What are your guys favorite squat routine?
Squating twice a week with only 1 working set of 3 reps puting on a rep every workout until you get to 7 then throwing on another 30lbs and strating over.
But as far as mainstream routines smolov looks like the best.
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Smolov
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5x5
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Waves of 4x3 intercalated with 3x6 i.e. 85% and 70% of 1RM
I’ve had the best increase in strength with Smolov. I think it’s pretty good for any beginnner/intermediate powerlifter. I went from 330 lbs to 374 lbs in 4 weeks (3 weeks smolov 1 week rest) without any problem what-so-ever, I didn’t even think it was that challenging. Although when you get your raw squat up, maybe 440+, I’m afraid it will be too taxing to your system to be effective.
Ive been using the 3x6 monday, wed, friday Mark Rippetoe suggests. Been working very well. My form wasnt great beginning and I had to iron a few things out with that, but now Im up to 3 sets of 6 with 295 very solid up from 3 sets of 6 with 245 shitty. Been about 2 months now.
Squat 3x a week, 6reps x 5sets @ 80% of 1RM. Thats a total BAST along with the rest of the OLifts and whilst sprinting also…
The Russian Squat routine was great for me when I did it 2yrs ago.
Koing
lol that’s a lot of squatting Koing.
On the other hand I like ONE heavy-ass gruelding leg day lol. Then one more leg day - which will be for the deadlift.
Squat - work up to a heavy 3-5RM, every few weeks just mix it up and go for some higher numbers with a weight. After that pause squats in the hole 3x3 with 3 secon pauses, if your still feelin okay, add in some bulgarion split squats or front squats. Usually the last exercise I posted will be done only when doing 3-5RM’s on squats.
20-rep squats using a 10RM. Nuff said.
So smolov and then 20 rep squats?
Sheiko.
Sets of: 12, 10, 6-8 , 3-5RM
Adding weight each set.
If I do front squats I do 4 or 5 sets of 4-6 reps, decreasing reps as weight increases each set. I can’t do back and front squats in the same workout so I have a front squat leg day and a back squat leg day each week.