How to Safely Increase Your Squat for the Next Tier

Stalled on your squat? Knees caving in? Here is the definitive guide to adding 20kg to your squat without snapping your spine.

1. Form First, Load Second

Most plateaus aren't strength issues; they are technical inefficiencies. Before adding weight, check:

• Bracing: Are you breathing into your belt properly? Intra-abdominal pressure protects your spine.
• Depth: Are you hitting parallel consistently? Cutting depth might let you lift more now, but it kills long-term gains.
• Bar Path: The bar should travel in a straight vertical line over your mid-foot.

2. Progressive Overload Strategies

Doing 3 sets of 10 forever won't work. You need a plan.

Linear Periodization

Start with high volume/low intensity (e.g., 4x8 @ 65%) and over weeks, decrease volume while increasing intensity (e.g., 3x3 @ 90%).

Daily Undulating Periodization (DUP)

Squat multiple times a week with different focuses:
Day 1: Hypertrophy (4x8)
Day 2: Power (6x3 Speed)
Day 3: Strength (3x3 Heavy)

3. Accessory Work is Not Optional

A chain is only as strong as its weakest link.

• Weak out of the hole? Do Pause Squats.
• Caving knees? Strengthen your glute medius with band work.
• Core collapsing? Do heavy Planks and Ab Rollouts.

4. Recovery: The Invisible Factor

You don't grow in the gym; you grow in your sleep. If you are squatting heavy, you need 7-9 hours of sleep and adequate protein (1.6g-2.2g per kg of bodyweight). If your legs constantly ache, consider deloading for a week to let systemic fatigue dissipate.

Conclusion

Increasing your squat is a marathon, not a sprint. Be patient, respect the weight, and trust the process. The next tier is waiting.