I’ll be doing sets of 6-8 and sets of 5 for the next 6-8 weeks and see how things go.
I’ve got legs today so just a few more hours till front squats
One more question: When I start back squatting again in 6-8 weeks, can I expect to be at the same strength level? I’m wondering because I’m basically using half as much weight with the front squat than I handle in the back squat. I’m planning on going heavier on leg press this 6-8 weeks to compensate for it while keeping my style of leg extensions and leg curls the same.
I’m thinking that if I do gain any strength on the back squat, its going to be from the improved core strength I’ll get out of the front squats.
I think that the range of sets and reps posted here is too small. I’ve fluctuated from 3 rep maxes (same as back) to doing 165lbs for 10 mins. (around 110 reps). Then again, I almost exclusively do front squats now, plus I have already worked through the initial difficulties front squats present. Any input?
[quote]Big Aristotle wrote:
Thanks to everyone for the input
I’ll be doing sets of 6-8 and sets of 5 for the next 6-8 weeks and see how things go.
I’ve got legs today so just a few more hours till front squats
One more question: When I start back squatting again in 6-8 weeks, can I expect to be at the same strength level? I’m wondering because I’m basically using half as much weight with the front squat than I handle in the back squat. I’m planning on going heavier on leg press this 6-8 weeks to compensate for it while keeping my style of leg extensions and leg curls the same.
I’m thinking that if I do gain any strength on the back squat, its going to be from the improved core strength I’ll get out of the front squats. [/quote]
Why don’t just keep front squatting until you get to the same weight you were working with on your back squats? Stay with it longer… reap the benefits.
I usually do 4-8, but I’ve went up as high as 12-15 before. Your lower back starts to give out earlier than legs at the higher reps though, and in my case you get wicked painful pumps. I’d say 3-10 reps will do you good.
As for wrist flexibility issues - I sometimes hold the barbell in place with just my middle and index fingers. The bar should be stable on your shoulders anyway, so it doesn’t make a big difference.
[quote]SSC wrote:
Why don’t just keep front squatting until you get to the same weight you were working with on your back squats? Stay with it longer… reap the benefits.[/quote]
I back squat 445 x 5, so I’d have to get to ronnie coleman status to have my front squat catch up
I guess I’m not the only person who starts to lose it once I get above 5-6 reps. This makes me feel less lame about my front squats.
I personally switched from back to front for a while because my hips were killing me the day after squatting. When they felt better, I went back noticably stronger on my back squat. So I am working it in and out every couple months, now, to bust plateaus.
I narrowed my stance this week and went hams to calves for the front squats. Brutal.
Warmed up and started with 135 x 8. Easy
160 x 8
185 x 6
205 x 5
225 x 5
Got greedy and went for 245. Had to bail on the bottom of the 3 rep. Sucked.
185 x 5 w/ chains
185 x 5 w/ chains
By the time I finished my last work set, the lateral portion of my quads were on fire. Very pleased. No strain on my lower back and plenty of work for my core. Finished the rest of my leg day and was waddling out of the gym.
Thanks to everyone for the input. I’m feeling like this rep scheme is going to be a big help busting through the plateau I’m in right now.
[quote]G87 wrote:
I usually do 4-8, but I’ve went up as high as 12-15 before. Your lower back starts to give out earlier than legs at the higher reps though, and in my case you get wicked painful pumps. I’d say 3-10 reps will do you good.
As for wrist flexibility issues - I sometimes hold the barbell in place with just my middle and index fingers. The bar should be stable on your shoulders anyway, so it doesn’t make a big difference.
[/quote]
i use straps tied onto the bar and then hold the free end to keep it stable. has eliminated all the slipping that i used to get on this exercise.
I find front squats to be a great replacement for back squats in regards to overall feel.
Although they are initially more difficult to learn/get comfortable with using the clean grip, my quads are bigger now than they were when my 2RM back squat was 385lbs. There is also some more noticeable upper quad growth as well.
I have not done back squats in 3 months, and I have brought up my FS 5RM to 235lbs in that time. On top of that, my hips and knees feel better than they ever have!!
The clean grip is hard on the wrists initially, but it allows you to breathe better because you do not have to keep the bar super tight against your throat.
I don’t know how you are gripping the bar, but, you only really need to have 3 fingers from each hand touching the bar, just to keep things in line with your shoulders and not rolling around. Just the crux of your 2nd joint in each finger is necessary for stability. (i.e. the 2nd bend and the accompanying flat spot on your fingers).
A 5x5 or 4x6 scheme works well, but make sure to throw in a 20 rep widowmaker at the end of the FS routine every now and again. Its a real ass kicker, but it forces you to learn how to get the breathing aspect of the exercise.
[quote]AndrewMuir wrote:
my quads are bigger now than they were when my 2RM back squat was 385lbs. There is also some more noticeable upper quad growth as well.
I have not done back squats in 3 months, and I have brought up my FS 5RM to 235lbs in that time.[/quote]
if your legs were capable of a legit 385 backsquat for a double, i’m very suprised that they grew by only front squatting 235/5 and not backsquatting heavy for 3 months
My outer quads (vastus lateralis) and upper quads (vastus intermedius) have visible growth since switching to front squats. I presume this has occurred because of going through full range of motion, ass to grass, as well as the greater focus on the quadriceps as a whole muscle group instead of just the inner portions.
I switched to front squats because I found my back squatting to be stagnant growth wise. I’m excited to get back to back squats after about 6 more weeks of doing front squats. I want to break 400lbs on back squats.
Ive done them for a while now, but Im starting to bruise on my delts cuz of where I hold it. If I hold it in that slot right where the shoulder meets I can’t breath at all. After two or so I have to stop. This is with arms crossed of course. I felt I could do better work than the clean grip. I’ve pretty much always had it cut off my breathing. It also cuts off the blood. If I do any amount, my face gets really red.
