"Obsessed is the word the lazy use to describe the dedicated"

What should my back squat be at?

And what do I really need to improve it?



Squat Leader Marco: "Obsessed is the word the lazy use to describe the dedicated"

  • Squat Leader Marco Oricino: 5ft 5 (S.A.F.)
  • Won the Hong Kong powerlifting championship multiple times.
  • Holds a record in squat and deadlift in Hong Kong Powerlifting in sub-junior, junior and open categories.
  • Is 74kg and I have managed a 225kg back squat.

Does this mean just because I'm bigger I will lift more than my skinny friend?

No, along with big muscles you also need a decent amount of neurological efficiency to recruit enough muscle fiber to generate more force than your muscularly challenge counterpart. It's also about the insertion points and where your ligaments are joined to the bones to create leverage and the ability to move your bones.



So, what do I do to improve my squat?

The best way to improve is Training, Training and Training. An emphasis on a well-planned strength program that allows for enough progression and recovery to meet your needs. Coaching from experienced lifters will help you get there. Your training also helps you pick up good squatting technique and learn exactly how to be a better squatter and an all-round better person.

My girlfriend says size doesn't matter

Size does matter.


Meet Andrey Malanichev ( born Jan 10, 1977, in Moscow) holds the record for being the strongest lifter in the world, a powerlifter coach by occupation. With a body weight of 155kg, he has managed a 485kg Squat.


Andrey is double my weight and impressively squats double my record. So yes, size does matter and that's the first thing that stands out: get bigger if you want to lift more.


But size is not the only factor that matters to be a good squatter.


You can't choose your genetics but you can make other choices

How you are built and, where you have your ligament insertion points, can have an impact on how much you can lift, but generally it all pans out in the end. If you have a much longer femur you may find it harder to get all the way to the bottom of a squat. But, if you have more space for muscle mass to develop, you can lift heavy weights.
Don't get distracted by muscle fiber type or even which squat technique to choose, they don't make much difference in the amount you can lift.


And last but not least: why is it important to squat?


Squats make your legs stronger, they burn fat, and they strengthen your core, all while toning your abs, legs and butt.


The best part is? You don't need any special equipment: it's easy to squat anywhere, anytime.


At R3 Personal Training, we help you through the entire journey of improving your strength and achieving your goal.


* Advanced Certificate In Fitness & Exercise (2012 - 2013)
* First Aid Certificate (2013 - 2014)
* Certified Filipino Martial Arts Instructor (TRACMA 2013 - 2015)
* HK Powerlifting Champion (2011-2015, 2017-2018)
* HK Powerlifting Record Holder in the Squat, Deadlift and Total (Sub-junior, Junior and Open)
Training style:
* Powerlifting 
* Strength 
* Hypertrophy