Gonna start 5 sets of 5 reps on squats soon, but right now im doing sets of 10-12 reps. Should I take my current weight and try to crank out 5x5 with it?
I’m currently using a 5x5 protocol for squats, with better growth, after switching from a higher rep plan. Of course you will use more weight. Think about it: if you can already do sets of 10, sets of 5 with the same weight will be a cake walk. You could probably use your old weight for 2 warmup sets before getting into your 5 work sets. I do three warmup sets, starting with just the bar, then two intermediate loads, scaling up to the weight I’ll use for my 5 work sets. I’m kinda old so you may want more than the bar for your first warmup. It’s like a mental/neural prep for the movement.
The other thing to decide upon is to set a tempo for the reps and a specific rest time. The weight you can push is quite dependent on these factors too. My goal was more hypertrophy related so I settled on 60-90 seconds rest. Time your rests for consistency.
I don’t believe you should load yourself to failure on squats, since it is imperative to maintain good control of your form for safety.
Use your best judgement and up the weight, such that, with your chosen tempos and rest times, you are starting to feel like failure is approaching on the last couple of reps of sets 4 and 5. Afterwards, your legs are wobbly and shakey, but not totally wiped where you can’t walk at all. Again, this depends on what you’re doing next. I follow squats with 5x5, 60s rest, and no warmup on leg extensions.
I don’t try to reduce loading to formulas. I wonder how the rest of you choose your loading level. My heart rate and respiration also play into it, although this seems to be much less of a limiting factor with only 5 reps. I believe this is highly dependent on the individual and muscle fiber type, so take my methods as a test starting point.
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Quit worrying about it. Do more tomorrow than you did today, more the next day than you do tomorrow. You’ll be fine
If weightraining only consists of squats+ 2-3 assistance exercices, how many times a week would it be optimal to train 5*5 squaTS? Im shoooting for once every third day, but how much would/would not be overtraining? Generally…
Do a search on Training With Maximal Weights by Charles Poliquin all the info you need is there. BTW it is an awesome workout!