Accelerated squat program?

[brad34]

After neglecting my squats for too long I am focussed on catching up to where I need to be.

I am looking for an effective accelerated squat program!

I recently picked up a power rack and weights so I can hit them at home when I can't make it to the gym.

I found one six week program which lays out a 1x20 three days a week, adding 5 lbs per workout.

Is this effective? Any others?

Thanks!

 

[SouthernLord]

Here it is.........

Bill Starr 5x5 - Madcow Intermediate or Linear Version

 

[ExtraMile]

Either that ^^ or "Squats & Milk" I would have guessed...

 

[WiggyWild]

5x5 I agree 100%. Expect to put 50 - 90 lbs on your squat (especially if you don't squat heavy) and many inches on your legs. Go ass to the ground even on the heaviest lifts and design your 5rm max on that not parallel. After you plateau you can still expect good gains going parallel.

 

[brad34]

Thanks for the feedback, I am going to start the whole intermediate 5x5 program tomorrow..can't wait to start!

 

[SaiBoT]

I prefer the 3x5 rippetoe beginner version over the intermediate 5x5 because at your level on squats you can easily add 5-10lbs on each workout (15-30lbs per week) instead of 10lbs every week. IMO if you need to catch up this will get you there faster and save the intermediate level for when you already do heavy ass squats, read, digest it and take your conclusions. Good luck.

 

[bblazer]

I have got to go With SaiBot on this one. The Rippetoe method would be better for you considering the situation.

B-

 

[cobracock1979]

6 weeks of widowmakers every 3 days, then swithch to a 5x5 bro

 

[mattu3743]

i'm not the biggest fan of 5x5's but if you chose to do this than i would through in some higher rep days like between 8-12 reps to help get more blood pumping into the muscle because i believe thatthe more blood that you put into to muscle the better the gains. But it is good to do both high rep and low reps
not just one. You'll learn more about yourself like you body if you experiament with different types and never rely on one type of routine. Just my 2 cents bro take it or leave wont bother me.

 

[brad34]

Thanks for the feedback.

If I do the 5x5 I realize I will be making much bigger gains with my squats than the program lays out, however, I can just up the weight accordingly to match those gains, correct??

Percentage-wise I don't expect to make such huge gains with the other lifts, however I hope to push my current bench press 5RM of 170 to 191 in 8 weeks!

 

[b fold the truth]

6 weeks of widowmakers every 3 days, then swithch to a 5x5 bro

Widowmakers are some serious stuff...you mean breathing reps with high reps...right?

I know that I'd never recover fast enough, but for a beginner they could probably do a widowmaker and not recruit enough fibers to be trashed 3 days later still.

Most important thing...just squat. Pick a method, a set and rep range, and do them hard for a long period of time.

 

[cobracock1979]

By widowmaker I mean a warmup set of 15 reps at 50%1rm, then a "Widowmaker" set of 20 reps at about 70%1rm - deep squats. Yeah, breathing wise I hyper ventilate before, as a lotta bros fails the last few reps due to lack of O2 rather than lack of strength/ endurance.

Rules are you can stop between reps but cannot put the bar down. Last 3/4 reps should be excruciating. Yeah, only do this for 6 weeks then switch as recovey will start to be affected after that period.

Its the best way for a beginner (which I was as far as rack squats only 4/5 months ago). It worked great for me - max growth and strength increases. I then did a 5x5 to improve strength and have now swithched to 5 sets of 12, increasein from 60%1rm to 75% 1rm - aiming for hypertrophy rather than strength.

 

[b fold the truth]

By widowmaker I mean a warmup set of 15 reps at 50%1rm, then a "Widowmaker" set of 20 reps at about 70%1rm - deep squats. Yeah, breathing wise I hyper ventilate before, as a lotta bros fails the last few reps due to lack of O2 rather than lack of strength/ endurance.

Rules are you can stop between reps but cannot put the bar down. Last 3/4 reps should be excruciating. Yeah, only do this for 6 weeks then switch as recovey will start to be affected after that period.

Its the best way for a beginner (which I was as far as rack squats only 4/5 months ago). It worked great for me - max growth and strength increases. I then did a 5x5 to improve strength and have now swithched to 5 sets of 12, increasein from 60%1rm to 75% 1rm - aiming for hypertrophy rather than strength.

I can see it working for a beginner. There is no way an advanced lifter can squat 70% for 20 reps anyway.

Even then...a set of 20 (a real set like we are both talking about, where you see THE PALE HORSE) would be hard for anyone to pull off every 3 days for 6 weeks without injury or overtraining.

 

[cobracock1979]

Yeah its tough, but at begineer level we are not talkin serious weight. Thinking back it may have been every 4 days I will check it out, but its definately do-able for 6 weeks.

Its a big shock to the legs and I personally got a big payof from it. Certainly at your level 70% is difficult but check "widowmaker" on youtube. There are some serouse dude's doin a set with big weights, including (I think if my memory is correct) Ron Coleman. Worth a look anyway.