Squats ARE hard, but they pay the biggest returns (deads too). You’ll see progress if you stick with it. Squeeze those glutes hard! It took me years, but I’m now getting 5 reps at 335 pounds (I weigh 205 or so). I’m at the point now where I only go heavy every 2 weeks or so…the recovery time is long up at this weight.

Remember this too: as you become more advanced, reducing frequency is a good thing, which you’ve already done. Bigger lifts require longer recovery times. You’ll get stronger by going heavy, and then backing off more. Plus, you’ll be sore less often, as you’ve noticed.

Enjoy your strength, bro 😉

I use to have the issues you mentioned but I think I worked them out. I can hang out in a third-world squat, although it’s kinda hard without holding a small counter-weight in front. Worked on glute activation, and I feel the squat there as well as in the quads now, and I no longer have the flat bunz! Knees feel great.

I guess my only problem is squats are really freaking hard! Last time I barely ground-out 5 reps at 185 lbs (so in theory I should be able to squat ~210, or ~1.2xBW) . Squat gains seem so much harder to achieve than with other lifts, even though my other lifts are at a higher level based on the standards.

I did recently reduce my squatting from 2 or 3 to 1 time a week, since the weather’s been great and I’ve been doing lots of biking and hiking. Once a week feels like the sweet spot for now.

Thanks for the advice. Sounds like it’s worth the effort, so I’ll keep working at it.

I feel you on the bad biomechanics for squatting. I have a short torso and long legs and arms as well. That’s why my bench press lags my other lifts too. That being said, I did eventually surpass the 1.5 BW squatting goal. I’m actually closer to 1.7/1.8 on it these days (not pushing it much past that, mind). Why it’s lagging for you could be a number of reasons. How’s your mobility? Hips ever sore and tight, or can you chill in a squat for a few minutes with no pain? Do you fully engage your glutes, or do you rely on your quads? Do your knees hurt?

As to whether there are diminishing returns…I’d say nothing significant yet, but I’d have to know more. Are you crazy sore for days after squatting? Does the recovery time impede your performance at other activities that you enjoy? Do you feel dead inside after squatting heavy?

If you’re not too sore after, and your other activities are going well, then keep going towards the 1.5 BW goal. As I’m sure you know, squats are fundamental and totally awesome. Deadlifts too, but you seem to have no problems with those.

It doesn’t matter how long it takes you to get there if you’re enjoying it. Those goals that I outlined were where I noticed that my enjoyment faded and I stopped seeing obvious benefits to it, but it’s not the same for everyone. Only you can decide that, but I still think 1.5 BW squats are achievable by almost everyone if they want it, and there are benefits to being that strong.

Hope that helps!

I can lift those goals except for the 1.5 BW squat. I have put more effort into the squat and trained it more often (not too much though) because mine lags, but it is still my weakest lift. I think it is because I have long legs and a short torso, which is not good bio-mechanics for squatting. Deadlifting is so much easier and natural for me.

So my question is: assuming I have the same reasons for lifting which you outlined (health, athleticism, physique), has my squat reached diminishing returns? Or would I still benefit significantly by working towards 1.5 BW?