Frequent Squatting

[BendtheBar]

Starting a thread dedicated to more frequent squatting, since it's a popular and interesting topic. Feel free to post questions, comments, quotes, workouts or experiences.

[BendtheBar]

Max Aita on frequent squatting, when questioned about a 6 day per week template for a lifter who currently has a max of 550 pounds, as is considering transitioning to frequent squatting:

I would take it in three steps

1. Start just like Glenn said don't try to organize it so much and don't do down sets until you can hit near maximum weights, meaning 25lbs or less from 550, on your maximum days. Keep your lighter days 50lbs less than the heavy days and work on closing the gap between the heavy and light days by adding weight to the light day each week or so.

2. Once you can hit maximum weights on your heavy days and the light days are basically the same then you usually hit some PR weights so try frequently until get really tired and you start to fail on the off days with weights you used to make regularly.

3. Once you fail a lot more on the off days then start pushing the maximum days but do some down sets like 5-10 singles or 5-10 doubles. Once a week I would do some kind of hard repetition type workout like 5x5 or something that adds up to 30ish reps or more.

This is what I would do if you squat 1-2 times a day 6-7 times a week.

If you squat more than that like 6-8 times a day 7 days a week you'll only be able to do maximum and sub-maximum lifts for 1-3 singles per workout. This is very effective but VERY hard.

I have squatted with both of these "templates" before and they work well but you need to have someone pushing you especially when you get really tired.

[Bodybygamma]

I usually like alternating my squats to back squats every week, front squats or zombie squats every 2 weeks and sometime box squats versus bands here and there. Some times subbing the front/zombies or during the same week as a back squat only to add extra volume with out burning out.

[BendtheBar]

6) I don’t believe that you should attempt daily max squatting with the low bar, wide stance squat that is common practice in powerlifting.

--Bret Contraras

[BendtheBar]

4.) Pay attention to the time under tension and select the proper weight for heavy singles. When you select your max for any given day, you must have a feel for how 70-80% is feeling. Your single for the day should not be a slow grind it out attempt unless it’s a huge PR but even then you should still have solid technique. On days I set personal records I noticed the bar was really moving. John occasionally will time some of his lifters during squats and I think this is a great way to autoregulate if you have a training partner. If your partner notices your squats with 80% are faster than normal then it may be a good day to attempt a personal record.

Matt Delaney

[ravimolasaria]

If you squat more than that like 6-8 times a day 7 days a week you'll only be able to do maximum and sub-maximum lifts for 1-3 singles per workout. This is very effective but VERY hard.

Isn't it is over training ... 6-8 sets 7 days a week ... what about recovery ... ??

[miked96]

It works, just needs to be programmed correctly. Squatted 7 days a week. 3 days a week heavy and the rest were light sessions. Started at a 495 with a 515 miss in October and hit 555 in November. Front Squat went from 405 to 455. Pulled 610 pr also. I couldnt believe it myself.

Put 4 other people on the same program and there squat jumped about 50 pounds in the same period. The downfall is its tough and doesnt leave alot of room for other training. I had to drop it when I started Oly lifting but its still the best squat program that I have ever done.

[miked96]

From James Steel. http://basbarbell.blogspot.com/2011/...ore-often.html

Jay Neras blog. http://upstrong.blogspot.com/

He squats heavy twice, pulls once, and benches three times a week. All heavy. Something to look through if your interested in this type of training.

[Fazc]

I agree with Brett's quote above.

Also I read something from Matt Perryman which said his old injuries healed up and felt better with frequent squatting. That rung a few alarm bells with me. Not sure it would be the best idea to run something like this with a fresh injury.

Daily work for an injury would be a good rehab protocol a'la Bill Starr, but daily *max* or heavy training is a different kettle of fish.

[ravimolasaria]

The downfall is its tough and doesnt leave alot of room for other training.

Actually this was my point. If a program is tough, there is no problem, but problem is when you are doing specialized training, you don't have enough time for other parts. Thanks for the blog Mike