How come i Bench 205 pounds but Squat just 160 pounds?

You are just starting. That is normal. Squat is a far more difficult lift than bench. There is nothing to stabilize your body when you squat. I'm willing to bet you can legpress substantially more than you can bench. That is because legpress is like bench in that your body is being stabilized.

As you squat more and your form and core muscles improve your squat will push well beyond your bench.

 

Ass to grass is cart before the horse. Most people do not have the flexibility in their legs and hips to squat ass to grass with correct form when they first start.

Trying to force ass to grass when the flexibility isn't there will cause the hips to tuck under setting of a chain reaction that destroys the power transfer from the feet to the shoulders.

Its far better to go as deep as ones flexibility allows, which will improve flexibility over time, and to work isolated stretching on the hips to further improve flexibility.

 

Yeah, you're right. I was just overemphasizing the need to try and get below parallel, personally I would always try and touch my ass to my heels.

I'm sure you're quite aware of the standard gym rat squatters bragging about lifting big numbers, but then you see them and they do a quarter squat.

 

Yeah I've seen them and I laugh at them.

I used to be one of those ass to grass guys and I still am in my own way, I do coach. But overtime as I've focused more on flexibility especially hip flexibility I've changed my tune as to when I expect an athlete to achieve it. I do expect ass to grass eventually but I now understand that it is more of a process.

For stretching the hips DeFranco has a really good series of stretches that loosen the hips over time and prevent the pelvic tuck that most people first have when they try and do deep squats.

http://www.defrancostraining.com/as...tretching-and-amped-seminar-announcement.html

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The last stretch is a big one that most people do wrong. I usually can tell the posers trainers when I see them doing a hip flexor stretch by having their client put their same side hand on their hip and push. You have to reach up to stretch the psoas over its full length.

 

As you squat more your core strength and flexibility will improve and you will be better able to transfer the power from your feet to your shoulders. However, you can speed this process along by doing other lifts and exercises. The stretches I posted will help and so will other lifts.

IMHO the deadlift is the most complementary lift to the squat in that it will strengthen the lower back to the point that maintaining a proper hip angle comes easy.

Front squats are also very good for improving form. While you can get away with poor form on back squats and still complete the lift if you attempt to do front squats with those same form imperfections and muscle viruses you will drop it.

I know many coaches who are of the opinion that you have to earn the right to squat. They have their new athletes front squat for months before they move them to back squats. Their squaters also have great form because they were unable to develop the same bad habits someone who starts with back squats tends to develop.

 

Good Stretches, The last one, I do with the Back Knee on a Fit Ball, Front Foot on a Roller, like them.

 

Well not being able to keep your foot flat is from a tight calf and Achilles tendon.

Two stretches that I do every day for that are calf stretch

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And Achilles stretch.

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The two are close but the big difference is knee on the back leg. In the Achilles stretch you bend the knee and sink your weight down while keeping your heel flat. This really stretches the tendon.

 

Erm, because squats mean you have to also lift your upper torso it isnt weightless by the way. It means you are squatting against 160 PLUS your own body weight....

atsch

You must have very weak quads in proportion to your weight. This isn't uncommon though

 

Everybody has muscles that are stronger, and everybody has muscled that are weaker. If your actually doing squats regularly, or any leg workouts... You are doing more than 90% of people lifting. Rarely does anybody work there legs because they hurt.
I do deep squats when I started training for a weight lifting competition last year. I always had strong legs, and could half squat (most peoples normal squat) a ton of weight so to go deep, and lose a lot of strength was disheartening. I stuck with it though, and continued to do them. Deep squats are actually better because your doing full range of motion.
A lot of people will tell you it's bad for you, etc, but look it up. Pretty much everybody says if you do it properly, build up your body, start out light, etc it's way better for you. OF course squatting deep with weight you can't lift is hard on your knees.
My advice.... SQUAT! You aren't happy with your squats then start doing them more. We want to do the things were good at in life while neglecting the things were not so good at cuz we think we look bad. Give it a couple years and I bet if you stick with them you will squatting more than 95% of the guys at your gym can, and especially if you stick with deep squats (not many peoples hamstrings are developed enough for those). Put the work in if it's worth it to you, forget the fact that you aren't that strong at squats right now, and think about how much strength you have in the future.

 

It's better to do tris and chest in the same day, as the likes of inclined bench press and bench press use the tris as the secondary muscle, therefore they are already warmed up when you have finished working out your chest.

 

I take it you worded this part wrong.

 

I'd say it all depends on form. Try what Reg Park did: progressive load. Start with the bar. This is for technique ( after doin extensive research on proper squatting technique ). You'll do 5 sets of 5 reps. Thats it. Then the next session you will add 20 pounds (10 if its too much and thats total). Do your sets (same numbers as last time). The only numbers that change everytime is WEIGHT. Its PROGRESSIVE. Look at pictures of Reg Park. Guy's huge and strong. That's how he started and Arnold too. This is more for strength development. Of course size will come as the muscle repairs itself but its not as significant as bodybuilding (focused more on muscle volume.) Do some Body squats in a mirror with a broom on your back as a bar. Key is to check form. Videos (as stated earlier) would be a massive help. Hope I helped best I can do without seeing your form.

 

I'd say squat every day that you lift. Just my opinion. With only a 3 day split no reason to take a day off in between to recover. I did it for months. Ate plenty drank plenty (water tea etc not alcohol).