Depends on where you are starting at but honestly you could do it within a few months. Also depends on what intensity you are doing it and how much. I was able to go from 200 to 315 in a few months but I was a beginner so the gains came a little faster.
I hadn't done squats since college. This past November through April, I went from 3x6@225 to 3x6@345 with 3x per month lifting.
If you lift more often (maybe 2x per week) you could increase your squat by 100 pounds within 2 to 3 months, if you are starting from very little lifting.
Went from 180 to 305 in 3 months, lifting with good form every 10 days or so, age 57. Didn't seem to affect my running, but a fun experiment (also worked up to 30 pullups and 30 dips in roughly the same period, though dips really only took 8 weeks)
If you lift more often (maybe 2x per week) you could increase your squat by 100 pounds within 2 to 3 months, if you are starting from very little lifting.
OK seriously, the OP gets 3 responses and all of them are people claiming gains going up over 300 in a pretty short amount of time....one being a 59 year old. Lol!
Please dont tell me you guys are out running sub 15 5ks whIle making these gains because it's not possible. Yall better be 180-200lb+ sprinter-types to be making gains like that or you are lying out you Magness.
OK seriously, the OP gets 3 responses and all of them are people claiming gains going up over 300 in a pretty short amount of time....one being a 59 year old. Lol!
Please dont tell me you guys are out running sub 15 5ks whIle making these gains because it's not possible. Yall better be 180-200lb+ sprinter-types to be making gains like that or you are lying out you Magness.
I was 57, not 59 (that is what I am now). This was at 160/6'0". I was also not detrained, as I run lot of hills and was working construction going up and down stairs all day (which is why I only lifted every 10 days or more). Admittedly, I seem to be good at DL/squats for my size. 305 was not ATG, just to parallel. I was hoping it might help my times, but I was still slow (probably 19 min 5K/2:30 800 at that time), I'm good at moving sh!t around though ;)
The first 100 pounds are the easiest. I went from 185 to 285 in six months. 315 to 415 took a year. I gained about 30 pounds in that period however, and I am too fat and demotivated to run (I just lift, do yoga, and walk.)
To parallel or DL ,You get 50 pounds just going through a cautious prep phase for a few weeks. I am not sure you will have gotten any stronger really just more able to start going up in weights safely. The next 50 will come pretty quickly. No problem.
ATG is another thing. It's going to be much slower to make gains unless you have exceptional ease with this kind of range of motion. Many people are just not realistically going to do well with ATG.
Careful with your hamstrings during this phase, especially with fast running workouts.
Careful with your hamstrings during this phase, especially with fast running workouts.
Jesus....yes because your hamstrings are so important for squats, they be so fatigued.
Lifting advice on this board is a hoot.
1) Your hamstrings *are* activated in the squat, they are a hip extender.
2) What he meant was that you should be careful about hamstrings when doing only squats, because the squats don't use your hamstrings as much as your quads and glutes, so it leaves your hamstrings at risk of being unbalanced.
OK seriously, the OP gets 3 responses and all of them are people claiming gains going up over 300 in a pretty short amount of time....one being a 59 year old. Lol!
Please dont tell me you guys are out running sub 15 5ks whIle making these gains because it's not possible. Yall better be 180-200lb+ sprinter-types to be making gains like that or you are lying out you Magness.
In college I was 15 flat in the 5k, but could only squat about 300 (max to parallel) while weighing 175.
Now I'm 31, hadn't lifted since college, so the numbers started low, but quickly went up. I weigh 190 and am a decathlete now. I had been doing hill runs, stair lunges, etc, but no weights, so I think that is partially why my squat went up fairly quickly. I also no longer do max, which is why I put in my weights for 3x6. I only squat to parallel, not a2g.
Were the numbers we put in really that unbelievable? Are you unaware of what "real" sprinters can squat? I know a mediocre sprinter (10.5 PR) who now is 27 and coaches with me. He hadn't lifted in a year, but was able to get his 3x4 squat up over 400lb within a month of lifting again.
OK seriously, the OP gets 3 responses and all of them are people claiming gains going up over 300 in a pretty short amount of time....one being a 59 year old. Lol!
Please dont tell me you guys are out running sub 15 5ks whIle making these gains because it's not possible. Yall better be 180-200lb+ sprinter-types to be making gains like that or you are lying out you Magness.
There are a lot of ridiculous claims made on the board - the average guy can a 15s 100, etc, - but going from 185 to star to 315 in a couple of months seems very reasonable. Not for everyone, but not everyone would be starting at 185.