can you really expect to squat 1.5x with a beginner program?

[bigwhat62]

When we say 1.5BW do we mean 5x5 or 3x5 or a 1rm?

1.5XBW and 2XBW goals are for 1 RM but if you can hit those goals for 3 or 5 reps your 1 RM is way up there.

[pegleg]

How many people do you see at the gym squatting 1.5x bodyweight? I've seen one, and he didn't come close to breaking parallel. Proper 1.5BW squat with full depth and proper technique/control is quite rare, I think. Sure there's plenty of videos on youtube of people squatting 1.5BW or more (a lot more) but those are exceptional accomplishments. That's why people uploaded them to youtube in the first place! Not to mention the possibility ("possibility") of steroid usage.

Given genetics, diet, rests, nutrition it should be doable but it's clearly very difficult for a lot of people. Especially if you're taller and heavier than average. Factor in age, injuries, mobility problems, etc and it could be quite a challenge.

I was up to 120% bodyweight on my squat but forced myself to deload because I sacrificed a little technique every time I added weight. In the end my squats looked like shit (knees caving inward, goodmornings, etc).

In short: I wouldn't worry about bodyweight %. If you're short and light you'll get there a lot faster than if you're tall and heavy. Only worry about technique and adding weight if you can maintain proper form.

[bigwhat62]

How many people do you see at the gym squatting 1.5x bodyweight? I've seen one, and he didn't come close to breaking parallel. Proper 1.5BW squat with full depth and proper technique/control is quite rare, I think. Sure there's plenty of videos on youtube of people squatting 1.5BW or more (a lot more) but those are exceptional accomplishments. That's why people uploaded them to youtube in the first place! Not to mention the possibility ("possibility") of steroid usage.

Given genetics, diet, rests, nutrition it should be doable but it's clearly very difficult for a lot of people. Especially if you're taller and heavier than average. Factor in age, injuries, mobility problems, etc and it could be quite a challenge.

I was up to 120% bodyweight on my squat but forced myself to deload because I sacrificed a little technique every time I added weight. In the end my squats looked like shit (knees caving inward, goodmornings, etc).

In short: I wouldn't worry about bodyweight %. If you're short and light you'll get there a lot faster than if you're tall and heavy. Only worry about technique and adding weight if you can maintain proper form.

i think you are comparing yourself and looking at the wrong crowd when you say not many people squat 1.5XBW. most people at the gym are not there lifting for strength. so when you compare yourself to strength training people the 1.5-2XBW goals are very much idealistic. i understand some people are very much over weight and reaching those goals are harder but as they train, eat healthy their strength will increase and bodyweight should decrease in body fat loss. there is lots of work to be done to reach 1.5-2XBW and beginner programs like 5X5 will get you there.

[papaganz]

Ben johnson was said to squat 600lbs for reps at 200lbs body-weight. (And taking steroids doesn't take anything away from this performance)

I can only speak for some Belgian top athletes, and all I see them do with heavy weights is quarter squats :p.
There are only a few who do full squats .

[Amiright]

How many people do you see at the gym squatting 1.5x bodyweight? I've seen one, and he didn't come close to breaking parallel. Proper 1.5BW squat with full depth and proper technique/control is quite rare, I think. Sure there's plenty of videos on youtube of people squatting 1.5BW or more (a lot more) but those are exceptional accomplishments. That's why people uploaded them to youtube in the first place! Not to mention the possibility ("possibility") of steroid usage.

Given genetics, diet, rests, nutrition it should be doable but it's clearly very difficult for a lot of people. Especially if you're taller and heavier than average. Factor in age, injuries, mobility problems, etc and it could be quite a challenge.

I was up to 120% bodyweight on my squat but forced myself to deload because I sacrificed a little technique every time I added weight. In the end my squats looked like shit (knees caving inward, goodmornings, etc).

In short: I wouldn't worry about bodyweight %. If you're short and light you'll get there a lot faster than if you're tall and heavy. Only worry about technique and adding weight if you can maintain proper form.

There may only be a handful or people at my gym that can't do 1.5bw, and I was one of them but not anymore.. it just takes time. Genetic potential will take you way past 1.5bw regardless of who you are.. I actually was watching this elitefts video on genetic potential yesterday(but now I can't find it ). It takes a different amounts of time for everyone.. but if they train hard and eat right they'll get there and much more.

[pegleg]

i think you are comparing yourself and looking at the wrong crowd when you say not many people squat 1.5XBW. most people at the gym are not there lifting for strength. so when you compare yourself to strength training people the 1.5-2XBW goals are very much idealistic. i understand some people are very much over weight and reaching those goals are harder but as they train, eat healthy their strength will increase and bodyweight should decrease in body fat loss. there is lots of work to be done to reach 1.5-2XBW and beginner programs like 5X5 will get you there.

I don't disagree with you. The point I was trying to make was that there are a lot of different individuals out there, and depending on various circumstances it'll either be easier or more difficult to reach a 150%BW squat. Given an even playing field (i.e. no "supplements", adequate rest, nutrition, etc) a short-legged person with the correct femur/tibia ratio is simply going to be a better squatter than a long-legged person of awkward proportions. Look at Wade Hooper squatting 352.5 kilograms at a bodyweight of 75 kilograms. That's nearly 4.7 bodyweight! He's BUILT to squat.

Regardless of your condition I still say shoot for the stars and get as strong as your genetics allow you to, but be objective and don't expect to squat the world if you're not built for it. Or maybe you should if that'll help motivate you.

You're right about not comparing people on serious (even though beginner) strength training programs to average gym goers. That was a poor comparison. Still, I'd like to see more respectable "real life" squats.

[wrenchhands]

Brah, I've got some skinny legs, no ass, and I can hit a 195 1rm. This is about 2 months in. I'll hit 240 during the summer.

[Shoke]

I think it's doable. I've been on 5x5 for about 3months now and can almost squat 1.5x body weight (3x5 @ 240 lbs). I started with 135 lbs. Granted, I'm only 5'9", and 160lbs, so I'm guessing it might be easier. But big guys also should (theoretically), have stronger legs (from walking around with their body weight all day).

i think you are comparing yourself and looking at the wrong crowd when you say not many people squat 1.5XBW. most people at the gym are not there lifting for strength. so when you compare yourself to strength training people the 1.5-2XBW goals are very much idealistic. i understand some people are very much over weight and reaching those goals are harder but as they train, eat healthy their strength will increase and bodyweight should decrease in body fat loss. there is lots of work to be done to reach 1.5-2XBW and beginner programs like 5X5 will get you there.

I don't disagree with you. The point I was trying to make was that there are a lot of different individuals out there, and depending on various circumstances it'll either be easier or more difficult to reach a 150%BW squat. Given an even playing field (i.e. no "supplements", adequate rest, nutrition, etc) a short-legged person with the correct femur/tibia ratio is simply going to be a better squatter than a long-legged person of awkward proportions. Look at Wade Hooper squatting 352.5 kilograms at a bodyweight of 75 kilograms. That's nearly 4.7 bodyweight! He's BUILT to squat.

Regardless of your condition I still say shoot for the stars and get as strong as your genetics allow you to, but be objective and don't expect to squat the world if you're not built for it. Or maybe you should if that'll help motivate you.

You're right about not comparing people on serious (even though beginner) strength training programs to average gym goers. That was a poor comparison. Still, I'd like to see more respectable "real life" squats.

[Leot]

Stronglifts states pretty clearly that not everyone is expected to be able to hit 1.5x bodyweight on squats, citing bodyfat, weight, determination diet etc as factors. It does state that everyone, no exceptions, should be able to hit between 1x-1.5x squats before it being more productive switching to an intermediate program.

[matatan809]

Stronglifts states pretty clearly that not everyone is expected to be able to hit 1.5x bodyweight on squats, citing bodyfat, weight, determination diet etc as factors. It does state that everyone, no exceptions, should be able to hit between 1x-1.5x squats before it being more productive switching to an intermediate program.

OMG! feeew, thanks - I missed that, thanks for pointing it out; since I definitly do past 1x, but it seems like, I will never reach 1.5x - losing most of my body fat, would help - but I just do not look good lean.

Ok, I am moving on to the Advanced 5x5 - it has become impossible to increase weight on a daily basis.

[Rocket]

Chris Hoy (British multiple Olympic Gold winning cyclist) squats 230kg for sets. Seeing his legs I can believe it.

I think 1.5BW squat is achieveable for someone on 5x5. However its a lot easier if you are light and even more easy if you are genetically strong. For those who are short and heavy (5 10 and 90kgs) and have not got great genes the 1.5BW is enticing and close but we'll have to see.

Rocket
(36yrs old, training for just under a year, current 1 rep max is 120kgs (which was reasonably straightforward). Guning for the 1.5 by end of August.

[xct84]

I started 5x5 in mid Dec 2008. I went through the first 12 weeks adding the weight based on the excel program with no probs. Started my 2nd 12 weeks on 5x5 after adjusting the excel program to current weights in mid March 2009. When I hit week 5 of the 2nd 12 weeks, I was up to 290 on squats, 170 on bench, stuck at 155 on shoulder press and stuck at 300 on deadlifts, all numbers in lbs. My knees were killin' me, my form on squats sucked. I took a week off. I had been doing 3 days a week since Dec with no breaks. I started the 2nd 12 weeks over again and am progressing normally.

When I started I weighed 235 lbs @ 5'9" with 30% body fat. I am down to 210 with 15% body fat and too be honest, I have been a lot more diligent on the lifting side then the diet side. I'm 47 1/2, what can I say, I like food and beer.

Point of all this background is, the 1.5 BW for 5x5 is completely doable if you are diligent, concentrate on form, deload when needed and listen to your body.

[Mehdi]

I started 5x5 in mid Dec 2008. I went through the first 12 weeks adding the weight based on the excel program with no probs. Started my 2nd 12 weeks on 5x5 after adjusting the excel program to current weights in mid March 2009. When I hit week 5 of the 2nd 12 weeks, I was up to 290 on squats, 170 on bench, stuck at 155 on shoulder press and stuck at 300 on deadlifts, all numbers in lbs. My knees were killin' me, my form on squats sucked. I took a week off. I had been doing 3 days a week since Dec with no breaks. I started the 2nd 12 weeks over again and am progressing normally.

When I started I weighed 235 lbs @ 5'9" with 30% body fat. I am down to 210 with 15% body fat and too be honest, I have been a lot more diligent on the lifting side then the diet side. I'm 47 1/2, what can I say, I like food and beer.

Point of all this background is, the 1.5 BW for 5x5 is completely doable if you are diligent, concentrate on form, deload when needed and listen to your body.

You have to post your story! This is inspiring stuff, really!

[xct84]

In which forum would I post?

[Mehdi]

Here: stronglifts-5x5-f24.html

Tnx!