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How To Squat 500 lbs. RAW: 12 Week Squat Program and Technique Guide (How To Lift More Weight Series Book 1) Kindle Edition

by Ryan J. Mathias (Author) Format: Kindle Edition
4.3 out of 5 stars 126 ratings

The Ultimate Guide to Maximizing Your Squat Strength!

Are you tired of always squatting the same weight, making little to no progress?

Do you wish you could finally break through those stubborn strength plateaus and get back to setting NEW Squat PRs?

And do you also want to learn how to master your squat technique so you can lift the maximum amount of weight your body is capable of?

Then this all-in-one 12-Week Squat Program and Master Technique Guide is just what you need to reach your full squatting potential!

Start from any level and set a NEW Squat Max every 12-Weeks!

This squat book includes a unique 12-Week Strength Program that is proven to give you results over-and-over again!

Plus, an in-depth Technique Guide like non-other—for both close and wide stance styles!

A "must-have" guide for those that want to learn how to squat heavy weight properly! First, learn how to perfect your form and correct any weaknesses! Then use the 12-Week Program to keep the gains coming!

So, if you want to:

  • Perfect Your Squat Technique

  • Maximize Your Strength Gain

  • and Crush Personal Records


Then get this book today, and get ready to SKYROCKET your squat strength in a matter of weeks!

12-Week Squat Program Details

First, you don’t need special supplements, crazy overload techniques or piles of food to increase your squat. All you need is the proper lifting technique, workouts, and program to guide you towards your goals! And this complete Squat Program and Technique Guide gives you just that!

With just 2 Squat Workouts per week, you will make incredible gains! Plus, learn how to train your weak points with all the best accessory exercises! All of your sets, reps, and exercises are already programmed for you, based on your current 1 Rep Max (with room for adjustment as needed).

So, whether you are a total beginner or an advanced powerlifter, this guide will take your squat to the next level in a matter of weeks!

Plus, this program works for men, women, and teens!

Get yours today and go from a 200, 300 or 400-pound squat to 500+ lbs in no time!

Notes:

Deadlifts are used as an accessory exercise to the squat but are not the focus of this powerlifting program. However, they are trained to maintain adequate volume and strength to support a strong squat.

Upper body bench press workouts are not programmed and can be trained as normal. Or, get my "How To Bench BIG" book to pair with this program!

This squat book does not promise that you will achieve a 500+ lb squat in just 12-weeks. But I do guarantee that, if you put in the work, your squat will go up over-and-over again until you reach your full squatting potential! Whether that is 500+ lbs or not is up to you and the work you put in!

Technique Guide Details

The Squat is the “King of all Exercises”, and this powerful strength guide gives you all the tools you need to squat more weight than ever!

- Squat Principles
- Breathing and Bracing Techniques
- Detailed Squat Technique (with Full-Color Pictures from multiple angles)
- Squat Technique Checklist
- Close vs. Wide Stance
- High bar vs. Low Bar
- Common Mistakes and How To Correct Them
- Squat Variations
- Top Accessory Exercises
- How To Box Squat
- Spotter Techniques and Safety
- How To Max Out for Maximum Gain
- Tips and Tricks
- and so much more packed into this nearly 100-page Master Guide!

Get this book today to start building your best squat ever!

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  1. Book 1 of 4
    How To Lift More Weight Series
  2. Print length
    97 pages
  3. Language
    English
  4. Publication date
    December 3, 2018
  5. File size
    28.5 MB
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Editorial Reviews

Review

"The King of all Squat Guides!"
--Rocky Mahoney, Competitive Powerlifter

"The best book I've ever read about squatting!"
--Stedman Samuel, Strength Coach

"If you want real results you need this book!"
--Jim Haul, Veteran Powerlifter

"I couldn't recommend this squat manual enough!"
--Matty McFly, Personal Trainer and Powerlifter

"From a powerlifter this program is awesome! The book outlines everything you need to know and the best ways to get to where you want to be. From proper form and set up to proper max out methods this book has it all!"
--Gavin Reussow, Powerlifting Coach and Competitive Powerlifter

"If you are looking for an edge and you're like me and need a detailed program that is both intense and easy to understand then you need this book."
--Roman David Pillazo, Powerlifter and MMA Fighter

"I loved how this book broke down squat variations, specifics such as stance width, and grip!"
--Lisa Wilson, Pro Boxer, Trainer and Powerlifter

"What I see too much is weight lifters and coaches trying to reinvent training and disregard the basics. Ryan explains the basics of set up, form and progression. Just the changes in my form already my squats feel better and the weights move so much better. Great book!"
--PT Matt, Physical Therapist

"I just squatted 460 because of this program after being stuck at 405 and I know 500 is in my near future! Awesome program!"
--Brian Gosen, Satisfied User

* * * * *

From the Author

Q: Is this book for beginners?
A: Yes, absolutely! This book starts off by teaching you proper squat technique in a simple and easy to understand way. And the best time to learn how to lift properly, is right from the start!
Also, the program is based on your current strength. So, whether you are a total beginner or have been lifting for years, the program works so that anyone can do it.

Q: What about advanced lifters?
A: Of course! I've been sent countless emails from high-level and experienced lifters that learned something new they never noticed or thought of before and it helped them tremendously, even after all these years.
The fact is, there's always more to learn and everyone can benefit from improving their squat technique, eliminating weaknesses, and building strength! Even if you've been at it for years.

Q: Is this book for women too?
A: YES! I know of several women who have tried this program and had great success; both in strength and appearance! Remember, you are only limited by your efforts. It may take a little bit longer for women to build strength, but if you put in the work, you can go as far as you want.

Q: I'm 40+ years old. Can I do this program?
A: ABSOLUTELY! It's never too late to start getting stronger! Plus, you can start at any level and progress at your own pace. The only thing that will hold you back, is you!
I've actually had men in their 40's and 50's do these programs with great success! They feel stronger than ever and actually learned some new things too!

Q: Does this book promise I will achieve a 500 lb Squat in 12-Weeks?
A: No. This Squat Program does not promise that you will achieve a 500+ lb squat in just 12-weeks. But we do guarantee that, if you put in the work, your squat will go up over-and-over again until you reach your full squatting potential! Whether that is 500+ lbs or not is up to you!

Q: How much of an increase can I expect in 12-Weeks?
A: Well, to start, I've had numerous people email me after their very first workout saying that their lift went up 20-50 lbs just by improving their technique! And their technique wasn't that bad to start! But just by adjusting a few things, the lift "felt so much easier" to them.
Overall, most people have told me of 40-120 lb increases within the 12-weeks. And I am yet to hear of anyone that has achieved less than 25 lbs. And he was a VERY experienced lifter.
Beginners can expect 10%+ increase. Experienced lifters can expect ~5-10% increase.

Q: What do I do after the 12-Week Program?
A: Start again (or try another awesome Mathias Method Program)! This program is set up to where you can continuously do it over-and-over again without risking overloading yourself with a ton of heavy weights. This is because we start with a few weeks of volume training to help you increase your work capacity. Then gradually work into more intense work.
However, I personally like to take 1-4 weeks between program cycles to work on other things, before getting back to the real work. But it's up to you.

Q: What should I do for my other workouts (chest, shoulders, back, arms, etc.)?
A: The Squat Workouts include exercises for legs, back, biceps and core. Upper body, or bench press, workouts are not programmed and can be trained as normal. Or, get our 12-Week Bench Press Program to pair with this program!

Q: Will this help me build muscle too?
A: YES! Strength is the base for building muscle, and on top of that, this program has a lot of volume to help you put on size (if desired). Plus, we only use the most effective muscle and strength building exercises for all areas of the program! So, this program has everything you need to build muscle--if that is your goal. All you have to do is eat for it.

Q: Do I need to take any supplements for this program?
A: Nope! You don't need to take any supplements or other substances to make this program effective. Just make sure you get enough good sleep and recover well and you're set. We talk more about this in the book.

Q: What equipment do I need for this program?
A: You don't need any fancy equipment to do this program. Just your basics; squat rack, barbell, plates and dumbbells. It would be best if you had a leg press too, but it's not necessary. Every exercise has a replacement that you can do with a barbell and plates, if needed.

Q: What if I don't know how to do one of the exercises?
A: Every exercise listed has dedicated "How-To" page linked to our site (MathiasMethod.com) to explain in full-detail how to do them correctly, as well as the main muscles being worked and purpose.

Q: How long do the workouts take?
A: Usually 1-2 hours, depending on how long your breaks are between sets.

Q: What do the workouts entail?
1) Warm-Up - Dynamic Mobility Warm-Up and a few Bodyweight Exercises.
2) Technique Work - 3 quick sets to make sure the movement is feeling good and your form is on point.
3) Main Lift (squats) - The main lift for the day where the most strength is built.
4) Accessory Work - Extra Leg, Back, Biceps and Core Exercises to add volume and build strength in all areas.
5) Conditioning (optional) - Any form of cardio or conditioning work to improve your fitness and burn more calories, if desired
6) Mobility Work - Mobility Stretching Exercises to help with recovery and improve flexibility.

Q: Isn't squatting bad for your back and knees?
A: No, squatting and lifting heavy weights is not bad for your joints. Being weak, inactive and lifting incorrectly is. That is why this book starts off by teaching you how to lift correctly, so you won't ever have joint problems. In fact, we teach you how to fix any joint pain you already have and strengthen your joints to avoid further problems in the future.

Q: Won't lifting heavy make me stiff and slow?
A: No, it will actually make you more flexible and faster! This is because we focus on proper, full-range movement, after a thorough warm-up, which includes dynamic stretching. It is only those who skip their mobility work before and after training that will be stiff, no matter their strength.
Also, strength is one of the main components to speed! Louie Simmons of Westside Barbell said it best, "You can't lift heavy weights slow." Now, of course you will be faster squatting 100 lbs versus 500 lbs, but the difference is, if you try to move slowly with 100 lbs you will be okay. However, if you try to move slowly with 500 lbs, it's going to crush you. You have to put your full force into a heavy squat in order to lift it. If you try to move slow, it's not going to go well for you. So, just by getting stronger, you will get that much faster.

Q: Will this program help me jump higher?
A: Yes! We actually include plyometric box jumps as part of your warm-up, because it is one of the best ways to prepare for a big squat! So, as your squat strength goes up, so will your box jump!

Q: What does RAW mean?
A: RAW, in powerlifting terms, means without assistive gear like lifting suits, wraps, or anything that assists with lifting the weight. This does not include lifting belts, wrist wraps or sleeves, because these pieces of equipment promote the safety of the lifter, without doing the lift for you.

Have more questions?
Email me at ryan@mathiasmethod.com

Product details

  • ASIN ‏ : ‎ B07KVNP2SJ
  • Publisher ‏ : ‎ Mathias Method (December 3, 2018)
  • Publication date ‏ : ‎ December 3, 2018
  • Language ‏ : ‎ English
  • File size ‏ : ‎ 28.5 MB
  • Text-to-Speech ‏ : ‎ Enabled
  • Screen Reader ‏ : ‎ Supported
  • Enhanced typesetting ‏ : ‎ Enabled
  • X-Ray ‏ : ‎ Enabled
  • Word Wise ‏ : ‎ Enabled
  • Print length ‏ : ‎ 97 pages
  • Page numbers source ISBN ‏ : ‎ 1790577136
  • Customer Reviews:
    4.3 out of 5 stars 126 ratings

About the author

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Ryan J. Mathias

Ryan J. Mathias

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Hi, I’m Ryan Mathias and I have helped thousands of people all over the world, from total beginners to elite athletes, learn how to get stronger, perform better, and achieve their goals.

As an athlete, Strength Coach and competitive Powerlifter with 10+ years of experience, all backed by a Degree in Exercise Science, I have taken my experience and combined it with my education to bring you the best and most effective knowledge available.

I share everything I know in my books and it is my goal to help as many people as I can learn how to achieve their goals.

So, if you want to learn how to get bigger, stronger, faster, and overall perform better, then I’m your guy!

All you have to do is buy my books to start learning and if you ever have any questions or problems, they each have a link to where you can email me anytime. I’d love to hear from you and would be happy to help any way I can!

Also, check out my website MathiasMethod.com!

Strength To You,

Ryan J. Mathias

Customer reviews

4.3 out of 5 stars
126 global ratings

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Customers say

Customers appreciate the book's pacing, with one mentioning how it breaks things down well from technique to details. They also praise its strength-building content, with one customer noting its comprehensive approach.

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4 customers mention "Pacing"4 positive0 negative

Customers appreciate the pacing of the book, with one mentioning how it breaks down the program step-by-step from technique to details, while another notes how it explains the basics of setup.

"...on myself, then on to my strongman squad and we all executed everything with a clearer mind...." Read more

"...Ryan explains the basics of set up, form and progression. Nothing wild and crazy, just to get a stronger squat you have to actually squat...." Read more

"Such an important part of the workout. This book goes into good detail and has a legit program we can follow. Whole series is great." Read more

"...He’s approach to the program is interesting but this is not a plug and play he leave you with a chart for the squat and give you two workouts to..." Read more

3 customers mention "Strength"3 positive0 negative

Customers appreciate the book's focus on strength training, with one customer noting its comprehensive approach.

"...Thank for taking time to put your thoughts on paper brother. Solid work!!! 🤜🏾🤛🏼👍🏾💪🏾..." Read more

"...The workouts are great and will make you stronger. Just the changes in my form already my squats feel better and the weights move so much better." Read more

"...Bigger, Leaner, Stronger is comprehensive. Starting Strength is comprehensive. This was a disappointment." Read more

Top reviews from the United States

  • Terry Boyd
    5.0 out of 5 stars Order Today!!!
    Reviewed in the United States on December 17, 2021
    Verified Purchase
    I ordered and read every one of Ryan’s books in a week time frame. Simple understanding of his methods. I implemented his methods on myself, then on to my strongman squad and we all executed everything with a clearer mind. Thank for taking time to put your thoughts on paper brother.
    Solid work!!! 🤜🏾🤛🏼👍🏾💪🏾
    3 people found this helpful
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  • PT_Matt
    5.0 out of 5 stars Great book on the basics
    Reviewed in the United States on May 1, 2020
    Verified Purchase
    What I see too much is weight lifters and coaches trying to reinvent training and disregard the basics. Ryan explains the basics of set up, form and progression. Nothing wild and crazy, just to get a stronger squat you have to actually squat. The workouts are great and will make you stronger. Just the changes in my form already my squats feel better and the weights move so much better.
    3 people found this helpful
    Helpful
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  • Zack Zubek
    4.0 out of 5 stars Best program I have purchased in a long time
    Reviewed in the United States on February 21, 2021
    Verified Purchase
    The program definitely works for beginning to intermediate lifts.
    3 people found this helpful
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  • geoff van haeren
    5.0 out of 5 stars Easy read, great content
    Reviewed in the United States on May 10, 2020
    Verified Purchase
    Such an important part of the workout. This book goes into good detail and has a legit program we can follow. Whole series is great.
    2 people found this helpful
    Helpful
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  • ReviewWhatBuy
    3.0 out of 5 stars Not bad
    Reviewed in the United States on December 29, 2024
    Verified Purchase
    I gonna be honest as i should , this book has been on my eyes for a very long time and Ryan (the author) and don’t usually buy training books like (how to do…) but felt like this was right and for me thus book is not for a beginner nor a expert

    This book is for a gym bro who is thinking about powerlifting for a long time and doesn’t know how to approach a training peak.

    It does break it down very well, from technique all the way to details. Yes, that is great but like most of you i got here because of the training program.

    He’s approach to the program is interesting but this is not a plug and play he leave you with a chart for the squat and give you two workouts to adjust with the squat chart.
    Nothing wrong with that is actually helpful but… he’s constantly letting you know about his other books and that is like you’re reading a book with 100 ads which essentially this book could have been a how to program a powerlifting program and include all the compound lifts, programs in one and charge a bit more to learn and break down and program them all.

    My respect to Ryan a very accomplish athlete but im not sure if buying the other 3 books will make me feel like i brought something i need, felt like subscribe to read ads to read the next break down of an exercise to see workout one and two and the progress chart.

    Recommended to a regular gym goer that wanna learn how to load a heavy bar.
    4/5
    For the expert who’s looking to add this to their squat program to increase their lift
    2/5

    I hope Ryan J Mathias don’t get offended is my personal opinion but overall he took his time to write his knowledge for some of us that went and made the same mistake a while back to kudos to him.
    Helpful
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  • Roman
    5.0 out of 5 stars Do yourself a favor! GET THESE BOOKS!
    Reviewed in the United States on January 1, 2020
    I’ve been lifting for the majority of my life and thought I know most everything. After reading Ryan’s books I realized just how little I really knew about power lifting. He really makes it easy. As a professional MMA and Brazilian Jiu-Jitsu fighter I’ve found that for me power lifting helps me to get through matches and fights with less fatigue believe it or not. At almost 40 years old I really needed something to help me get back to the strength levels I was accustomed to as a younger man while playing football in college. If you are looking for an edge and your like me and need a detailed program that is both intense and easy to understand then you need these books. Just using a few tips from the bench press book has already helped me to set a new PR. I can’t wait to see what happens after I’ve done the full twelve week program. Ryan himself has even given me tips personally after I posted a video of my lift on Instagram! Now that’s what I call passion for coaching!
    4 people found this helpful
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  • Amazon Customer
    5.0 out of 5 stars Great For Beginner and Intermediate Lifters Alike
    Reviewed in the United States on March 19, 2020
    This squat manual is put together exceptionally well. This is a bit more geared to the beginning lifter, but still beneficial for someone who has been lifting for awhile. Its helpful and has just enough of the right information. I've read programs that were really sparse with the text and I've read some that seemed to just pack it full of text just to have more pages.

    If you need help setting up a program or figuring out the best way to reach your first 3,4, or 5 plate squat, this is a great buy. If you are a more experienced lifter, there is a ton of helpful technique reminders and cues that we often forget on this journey to be stronger.

    I couldn't recommend this manual enough.
    2 people found this helpful
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  • Alejandro Ramirez
    5.0 out of 5 stars Great program!!
    Reviewed in the United States on December 20, 2020
    This program absolutely works!! Not only did I put on muscle but I gained strength as desired. This program is focused on building up your strength. Some days will be hard and some will be easy!! Just stick to the plan and watch the magic happen!!
    One person found this helpful
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Top reviews from other countries

  • Fred
    5.0 out of 5 stars Squat is King
    Reviewed in the United Kingdom on June 11, 2024
    Verified Purchase
    This book by Ryan J. Matthias is a good introduction to the squat exercise in powerlifting. It provides useful instructions on how to squat correctly to avoid injury. The program is also good. It does increase the weight on squat. I went from squatting only 40 kg to 87 kg in several months doing the Strong Lifts 5x5 weightlifting program. I also recommend Ryan J. Matthias' book on bench press, "How to Bench BIG".
    Report
  • Kimberly
    5.0 out of 5 stars Good information
    Reviewed in Canada on November 15, 2024
    Verified Purchase
    Quick to the point instructions. Great for beginners.
    Report
  • Rocky Racoon
    5.0 out of 5 stars The only squat book you will ever need
    Reviewed in the United Kingdom on May 20, 2023
    Verified Purchase
    This book breaks it down from basics to the important stuff you get a full detailed plan for improving your squat. You Will squat heavier. Not for the weak minded.
    Report
  • Ousey
    5.0 out of 5 stars Perfect for that extra push for big lift goals
    Reviewed in the United Kingdom on January 8, 2022
    Verified Purchase
    Perfect plan. Simple and easy. Plus any questions author on social media for more support
    Report

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