squats

[builtbig]

well I am haveing a little problem with my legs and there strength! Over the past 2 yrs my legs grow in size but I can't seem to break away from the low weight I am doing? here is my squat routine

2 warm up sets 135 lbs 10 reps
225 for 1 set 10 reps
275 10 reps
315 10 reps
some times 364 for 8 reps

I squat to the floor and my leg work out is very intense w/ leg press, extention,curls,goodmornings, calf standing and sitting

I just can't seem to add weight in my work out I mean shit I can squat over 500lbs but can't rep shit for god sake it matches my bench work out so I am starting to fill like a puss! My legs have gained size but not strength so if anyone has ideas please speak up.

22yrs old
255 lbs
5'11
11% bf

thanks guys Builtbig:1book:

[strongerthanall]

You can always use a periodization method where you do sets of 7's one week, 5's the next, 3's, 2's and then hit a one rep max the last week. Then start the cycle over again. You'll have to adjust the amount of weight you're going to use accordingly with the amount of reps you're doing.

Also, don't use reps of 10 for all your sets on the way up. For instance if you are going to train with 375 you should warm up as follows;
135x10
205x7
275x3
315x1
375x whatever reps you are going to hit. This way you're saving your strength for the heavier sets which is where you will get stronger

[Steak Helmet]

Also, what you can do is put the spotter bars at a 1/2 or 1/4 squat range and start with the bar on the spotter bars...so you start inthe 1/2 or 1/4 squat postion. Now you can handle about 200lbs over your normal rep weight...start with you feet wide do 4 reps then move them in do 4 reps and move them almost together for 4 reps. Rersting the bar after each rep. It will help with your explosive power and it will get your body use to the heavy weight...do this at the end of your leg workout...

Remember good form. I hope this helps??

Do 3 sets

[doktorspok]

like the above stated, just warmup, on the first few sets, ive only been doing the bar for 8 reps, 135 for 5, 225 for 4 then right into heavy set, i went to 315 for 15 reps, did that for a few weeks, then this week did 335 for 15 reps, next work out ill go for at least 16 with 335, always try to get more reps , then increase weight, oh yeah i also, only squat every third leg day, the other days ill do heavy presses , and the next one ill hit, heavy hack squats, all with the same intensity. always increasing weights or reps.
hope this helps a little, DOK