Please Scroll Down to See Forums Below
Best squat routine?
- Thread starter Eric1987
- Start date
It depends what you're looking for, if you're looking for strength then 5x5 works well, but usually you need to drop it to 3x3 as the weights start to push you close to failure. For strength try to avoid failure.
If you're using the routine to pump up, then I'm afraid I have no advice as I'm a powerlifter not a body builder.
Try doing the routine like this though
Keep the same weight for all five sets. As the weight gets difficult drop to 3x5, again keeping the weight the same, and eventually drop to 3x3.
In my mind what you're doing is actually a warm up and 1x5
If all out strength was your goal I'd finish it off with a peaking cycle by dropping to 2x2, then 1x2 and eventually 1x1 for the final week or two
Jay
If you're using the routine to pump up, then I'm afraid I have no advice as I'm a powerlifter not a body builder.
Try doing the routine like this though
Keep the same weight for all five sets. As the weight gets difficult drop to 3x5, again keeping the weight the same, and eventually drop to 3x3.
In my mind what you're doing is actually a warm up and 1x5
If all out strength was your goal I'd finish it off with a peaking cycle by dropping to 2x2, then 1x2 and eventually 1x1 for the final week or two
Jay
![[CinnamonBuns]](/forum/data/avatars/m/171/171869.jpg?1674492025){kind=avatar}
[CinnamonBuns]
New member
almost any rep range will work for squats
just make sure you bring 110% to the rack
just make sure you bring 110% to the rack
wills_got_rythm
Banned
after you do these sets rest for a few minutes and do 145 for 20 reps you will get a pump.
Yeah do front squats for 5 reps with the max weight you can handle and without rest switch to back squats till failure, rest 3 minutes and repeat once or twice! That's gonna give u pump and strength
Front and back? You mean holding onto the bar instead of resting nit on your shoulders?
This is good advice.
Eric1987-
The next time you squat do the same progression you listed. Work up to 185 and do five sets of five. If you hit all five sets of five with 185 add five to ten pounds to it next time you squat. If you don't hit all five sets of five with 185 stick with it until you do. You should be able to progress like this for a while.
I mean front squat for 5 reps, rerack the bar then without waiting any longer switch to normal squats and do that same weight until failure. Front Squats check this ----> YouTube - How to do a FRONT SQUAT?
I have a friend who's a trainer and who played D-Line @ Nebraska. He and I used to do 30 minute squats, you'll need a stopwatch;
Load the bar with about 75% of your max weight
Perform one set of squats, 10 reps
Wait one minute
Perform another set of squats, 10 reps
Wait on minute
Do this for 30 minutes, you'll get a serious PUMP
Load the bar with about 75% of your max weight
Perform one set of squats, 10 reps
Wait one minute
Perform another set of squats, 10 reps
Wait on minute
Do this for 30 minutes, you'll get a serious PUMP
If you want a solid full pump, you have to do more reps.
Like Dave said...the pump you get doesn't mean that they will grow OR get stronger!
For insane leg pains and growth...I like to try and do 2 sets of breathing front squats...20 reps each. They kill my quads like nothing else and they are usually jumping up and down on their own as I'm trying to complete my 2nd set.
Breathing hack squats are OK too.
You can always try and do some reps into your routine. You could go for something like 85 x 30, 95 x 25, 105 x 20, 115 x 20, 125 x 20, 135 x 20. I don't think that you will complete it though. The weights aren't important as the reps and the intensity. A 20 rep set should take 2-3 minutes to complete.
A couple years ago I was working with a guy who had never squatted before and had VERY skinny legs. At week 1 he failed with a horrilbe 132 squat and by the end of 6 weeks he got 20+ with it. (He also got bigger and leaner)
For insane leg pains and growth...I like to try and do 2 sets of breathing front squats...20 reps each. They kill my quads like nothing else and they are usually jumping up and down on their own as I'm trying to complete my 2nd set.
Breathing hack squats are OK too.
You can always try and do some reps into your routine. You could go for something like 85 x 30, 95 x 25, 105 x 20, 115 x 20, 125 x 20, 135 x 20. I don't think that you will complete it though. The weights aren't important as the reps and the intensity. A 20 rep set should take 2-3 minutes to complete.
A couple years ago I was working with a guy who had never squatted before and had VERY skinny legs. At week 1 he failed with a horrilbe 132 squat and by the end of 6 weeks he got 20+ with it. (He also got bigger and leaner)
2evil
Well-known member
The routine I really have had great results on goes like this:
225x20
275x15
325x10
375x5-7
Sometimes I'll do drop sets after this or move up to 405+ and do sets of 1-3 reps. Adjust the weight accordingly and be safe...
I strongly believe that more reps = growth when it comes to legs. You will feel the above routine for days!
225x20
275x15
325x10
375x5-7
Sometimes I'll do drop sets after this or move up to 405+ and do sets of 1-3 reps. Adjust the weight accordingly and be safe...
I strongly believe that more reps = growth when it comes to legs. You will feel the above routine for days!
Havnt posted in a while...quiet day at work so figured I'd chime in...
Heres what I do...works real well and incorporates both slow and fast twitch muscle fibers.
4 sets Leg ext
2 warm up sets squats
3 sets of 5 reps. ( this is your target wieght. So you do the 3x5 at the same wieght. if you complete then add 10 lbs total next workout)
1 set of 10-12 reps( Same concept as above. you will squat lighter on this last set, however, everytime you complete you will add 10 lbs next workout).
2 sets of leg press 15-20 reps( once this is completed, you will add a 25lb plate to each side).
last excersize, either lunges or extensions again.
The concept is simple...you combine a power/strength component with a high rep component. Its very easy to monitor.
Heres what I do...works real well and incorporates both slow and fast twitch muscle fibers.
4 sets Leg ext
2 warm up sets squats
3 sets of 5 reps. ( this is your target wieght. So you do the 3x5 at the same wieght. if you complete then add 10 lbs total next workout)
1 set of 10-12 reps( Same concept as above. you will squat lighter on this last set, however, everytime you complete you will add 10 lbs next workout).
2 sets of leg press 15-20 reps( once this is completed, you will add a 25lb plate to each side).
last excersize, either lunges or extensions again.
The concept is simple...you combine a power/strength component with a high rep component. Its very easy to monitor.
musketeer
New member
A pump in the thighs is difficult to achieve because the squat is very much an all body exercise and the pump involves forcing blood into a muscle group faster than it can drain.
High reps and intensity will give that efect so I would recommend NOT trying to get a pump, but if you want one, a superset with leg extensions followed by 10 reps of non-lockout squats will probably produce the effect.
High reps and intensity will give that efect so I would recommend NOT trying to get a pump, but if you want one, a superset with leg extensions followed by 10 reps of non-lockout squats will probably produce the effect.
