Best Way to Implement Varied Squat Forms in 5x5

[WiggyWild]

I'm using the tried and true 5x5 Bill Starr routine with great success. I would like to add some varied squat routines into my workout and I'm wondering how would this would be efficiently accomplished, and if it is even worth it.

I usually do ass to the ground except on my 5th heavy set where I go just below parallel. I've noticed that I can pile on about 50 more lbs and go almost as low, but I'm currently resetting due to a stall, and I've been increasing the weight ~5lbs a week with focus on getting the ass to the ground with good results over the past 2 weeks.

Recently, on my lighter squat day, I've decided to do front squats on the first set, since I've never ever done them before, very narrow stance back squats on the second set, box squats on the 3rd set, and ATG on the 4th set.

I'm also contemplating throwing in the zukkerman squat, but it looks pretty scary.

Would I be better off completely subbing one of these exercises for the light day, or would using this progrerssion throughout the week be fine.

Or do you think there's just too much benefit from regular squats to even mess with a program that has been very successful thus far.

There's probably no real correct answer, but I thought I'd spark some conversation about the subject.

 

[ChuteBoxer]

Squats are my favorite lift. I have done many variations for the past few years and my whole routine has been based around them.

I like Bulgarians, Overhead, Pistols, Wide (Sumo), and Box Squats.

Every variation has its advantages, and what you do is going to be determined by your goals. I lift primarily for sports performance, and have some insight there, but I do not have extensive BB knowledge like most of the Bro's around here do.

What are your goals?

 

[djeclipse]

I'm using the tried and true 5x5 Bill Starr routine with great success. I would like to add some varied squat routines into my workout and I'm wondering how would this would be efficiently accomplished, and if it is even worth it.

I usually do ass to the ground except on my 5th heavy set where I go just below parallel. I've noticed that I can pile on about 50 more lbs and go almost as low, but I'm currently resetting due to a stall, and I've been increasing the weight ~5lbs a week with focus on getting the ass to the ground with good results over the past 2 weeks.

Recently, on my lighter squat day, I've decided to do front squats on the first set, since I've never ever done them before, very narrow stance back squats on the second set, box squats on the 3rd set, and ATG on the 4th set.

I'm also contemplating throwing in the zukkerman squat, but it looks pretty scary.

Would I be better off completely subbing one of these exercises for the light day, or would using this progrerssion throughout the week be fine.

Or do you think there's just too much benefit from regular squats to even mess with a program that has been very successful thus far.

There's probably no real correct answer, but I thought I'd spark some conversation about the subject.

Front squats can be substituted for back squats on Wed as eventually, deep into the program, squatting 3x/ week can be pretty taxing.

Many people substitute front squats on Wed to reduce the load/ over all tonage for the week.

 

[WiggyWild]

I really just wanna get big. I've cut 14 lbs over the last 2-3 months and while I'm not ripped, I've cut the cardio and adjusted my diet to focus on strength gains.

I guess a revised version of my q would be:

Will front squats assist in strength and mass gains for regular squat or should I go until I can't take it nemore.

My knees are again suffering but I believe that to be mostly from deadlifts.

 

[djeclipse]

I really just wanna get big. I've cut 14 lbs over the last 2-3 months and while I'm not ripped, I've cut the cardio and adjusted my diet to focus on strength gains.

I guess a revised version of my q would be:

Will front squats assist in strength and mass gains for regular squat or should I go until I can't take it nemore.

My knees are again suffering but I believe that to be mostly from deadlifts.

So you're talking about subbing front squats for back squat for the entire workout, not just Wed?

Ultimately you go with what ever movement allows you to lift the most weight. That would be the Back squat for sure. Some people later on in the program have subbed in Front squat for Back squat on Wed as squatting 3x per week can take it's tole.

How long have you been on the program? What is your form like for your squat? Form may be the reason your knees are hurting.

If you need to rest your knees you can reset your squat back 4-5 weeks, give the knees some rest form squatting heavy each week. Or you may be ready for a week of deload and then start 4 weeks out form our current Pr's.