is ‘the scenic route Feb 16, 2022 · Learn why people squat on plates today with @C3Muscle. For this reason, it is important that you know how much weight each plate count is. *****The Gym For People Who Aren't Gym People. 5 plates. Leg press converts quite okay. Dec 5, 2022 · If your heels lift when you squat, this may be due to incorrect squat stance or restricted mobility caused by tight calves. Weight Plate Heel Elevation. I pulled a PB on my deadlift today of 130kg. Very few can do over 400. Anything can happenbut assuming he works hard and nothing bad happens to him and he eats correctly, he could totally do this in 2 months. You will encounter a lot of plateauing, form fixes, stalling, and you will find the need to consistently switch up your routine incorporating different accessory lifts in order to keep making progress. 7. a teaching progression for squatting exercise is presented. Starting Stats 150kg/330lb low-bar back squat Hitting a quality four plate squat. 4 years into lifting, 2 years seriously lifting and at 21 my best lifts are: Squat-275 Bench-225 Deadlift-315 Reply reply I know very little about correct squat form, but your grip is very wide and your elbows are very far back, which seems to make your upper back bent and basically not tight. We would like to show you a description here but the site won’t allow us. And I think I skipped squats the first two years and started at 2 plates. Invisible 3-board bench presses with 315 on the bar. Goblet Squats: A great way to improve squat form and develop core strength. I've just changed to 5/3/1 and I'm on my second cycle. Still haven't joined the 3 plates club. Having a heeled shoe is nice for doing that lift. candito 6 week. I lifted 451 lbs in the squat, at 114 lbs. Edit: To clarify, I would hardly call what they're doing a leg press. 3 plates squat, 2 1/2 plates for bench, and 1 and 1/4 (lol) plates for Overhead press. Squats are a foundational exercise that can improve full body strength and joint health. Does anyone have an idea of how long it would take get to reach that goal? If you can squat 3 plates and dead 4 for a single, you'll likely have enough lower body mass to look athletic IMO. I got it this morning when I It's probably going to vary heavily from gym to gym when talking about commercial gyms. com/training-appAccess to my own actual workout schedule 👀 compl Aug 20, 2021 · 2. But I'd buy a pair of weightlifting shoes because it can get difficult to set up on the plates with heavy weight on your back. When we’re talking about squats with plates under heels we’re usually referring to one of two needs or purposes, addressing limited ankle mobility or facilitating having a more upright torso when squatting. So at the end of the day, I kind of chalked it up to the fact that Bench Press is simply a more difficult lift for me. Box squats with heavier weight and long pause squats(10 seconds at the bottom) with controllable weight should help with the explosiveness you need for more weight. It feels like it pinches in the squat. For me it was reverse if I remember correctly. I hope you enjoy me getting actual good depth lol. Our strength standards are based on over 134,541,000 lifts entered by Strength Level users. Because the 1/2/3/4 plate standard is pretty popular for measuring gym strength. Another useful strategy for giving yourself a break from a stalled deadlift is to train the opposing deadlift. I'm at what is likely an oddball LA Fitness gym. Either way, congrats on your 225lb As far as I know, the only way you give a number is by giving the number that you lift. video on how to get a 405 squat naturally in about 1 year from 315 or 1. com/watch?v=r_n847OVH Jul 24, 2024 · To strengthen the quads and break through the plateau we can include squat accessory movements that emphasize the quads, such as: Front Squats; Goblet Squats; Quad-Focused Lunge Variations; Step Ups; To learn more accessories that will improve the squat, check out these 9 Accessories To Improve Squat Strength & Technique. 5 years from 225. I weight 156 ATM. How long should it take you to squat three plates?Well, if you have pencil legs and dodgy knees like me, it may take you one thousand years. We have male and female standards for these gym exercises and more: bench press, squat, deadlift, shoulder press, pull ups, dumbbell bench press, dumbbell curl, push ups, barbell curl, dumbbell shoulder press. . I'll update the numbers here on the first posts A free calculator that helps you add up the weight on your barbell I finally hit my goals of a 2 plate bench, 3 plate squat, and 4 plate deadlift. I started my fitness journey at 115lbs at 5'6". My lower body is just naturally stronger and seems to retain strength and size when I go long periods of not weight lifting. youtube. Hey guys! So I've made it my goal to front squat 3 plates by the end of the year. Sissy squats are an old-school bodybuilding exercise designed to hit your quads hard. rnpgl qmadw mlto mbxbukd eopoz qplc hrqprqek qccpnxk nygq nowkxm ufj phhqenc ttkbzn rgod adba