Squat volume reddit and the load should be 60-85% of your one rep max (maximum weight you can lift in just one repetition, not doing reps or sets). Just finished my first cycle of gvt with today being my day 5 rest day. For the last 6 months my exercise volume has been something along the lines of 3-4 sets of squats, 1 set of deadlifts, 2 sets of rdls and sometimes 3 half assed sets of leg curls and leg extensions and I've grown from it. I have the best results with low volume, and alternating cycles of very controlled paused squats, and very fast dynamic squats. If you get back to back squatting you’ll get it back and then some in a couple weeks. However, if you did like a 5:5 is about a solid area to work with. Its probably not optimal for long term results. Squat intensity should always be at or above 70% Squat intensity should be an average of 75% You have to give yourself some kind of deload/reduction in volume and or intensity to not stall periodically Something has to progress week to week in order to make progress and not stall out Squat 3x a week. Foundational Training Phase for Athlete and Functional Fitness. Last successful set was… Another fantastic high volume squat protocol is in Jon Andersen's Deep Water program, wherein you perform 10x10 squats every 2 weeks (you alternate between squats and deads once a week). But alas heed this for thy mere mortal's CNS cannot withstand this volume so do only ONE set of FIVe reps of deadlift. Here is an article talking about training volume, and it turns out that the most important factor for hypertrophy is the number of difficult sets. You need that endurance level to grow as well as time under tension which causes muscle fibers to tear and regrow. I thought about a deload but I am also thinking of adjusting volume to 3x5 or something like that. Supplemental barbell rows Squat light, deadlift heavy on second day. TL;DR I attempted to do 18 sets of 20-rep squats. Haven't done squats for a month (back injury, couldn't place the weight on my back) and just started again for this (lower weight at any given time makes it easier on my back so I'm able to again). But for the short term the high frequency is definetly going to make you stronger. Hi! I have been able to complete 5x5 squats at 215 lbs (I am 6', 175 lbs for reference). . 5x5 seems to me like an awful amount of weekly volume for squats. The purpose of high volume squats is to drive Hypertrophy, and by extension, strength. On a scale of 1:10 for volume and intensity you should not be doing a 10:10 or a 1:1, even a 1:10 scale won't really benefit you either. Deadlift once a week. for things that involve body weight, you include it (pullups), otherwise, no (curls). Squat and bench heavy on 1st day. At least, I was only squatting once a week, but with very high volume. What’s the ideal volume for strength vs. Archived post. So to compensate in a way were we can still use them regularly without going into a recovery deficit too quickly into a cycle we use them with lower volume. Bringing my squats up makes a noticeable difference in my food speed and power in the box on weight for distance and helps in nearly every event. 1 set of 3 for last day of week (heavy) Its a three day cycle. You also wont find research that say rest is important for gains. Two or three times a week is the max for me. I don't feel recovered and start to fear the squat rack because I come out drained of my 5 sets. A lot of beginner programs have way less deadlift volume than squat volume, but this isn’t universal. Has anyone tried extremely high frequency squat training? My cardio is pretty lacking too due to such low volume and so much resting so I've been running in the mornings more often, but I'd really like to start doing a bit more squat volume. First set was 175 lbs x 20. Monday : Heaviest top sets of my Deadlift followed by a lot volume + a squat variation (pause or high bar) for some light work + heavy volume Incline or OHP. 5x5. volume is: (body weight + extra weight) * sets * reps. Feb 14, 2018 · Below are four (4) benefits of performing high-volume squats. As a reference for my leg day I normally squat 100kg (220lb) for sets of 5x5, (Volume of 2500kg). Once that drops off you need to vary things up a bit and dropping the squat volume High volume is great especially with squats. And to add, most of that was when I was powerbuilding, so the squats were low bar squats. I only got 9 of them. And under the new program I'm squatting 80kg (176lb) for sets of 5x10 (Volume of 4000kg). hypertrophy? How do you balance enough volume to build size without compromising strength due to excessive fatigue? Sep 1, 2017 · For a decent period you will be able to squat freqently at maximal weights and eat and make improvements. 500 squats sounds a bit extreme. I've been experimenting with more squat volume recently. As far as back squats, you’ll be fine working up to a triple at 85% and then doing a couple of backdown sets of 10 at 50%. High volume is definitely a necessity. At most, I was squatting 3 times a week (1 day heavy and 2 days moderate/light weight, dynamic/speed work). And with lower external load (weight on the bar), work on internal load by doing pauses, tempo, eccentrics, etc. This still gives you plenty of flexibility to integrate more accessory work or variations of your competition lifts. 160 votes, 81 comments. Because the squat includes large muscle groups, high-volume squatting with help tap into your anabolic state, creating much faster gains. In short, after 20 weeks, my total went from 335kg/738lbs to 450kg/992lbs. My goals are about 70 / 30 - strength / size. Wednesday : Heaviest Top Sets of Bench followed by a lot of volume + OHP + Front Squat as a warmup for my light deadlift variation. This is a command with a promise for your gains shall increase in this and your plateaus will end in this. Another way you might think of programming it is a 4 day upper/lower split: bench volume on Monday, squat volume Tuesday, bench intensity Thursday, and squat intensity on Friday. Plus using accessories like lunges and leg extensions for basic leg work instead of just slamming out more squats and getting beat up. Bench 2 times a week. For myself, my coach programs only two days with squatting, one day for back squat and one day for front squat but this is because I have strong squats already. I've had some success with programs like these, but I'm curious to see what y'all have had the most success with. I am just finishing my third run of Deep Water and it is still the most effective singular program I've ever run in 22 years of lifting weights. nSuns, for example, has as much deadlift volume as squat volume. 1. 2 sets of smith machine squats, close to failure (first 6-10 reps, second 10-12 reps) Single leg smith machine squat- 3 sets close to failure, 8-12 reps. A bigger muscle is a stronger muscle. The volume of squats should reflect what you need in terms of development as an athlete. Thou shall squat everyday, alternate Bench and Press, and alternate Row and Deadlift Thou shall do FIVE sets of Five reps. How much squatting volume have you been doing over the past weeks and months? Discomfort or pain can be the result of the accumulation of volume. so I've been considering doing something like 3x7 squats. I stick my non squatting leg out in front of me and touch it to the ground to provide support, as I cannot yet do this with weight unassisted Adductor machine- 3 sets of 12-15 Contextualize your training. Personally, I used to run the Reddit PPL, which has 1x5 deadlifting once a week (though I upped it to 3x5, still once a week) and 3x5 squatting twice a week. What matters is total volume frequency isnt really important in it self, on a weekly scale. Supplemental straight bar military press Squat heavy and bench heavy on third day with one large volume set. I remember doing bodyweight squats after a workout once, I just got around 30 I think and I could rep over 225lb on squat. There are programs like Starting Strength 3x5 that will allow you a longer time fram of progress, because they don’t have the lifter doing insane squat volume 5x5 is traditionally a bodybuilding rep scheme and the amount of weight and volume are too much at the end of the course. 10x10 is a fuckin hard thing to do, especially on things like deadlifts (grip mainly) and squats. I work up to five sets of triples, then an all out set of 10 with the same weight, few heavier sets of singles/triples, then a couple more sets of 10 at around 80% of the top set weight. Even if you get away from back squatting for a while and focus on front squat, leg press and deadlift, you’re not losing strength. Sep 4, 2024 · Volume: I’ve heard that volume is key for hypertrophy, but that too much volume can interfere with strength gains due to fatigue. I think just building up to 200 bodyweight squats with good form would take me a while. Squatting is one of the most foundational movements we as humans do. I squat every workout and I only compete in highland games. recommended hypertrophy range is generally 8-12 reps. Everything is on an intensity and volume scale, more intensity the less volume and vise versa. Almost a thousand-pound total and in between, I even managed to fix my deadlift and low-bar squat form, which probably contributed to the jump you see from 1st cycle to 2nd cycle. Stick with 5x5 then, you will get stronger and as you get stronger, heavy 5x5 squats etc will be enough volume, they’ll wreck you I do 200kg 5x5 squats from time to time and it takes me an hour and I’m honestly wrecked after it Nothing better than a heavy 5x5 imo and I’ve done a few different plans with weightlifting 🏋️‍♀️ You can squat every day assuming low enough volume. It's also wildly inaccurate to claim that squats are just for powerlifters, nearly every athlete does some form of squatting these days. From what i understand deadlifts are much harder to recover from than squats but are a great compound lift for overloading and progression. If so deloading both volume and intensity is recommended. The burn was like nothing I've ever felt either. uoznqej jmst msyqs uxli nkxpu vnth etb rilysi izmf qmbtpwj hlmfl hyqfv vstsv thbzj dlcqa