How I Squatted 315 Pounds In One Year

Squat 315 Pounds
Maverick Ryder

Maverick Ryder

Professional Powerlifter, Practicing Bodybuilder, CEO.

Contact at MaverickRyder@prolifesaver.com

Table of Contents

In my first year of training, I squatted 315 pounds.

In this article, I’ll show you this very easy, six step process that you can easily implement for 5 – 10 minutes a day of practice to massively improve your leg strength. I’ll also go through secret strategies, and tips that helped propel me to insane strength.

Let’s do this.

Squat Proper Form

Squatting With Perfect Form (2-3 Minutes)

Many people usually asked me how to do a squat. Well, you need to master the form. Using proper squat form is ESSENTIAL for perfecting a good squat. So, here’s a quick overview about how to properly squat before we get into the real tips and tricks that made me squat over 300 pounds in less than a year. 

How to Do A Squat

1. Stand with your feet slightly wider than hip-width apart. 

2. Focus on pushing your hips back and downward rather than just bending your knees.

3. Ensure that your knees align with your toes – don’t let them drift inward or outward.

4. Breathe in; tuck your chin, and brace your core.

5. Hold your arms in front of your body, with your elbows bent and palms facing each other.

6. With a controlled movement, lower your hips towards the ground by pushing your hips behind you.

7. Stop when your thighs are parallel to the ground (or slightly lower if your mobility allows).

8. Push through the heels of your feet to stand back up and return to your starting position.

Now, that’s an easy way to squat whenever we already have the bar on our back, but how do we get READY to squat? I found that, after properly readying myself, I performed significantly better on the squat. In fact, I immediately boosted up 15 pounds, readying myself exactly like this…

Preparing to Squat Some Heavy Weight (1 - 2 minutes)

1. First, close your eyes and imagine a fire spreading through your weaker leg or both for 30 seconds. 

2. Contract your legs by flexing them on and off for about ten seconds. 

3. Make sure the bar is about 70 – 80% of your total height where it sits. 

4. Get under the bar, and pull your shoulders back while feeling the barbell almost sit on the edge of your back. 

5. Follow previous steps

Squat Tip 1

Using 1 - 3 Heavy Set(s) to Massively Increase Squat Strength. (5 - 7 minutes).

Short Summary

Use heavy weights up to 80 – 90% of your 1RPM, 1 – 3 sets twice a week. This shouldn’t take more than 5 – 10 minutes a day, and can massively improve your leg strength. Keep reading to find out how!

The Real Info

I increased my squat strength by almost 100 pounds using this technique,

LOTS OF WEIGHT ON THE BAR

Most people get uncomfortable with large loads of weight on the bar.

After all, we’re all afraid that when we squat we’re going to end up looking like this guy:

However, science shows us the insane benefits of conquering these fears. We often fail exercises not because we can’t but because we DON’T WANT TO. A recent study found that many people stop at an RPE of 7 – 8 instead of thoroughly grinding out each rep. What was intriguing though, was they genuinely thought they had trained to complete failure. 

Our mind messes with us before a workout, and we need to learn how to control it. What I did to get around this was I got very comfortable with heavy weight and training close to failure. Repeatedly training with insanely heavy weights helps soothe our nerves before a heavy lift and fully focuses us on the squat. However, there’s another reason you should be training heavily. 

Use Muscle Memory to Perfectly Time Your Squats

Take a look at these two clips and tell me what’s the difference between them. 

You probably saw that the second clip was way more confident. He wasn’t just trying to get the weight up, he had a specific technique that i’ll teach you a variation of later on. However, heavy squatting can help move you from the first guy to the second. 

Heavy squatting makes our muscles kick in at just the right moment. If our muscles don’t know what to do, they’ll do anything they can to push the weight up which is cause for injury and tons of other implication. However, every day you train legs, we’ll use this muscle memory to build our strength even faster. Here’s a quick checklist on how to train your muscles for repeat action. 

Record Yourself (1-2 Minutes)
Mastering Form Through Recording

Record your form whenever you train those sets of really heavy reps. Therefore, you can see the areas you're lacking in, and fix them, which we'll teach you how to do. 

Do the Same Steps Each Time (Takes No Time)
Repeat The Same Steps, Always

You should never try different steps once you find your method. You're more than free to experiment. Though, once you find a way that works for you, make only small and minor adjustments after that to make sure your body and muscles are fully aware that you're going to squat. 

Eat a Refreshing Meal Beforehand (15-20 Minutes)
Eat a Good Meal Beforehand

This seems obvious, but it's especially important when you're training in the 80 - 90% of 1RPM zone. Otherwise, you'll be breaking down your muscles too much and might fail, which we want to avoid. 

Train Hard, but Don't Go to Failure (No Time)
Failure's Great, but Not Always

Training to COMPLETE failure with squats is not beneficial for you, your legs, or your back. You should never go above an 8.5 RPE when training squats, deadlifts, and sometimes bench. 

Recording Our Squats for An Easy Post-Workout (1 Minute)

Recording your squats can help you track your progress as you work to improve your strength and range of motion. Here are a few tips to help you record your squats:

1. Track your sets and reps. Before you start your squat workout, decide how many sets and reps you will do. As you do each rep, keep track of your number of reps and sets.

2. Take note of your rest periods. In between sets, rest and record the amount of time you are taking to rest.

3. Make note of your weight. If you are using weights, take note of the weight you are lifting for each set.

4. Record your form. Before and after each set, look in the mirror or have a partner watch to help you check your form. Make notes about what could be improved or what you are doing well.

5. Record your time. Keep track of the time it takes you to complete your workout, including warm-up and cool-down.

6. Record your progress. Every two weeks or so, look back and compare your numbers from your previous workout.

This can help you see how far you’ve come and motivate you to keep working hard. By tracking your sets, reps, weight, form, and progress, you can keep up with your squats and set yourself up for success. These are some of the many steps I took to propel my squat from this… 

Bad Squat

to this…

Keep reading to find out…

Squatting Every Single Day for Maximum Results
(5 - 10 Minutes Out of your Day)

Squatting at least once or twice every single day can show significant muscle improvement in intermediate to advanced lifters. While this post is mainly for beginners, this strategy can work with tons of safety precautions and frequent form checking. 

Utilizing this plan is an effective way to really challenge yourself and push your strength to the maximum. To ensure the best results, it is recommended to keep a training log so that you can track your progress and adjust your technique as needed. Additionally, make sure to have a spotter to help you with any difficult lifts and to provide feedback. Finally, listen to your body and take breaks if needed, as long as you stay consistent and keep pushing to reach your goals you’ll achieve great results.

Ideally, your setup before you start squatting everyday should look like this: 

Once you can consistently get you form to look perfect, you can start squatting everyday. ideally, each day you should be building up to a 1 – 2 rep squat with about an RPE of 8 – 9. In simpler terms, you should aim for one really hard squat that’s almost completely to failure, but not entirely.

Ideally, here’s how it should be setup:

First, warmup with a bodyweight squat

Next, warmup in the following steps,

First, put 20% of the load for ten reps, then 40% for 6 reps, then 60% for 4 reps, and finally 75% for 2. Then, you can try your true squat.

After this, you’ll be ready to squat everyday. This can massively boost your squat as long as you’re getting decent recovery. However, variety is needed if you want to build overall leg strength alongside your squats, and focus on your weakpoints. Here’s a couple of variations that’ll help with that. 

Variations of Squats That'll Boost All of Your Leg Strength

While doing normal squats can certainly help with pure leg strength on the squats alone, it’s essential to add variation for different sticking points, joint issues, and other problems that could arise during a squat. Here are a couple of variations I would personally recommend, all of which I used to increase my squat tremendously. These will increase your depth, awareness, joint strength, and explosivty.

Box Squat (1 - 2 Minutes)

The box squat is the most important variation to truly master depth. Depth is the biggest problem I had when I first started squatting, and I’m sure if you’re a beginner you’ve had problems with it too. Our brain doesn’t instinctively know when to ascend back up to the starting position. That’s where the box squat comes in. 

Here’s how you do the box squat. 

First setup a box that’s equal to appropriate depth for you to squat.

Second, squat as you normally would and wait until you are pretty much sitting on the box. Rest for a second, then do this again.

Third, once you’ve got the motion down, start doing the box squat again but this time, explode up the second your bottom hits the box.

Here’s a video of how it should realistically look like. 

Jump Squat (1 - 2 Minutes)

Jump squats are incredibly useful for building explosivity and power at the lower parts of the squat. However, this exercise should NEVER, for safety reasons, be loaded heavily. This will put far too much stress on your knees. Aim for body weight to 30 pounds extra max. 

Here’s how to do a jump squat. 

Squat as you normally would, until you reach around parallel to your knees.

Jump as you ascend, and prepare your feet to land in the squat position.

Land carefully, avoiding tension in knee caps and practicing form over and over until you can reasonably perfect the form

Weighted Cable Jump Squat

If you ever choose to load the jump squat, you should only do it with cables. Here’s how:

1. Adjust the cable machine to shoulder height.

2. Stand upright and hold the cable handle in both hands.

3. Keeping your arms extended, bend your knees and lower yourself into a squat position until your thighs are parallel to the floor.

4. Push through your heels, engage your core and jump up with as much force as possible.

5. Land back into a squat position, absorbing the impact with your legs.

6. Repeat for desired number of reps.

Machine Hack Squat (2 - 3 Minutes)

The Machine Hack Squat is an excellent variation if you’ve got weak knees or joint issues. The hack squat is also excellent because it focuses purely on leg strength instead of your stabilizers. However, it will not increase your squat strength substantially as you’ll need to workout the stabilizers too. The next exercise will cover that, but here’s how to do a hack squat.

To do a machine hack squat, stand with your feet slightly wider than hip-width apart with toes pointed slightly out. 

Place your shoulders under the padded bar and take the bar on your back with an overhand grip. 

Take a deep breath; while keeping your core engaged, lower your hips to the floor by pushing your knees out while bending your hips. 

Pause in the full squat position, parallel to your knees, and then extend your hips and knees to return to the starting position.

Machine Hack Squat

Why are Hack Squats Important?

Hack squats are essential if you struggle with tender joints or over fatigue. Squatting so frequently, especially if you do it daily, can cause our joints to collapse.

Doing machine hack squats guarantees we can still work out while having our knees a bit behind. However, how do we effectively work our stabilizers, due to their nearly 0% work done during hack squats? 

Pistol Squats (1 - 3 Minutes)

Pistol squats are the best squat exercise for developing our stabilizers. In addition, they’re incredible at developing incredibly strong legs and catching up your weak points. Here’s how to do them.

– Stand with your feet slightly wider than hip width and toes slightly turned outward.

– Push your butt out and keep a neutral spine.

– Raise one leg in front of you, allowing your arms to go back for balance.

– Breathe in, and engage your core by slightly flexing your abs.

– Squat by sitting down into a deep lunge with your back leg, keeping your bodyweight in your heel and driving your knee out.

– Drive up through your front heel while breathing in and engaging your core

– Stand back up, returning to the starting position, switch legs and repeat.

Really Good Recovery Causes Really Good Strength

Recovery is the most important part of building strength, and yet it’s never talked about. You need rest to actually build your muscles. However, resting in bed isn’t going to cut it. Here’s a guideline to getting excellent recovery and rest. In addition, we’ll be adding some extra tools and accessories you can use for maximum recovery.

More Sleep, More Gains

You’ve probably heard this advice over and over again, but that’s mainly because of how useful it is. However, instead of just telling you how sleep helps you recover, I’m going to explain what you can do to get some extra sleep in.

Take Good 90 Minute Long Power Naps

Science shows that 90 minutes is the full rest cycle our brain needs for us to feel fully nourished. This is why, usually, doctors advise a minimum sleeping duration of 6 hours. Your body can go through 4 whole cycles during that rest. However, just 1 cycle is enough for a nap to rest our mind for and body and significantly improve our muscle gain.

You can take power naps right after you get done with work, or after you workout. These are usually the best times, but anywhere you can fit in a possible 90 minutes of your time will be crucial for recovery. 

When You Sleep, Deeply Rest for 2x as Much Quality

Sleep isn’t only about how long you sleep. Instead, it’s the quality of your sleep. Here’s how to massively improve your sleep quality using this 5 step method.

  • Eat good foods before you sleep, from fruits and vegetables to high protein snacks. Having an upset stomach can disrupt your sleep quality
  • Don’t be overly exposed to blue light before you sleep. If you need to be on your phone or laptop at night, use the night mode features to keep the exposure at a minimum.
  • Sleep at a regulated temperature. Since most of us don’t have a completely controllable bed that can switch temperatures exactly, it’s better to adjust your thermostat and maybe buy a fan. 
  • Wind down before you sleep. Going to sleep while too energetic isn’t as replacing or calming on the mind as preparing for a long night of rest. Plan to be in your bed 30 minutes before you fall asleep.
  • Don’t exercise right before you to bed. Science shows that exercising around one hour before bed can actually affect the quality of your sleep. It’s recommended to workout at a max of 3 hours before bed. 

Conclusion

Today, you all learned how to:

Record your squats, and use perfect form,

Use muscle memory for your future squats,

Squat everyday with safety,

Use squat variations,

Recover from your squats,

and more!

Comment below if this helped you out. If nothing was new, comment something you would’ve loved to see on the post, and we’ll update it right away!

Maverick Ryder

Maverick Ryder

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