TLDR Squatting more frequently is an option to improve your squat but usually not a good one, unless you squat once a week or someshit, and almost certainly not attributable to the increase in frequency alone. If you have to ask these questions in all likelihood it is not appropriate for you. Stuff like “If I do a program but skip 14%ish…”
Better off perfecting your technique (post a formcheck) and reading up on the principles of strength training before jumping headfirst into something like squatting everyday having been on a program where all the principles of strength training had already been applied: the thinking and tinkering had been done for you. Leave everyday squatting for when you’re ready.
Frequency is only one variable to be controlled/manipulated in one’s program. As with any training variable that can be manipulated there are pros/cons to high frequency training e.g. technique development, practice and maintenance. Variables shouldn’t be thought of or treated as independent of one another when looking at programming. Kinda or looking at the big picture kind of deal.
High frequency can work well but squatting everyday seems to be the magic bullet/quick fix that especially attracts those who are not ready to use it.
Is good fun tho
Smolov isn’t squatting everyday. I’v run it. The frequency, being between 3-4 days/week is not what get’s people. It’s the high volume and workloads that often lead to poor recovery, drop out and injury. I could see this from a glance at the program however I was confident in my own work capacity built up over time would allow me to tolerate the volume. Also I was well versed with how it feels to exceeds my body’s recovery ability so was confident I could recognize the signs and back off if required.
Anecdotally you may hear of people doing well enough and other people ending up injured. One group was probably smart about it and manipulated training variables to allow for recovery, got lucky in autoregulating/bitching out lel their training or were running a program which tho high frequency, when other variables were taken into account, was not particularly challenging.
Squatting more is just one possible solution to your trash squat and may not be appropriate unless you only squat once a week. Stuff like aspiring to technical mastery, tracking and increasing workload over the long term etc. are basic training principles that are inviolable if you wish to continue making progress. They may be basic but its the minority of lifters who always apply it and frankly nobody can say that they’ve maxed out on either.
Learn the principles, consider your training in that context e.g. where you are doing well and where you are lacking, apply the principles in modifications that you make and put in the work with the peace of mind that you’ve built your base on solid foundations/principles and all that’s left is to put in the work and build up as high as you wish.
A consistent caloric deficit is too lel