Squat volume reddit. In all honesty I personally don’t really use either.

Squat volume reddit My leg endurance and overall fitness was I'm running a RPE based template right now that got my squat from a all out 425 to a 440 with some left in the tank over 8 weeks. r/joinsquad: Squad is a teamwork oriented tactical shooter being made by the Canadian-based Offworld Industries. Few people can do five hard sets of squats in ten minutes. That same squat set written based on relative numbers, 100%/5x5 means athlete A is working at 160 while athlete B is working at 115. For a period of time I did 100 reps of pistol squats per workout. For my volume I find I need more than sets of 5, so I do 5 sets of 12 on Monday. ). we have up to 5 attempts to establish it, attempt 1 being your first warm-up weight. I recently read that heavy deadlifts can burn a measurable amount of calories. I normally train with heavy weights May 29, 2024 · First, watch this Reddit user show off a 480lb squat with full depth [23]. I started squatting again around Jan of 2023 after beginning to work out in Sept. I started out squatting 90-100lbs for reps and quickly progressed to 185 or so for reps and then started squatting consistently 2X a week: one heavy day, one lighter day. nSuns, for example, has as much deadlift volume as squat volume. Squats: Pause Squats (honorable mention Low box squats) I've always failed on squats to get out of the hole and had trouble maintaining tightness in the bottom but pause squats helped A LOT. I'm on week 2 and tomorrow is volume front squat. 147. Now my goal is to increase my snatch and C&J because they are unproportionally lower than my front & back squats. I'm basically worried that 5/3/1 wont provide enough volume to progress my lifts. Yeah squats are the king of legs. My Wednesday active recovery day splits up the workouts and is all about biking, shoulder mobility, different types of squats with pvc pipes and a little explosive dB work. Slightly less for deadlift days. My hips also shoot up and I’m posterior chain dominant, I found front squats and Hatfield squats way more productive to bias quads / train more upright pattern than just forcing high Squat volume (frequency and sets per workout) can leo be a factor. This is the lowest recommended volume in The Texas Method Part 1 by Justin Lascek. To answer your Look at John Meadows' Creeping Death II. It's not universal, but most beginners will see increases to View community ranking In the Top 1% of largest communities on Reddit. On the other side 143 squats are feeling great but only Where the volume really becomes a problem is when you hit your second (or third, maybe) plateau in the deadlift. Listen to your bod and youll be fine. Balanced growth Squats (and DL, BP, Pullups, Rows) A lot of beginner programs have way less deadlift volume than squat volume, but this isn’t universal. Best. I thought the rule was exhale when you exert effort. 160 votes, 81 comments. I've seen so many people squat at the gym with such shitty mobility. Squatting for lower class athletes works well around 3-4 days/wk, two of which are heavy. My PT on the other hand was awesome and knew all about low bar squats and said they're fine to do, and I was in there FOR A BACK INJURY. In Sheiko I'm squatting and pulling 2x per week and benching 4x per week, and getting about 10 sets of both squats and DLs per week and about 20 sets of bench press all above 70% of my 1RM. Next air squats with arms/hands raised should look perfect as well. Max Aita's method for volume is to start with slightly fewer sets and add volume each week by adding a set. I also went from doing 10x5 pull-ups to 10x8. There's probably no wrong way to add squats, they should just be lighter to account for the deadlift fatigue. I was same as you until I started adding more DL specific volume in intentionally (which may come at the cost of Squat volume depending on recovery, food, time avail, etc. Back squat Monday and Friday, front squat Wednesday. I do a difficult day followed by an easy day followed by another difficult day, and so on. After friday intensity you can add 1-2 isolation exercises. It took me a while to work up to this volume of lifting and running. Volume depends on conditioning; a well conditioned athlete can handle a greater volume. Tried the Zach Telander squat volume pyramid it was a lot of fun. Please do not offer immediate unsolicited advice; be an adult, and ask first. I get a pump, I practice perfect form and I never miss a rep. I do as many triples as I can in 12 minutes to get some extra volume in. Not only is it dangerous, but you're basically wasting your time if you don't work on it. Like I have to turn up the volume on my mic really loud to hear regularly. Someone else mentioned that v29 was designed for someone working on their deadlift, so that's why v29 has lower squat volume. Arms and low back were done 1 - 2 times per week. The workout: I bought the book and read it twice on a Sunday afternoon. Is this a bad idea? If not any suggestions on battling leg fatigue with the high volume of squats in the programme? Squats, close grip bench, chin ups, and snatch grip deads are done for 10x10. 10x10 is the max I’ve heard of a natural lifter doing on any kind of regular basis (like Deep Water or German Volume Training) and that’s usually it for big lower body lifts for the day - there would just be some assistance/accessory lifts after that. Typically I run around 70% overall with 30-40% effects. Just happy to hit a PR after many months. Catalyst/Greg Everett just posted this on Instagram. Clarence Kennedy Squats More Than You. Good to know, thanks! Sounds like I might be on the right track here; Right now I'm doing a cycle with the dynamic work from Beyond 5/3/1 instead of the usual 3s week, and a bit more focus on volume and singles on 5s and 1s week, respectively. s. I know Jeff Nippard talks Overall volume needs to be lower along with sound effects. Just watch your volume, youll notice by Thurs/Fri each week your gonna start running outta gas on the big lifts. I switched to 3x5 and upped the weight by 5kg. Back Squat: 5 sets x 5 reps at 70% of your 1RM. Unless you are competing, I would try to find a minimal effective training volume in order to give yourself the best shot at recovery. Since I have started following it, I have felt like a beat down p. This usually results in fewer reps, which means less volume, too -- also I know the common wisdom is conventional deadlifts are more taxing on the body and CNS than back squats. A place for the pursuit of physical fitness goals. I finished at Do goblet squats have other benefits compared to a barbell back squat or front squat? I’ve used them occasionally with a light weight as more of a warmup before barbell lifts or as part of a conditioning workout with other movements, but never really focused on them much or went super heavy. Therefore, I think it would be wise to reduce the squat volume to 3x5 on volume day. Considering that was how my base cycle looked (apart from the engorged squat schedule/lack of deadlifts), I think it should be reasonable enough. Remember that the Soviets considered volume and intensity as being separate and did waves regarding percentage. I'd add about 5-10lbs each time depending on how well the previous 1 rep max was. The leg presses are just too taxing for what I get out of them and I seem to get more out of a squat or something (free ab work). Day 1 - Paused Bench Max, Paused Slingshot Max, OHP Volume Day 2 - Box Squat Max, Deadlift Volume Day 3 - Conditioning(power cleans, air runner, sled, farmers walks, etc. 12M subscribers in the Fitness community. Entries can be submitted here Low bar squat. TLDR; Alan Thrall thinks 5/3/1 is not good for long term strength progression because it lacks volume. Wednesday I do 3x3 for a heavy Front squat, usually use my max clean weight or slightly more. Focusing only on absolute strength Yeah - this is just not true. Reddit PPL says both squat and leg press for lower day. front squats, safety bar variations, whatever. If im doing heavy weight or high volume squats, multiple days in a row, thats too much squatting for me. 1- Reduce current volume and/or intensity of squats to a manageable level that doesn't cause excessive doms. However, just like other movements the back squat is going to benefit most from a full programming cycle. New. This thread is archived More getting into position than pulling the bar. A lot of you ask about this and in my opinion this is pretty accurate. 2- Incorporate a lot more single leg work as a substitute for the reduction in squat volume 3- Introduce Copenhagen planks (I just looked up some progressions I can use). The same principles apply to anything else. Another solution is to just add slightly more squat volume after your 3x5 squats by doing something like 3x8 with a lighter weight while Also, my "max" being used to calculate the numbers is actually 90ish% of my 1RM. 5 deadlifts and volume squats. Open menu Open navigation Go to Reddit Home. ) U/L squat twice a week, went from 350 1Rm to 405 1rm in about 5 weeks while maintaining bodyweight. I know this is a weightlifting Reddit, but the reason for the high squat volume was because bench pressing 4x per week at submaximal loads made it sky rocket, but bench and squat are two Another fantastic high volume squat protocol is in Jon Andersen's Deep Water program, wherein you perform 10x10 squats every 2 weeks (you alternate between squats and deads once a week). New comments cannot be posted and votes cannot be cast. Contest rules and discussion can be found here. Tried a PPL for a while, then most recently tried GZCL method but I kind of ran myself into the ground with jumping into too much volume. Started out with upping the volume, now it's upping the weight and dropping the volume. No other leg work needed during the period (and cut back on any cardio hard on the legs like running) As a one off, the amount of volume will definitely help as long as you're eating enough. Controversial. I weigh 205 though so not such a big jump in wilks. Refine technique and May 8, 2023 · The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. we are only squatting 2 days per week (monday/wednesday) and doing heavy pulls on friday's the back squat percentages are moderately low with high reps (3 sets of 10, 4 sets of 7, etc). View community ranking In the Top 5% of largest communities on Reddit. Over time I find that BB squats just fuck my back and I feel like there are better exercises to isolate quads. When I say squat, Get the Reddit app Scan this QR code to download the app now. Squats on a high volume day look kinda like this: Heavy 3x5 Heavier 3x3 Heavy ish 2x12-15 Moderate front squat just about failure (typically 225 for 10-15 reps) I stopped doing leg press too and started more oly lifts. Check it out: https://apple. It hasn't been especially hard to sustain, and it got me to a 430 squat and 501 deadlift at a bodyweight of 194 back in February, and I expect to beat those handily at my next meet in the spring. I try to keep squats and pulls around 50% of my volume, and Interesting. (I compared both to SL to show that Sheiko has lower Squat volume even as it has way higher Bench Press volume. Recently I realized I only really use and Olympic bar for squats and Deadlift, using DB for bench and for shoulder presses. Check in here for the latest news Lower the effects volume to 30% and voice channels to 200%. View community ranking In the Top 1% of largest communities on Reddit. o. I should end up with a 5-6x/week schedule depending on how I split the squat/deadlift. But for me personally, heavy back squats will wreck me far more than heavy deadlifts. I've hit my reps and sets for the last workout but today I was struggling with fatigue. Total volume for each of these days averages out to roughly 21,400 and 11,400 so around 32,800lbs per week. If it's something else that's giving out, then there's Problematically, it still has 1x5 deadlifts, which is pointlessly low volume if you're not squatting on the same day. I value my body & health more than my ego, and will use heavy scaling or skip a If you want the delta to be bigger, add more DL / DL-assistance volume to your week. I've been lifting for about 2 years. Squat 1+ Reps at 95% once per week. In a strength phase back squats might be around 75-85% for sets of 3-5 reps. I didn’t necessarily hate the work itself but it took a toll on my body with a lot of ongoing knee pain, forcing me to take an unplanned deload after week 6 in order to finish the program. I've been doing front squats for myself (and programming them for clients) for ages and they are just as effective as back squats for building wheels. This So I front squatted every day until I can't front squat anymore and switched to back squat and C&J. Just finished my first cycle of gvt with today being my day 5 rest day. Jim Wendler’s 5/3/1 simple strength template with first set last for extra volume Can be found online for free and is great if you include the additional volume. Prizes include custom flair in r/weightroom and a newfound appreciation for how much suffering you're willing to subject yourself to in order to beat strangers on the internet. Reddit . If you're still seeing great results using the TM for squat, keep using that style for the squat. after the working weight on the back squats we immediately work up to a front squat 2RM. In all honesty I personally don’t really use either. Background. Squats and chins one day, close grips and snatch deads the another. If you want to know how to squat more, then I’m going to share all of the details about my progress in this article — including May 24, 2024 · My question: Can squats be done at the same volume as swings? I find the 100 goblet squats to be way more taxing than 100 swings. Squat volume PR. Repeating squat day one (minus the AMRAP) plus additional volume ranging anywhere from a 4x8 to a 10x1 kind of beat me up. I have all of the volume cranked up in the Audio settings, so I really don't get what's wrong. The rest was basic hypertrophy (4-5x10-12). This is pretty close to what I've been doing on Advanced Novice, except I'll have volume/intensity days. If you have a prowler or a sled, heavy backward sled drags are another fantastic option. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I liked the higher volume in weeks 1 & 2, but felt that there was far too much squat volume as compared to bench, which I learned is a common complaint with this program. Yeah - this is just not true. The weight is low but the volume works. The pyramid is REPS: 40 , 20, 10, 5, 3, 2, 1, increase in weight to heavy single and then go back down the ladder in reverse order. Please see the r/Fitness Wiki and Squat 4 reps at 85% Every Day. I don't think it's that I simply "go harder" on squats either. Fatigue is accumulative, and your recovery time scales with it. Low voice volume has been a problem in every voice communication program I have used. Secondary lifts were back squats, paused front squats, SSB, and belt squats, and I did box front squats as the overloaded My other 2-3 days are around 60 to 90 minutes of running. Cheers comments Squat 145x5, 38M 190Lb de loaded from 165 due to worse form. Rest was longer for squat variants and shorter for upper body work. Squat 40/30/20/10+ Reps for Volume – EVERY OTHER DAY No hype, no grinding on daily reps. Usually I just keeping the volume at 18 is fine, but for Sqaud I have to crank it up to almost 60 just to hear stuff like normal. This still gives you plenty of flexibility to integrate more accessory work or I think this makes a lot of sense!! The question I had was: why is Squat so much lower than Bench Press. I plan to keep pendulum squats in my program for a while on days where I’m just getting in squat volume and not doing high intensity comp squats. There is a lot of volume so you wouldn't be able to finish in 45 mins, but you could definitely copy some of his programming (like slow squats, bulgarian dropset of death, etc. I do split or hack squats on deadlift day. So, I'm considering going on a cut for a while now, probably at 2500 kcal. just a low volume but high intensity program that focuses more on dbs and machines, <1h Used to do a typical 1h30 beginner program but after 1. For me the idea is train only hard enough to see results, but not so hard that it is hard to recover from. Lighter days are usually done in around an hour. Lots of sled work, in general, is awesome. I do the work squats on days that are programmed to be off, and the maintenance squatting on other days. Leg extensions, leg curls, hack squats, leg presses, calf raises, etc. It isn't apt to question whether 23,000lbs is or isn't too much volume for you. reReddit: Top posts of November 19, 2015. When I started doing Strong Lifts 5x5 I was squatting heavy 3 times per week. Until I heard that you need to hold your breath and exhale after the effort is done. Wednesday is your active recovery, you can do some accessory there. My first workout was the next day. Last successful set was You could always do something temporary like 20 rep squats 3x a week for a month, or squat everyday for a month (including light days and front squats). Been lifting for about a year and a half. While I have loved the switch to high volume, medium intensity, the program doesn't seem to be working for me and I can keep failing. Probably could've done this progression a while back but different knick knacks/minor injuries/program hopping slowed me down. Of course YMMV because you’re probably not as weak as me. Use the effects volume to adjust the how easy it is to hear the comms and the windows volume to adjust the overall volume. I hated squats. As for how long the squats take, the short sessions at the beginning of training are usually 10-15 I've also found that squatting of any sort has the greatest tendency toward hypertrophy for me, and yet it's about my favorite thing to do. I just started a new block and had an intensity amrap yesterday. I mean, you're about to do 60+ reps of squats on your squat day with BBB. It's an extreme disadvantage to not be able to hear your teammates. Aug 8, 2017 · You aren't lifting heavy enough yet to not be able to improve every session on your squats. Deadlifts, Squats and Weighted Pullups will allll be beneficial. I would like to hear your opinions. Wow, this is a fantastic testimonial to the power of high volume squats. Most real life leg movements (going up stairs, cycling, walking up a hill carrying a load) are far more akin to this than low rep heavy squats. After my training began to stall I switched to a 3x3 program. TL;DR I attempted to do 18 sets of 20-rep squats. For instance, I was able to squat 150lb x 11 reps in the 10s realization week, I'm doing it now. My squat volume/intensity has moves in waves because the Russian Strength Routine is a little nuts. 5 years regular squats stalled me so Im trying different program, works awesomely so far. ) squat will drive your deadlift, once a week is more than enough. As well as a ton of mobility work to keep ya spry. 154kg FS Fluff Thanks for making Reddit a wonderful place to be :) I do currently squat 4x per week, never really pushing past rpe 8. I'm toying with the idea of getting a belt squat to still hit my quads but to take all that pressure off my back. I was sick before summer and lost a ton. Make sure your air squat is absolutely perfect. Are you saying people might as well remove the leg press in the program and just add more squats? IMO if you can handle additional leg press volume you can handle more squat volume (even if it has to be at a lower intensity compared to your main working squat weight). r/weightroom is having a contest through the month of June - total squat volume in <10 minutes! We'd love for you to join. Several different spreadsheets have been created for 75 votes, 158 comments. . Lots of PTs think low bar squats is a recipe for injury. Yeah, and that mechanical disadvantage also decreases the range of motion -- typically not a good trait for a movement if you want growth. I couldn't not mention low box squats though I got a lot better at getting to depth and improved my mobility a lot by doing these, they also help a lot with building posterior chain strength. All of that does not matter so long as you are consistently squatting and doing adequate volume across all intensities. In a perfect world, there will be a day devoted to heavier split squats with the rear leg elevated and then toward the end of the week, there will be a hypertrophic day using bodyweight or dumbbells. Really depends on the PT. I adapted the template for front squats as the focus lift. Secondary lifts were back squats, paused front squats, SSB, and belt squats, and I did box front squats as the overloaded variation. I would also either add more upright squat volume or even replace your back squat volume with it for some time. I am just finishing my third run of Deep Water and it is still the most effective singular program I've ever run in 22 years of lifting weights. 5 most days due to the high volume, but maybe I should just cut back on the squat volume. I and my friends also do a weekly PR day, where we meet once a week and max out on Olympic lifts and the two squats. If the only thing you have to say is loWEr THE wEight ANd woRK on forM, then you should keep quiet; if you comment it anyway, your comment will be removed and you may be banned if your comment was especially low value. Bringing my squats up makes a noticeable difference in my food speed and power in the box on weight for distance and helps in nearly every event. Once a week can work for squats of the volume is sufficient. Squat 4 reps at 85% Every Day. I use them because of said reasons - More weight, depth and easy to overload. They don't really activate your lats any better, and the muscle pulls through a shorter range of motion, and your arms can't contribute to the movement as well. I plateaued at 275lbs on my barbell squat. It comes as no surprise that the combination of SSL + 5s Pro + Widowmakers will do wonders to your squat, and I'm happy with my progress. Discussion of all topics related to strength training, this includes but is not limited to Squats on a high volume day look kinda like this: Heavy 3x5 Heavier 3x3 Heavy ish 2x12-15 Moderate front squat just about failure (typically 225 for 10-15 reps) I stopped doing leg press too and started more oly lifts. I only got 9 of them. WhenI did 5/3/1 for beginners I was doing twice per week but tons of sets in one workout. Obviously there are outliers. Q&A [deleted] • Comment deleted by user. Form check yourself. My current 1RMs (in lbs) are Press: 145, Bench: 250 Squat: View community ranking In the Top 5% of largest communities on Reddit. Also, I've experimented with a Chad Wesley Smith modified version of the Texas Method, called the Cowboy Method. I'm using the same 1 rep max. No point in doing volume you can't recover from I would try to find a minimal effective training volume in order to give yourself the best shot at recovery. I was utilizing a 3x5, set and reps respectfully, scheme for a long time on bench. These high repetition sets are generally meant to greatly increase the time under Oct 18, 2023 · Warm-Up: 10 minutes of dynamic stretches targeting the quads, hamstrings, calves, and hips. My goal with this was to deload the back somewhat and mimick a hack squat machine using materials I already had. I hate high volume generally, I just want to get the set over and done with lol. Start your fitness journey with one of the recommended routines in our wiki! Join our Discord Server! Hi all, 30yo Male 92kg, been on the programme for 2 months now and I'm now squatting 5x5 110 kg. TM was the skeleton. I don’t run and squat in the same day but I dead in the afternoon the same day I do my speed work in the morning. Before that, I was played soccer competitively. Top. High rep squats with a moderate load are a hugely underrated tool. I did the basic routine from the book (OHP, Bench, Rows, Curls, Squats, RDL) 3xWeek The squats are the heart of the workout. For the record, the rest of the programming canon beyond those beginner programs tends to have much more pulling volume. I did it as a OTM and did split squats or lunges as accessory on the same scheme which fucked me up for days, in a good way. Generally I think about 850 rep or there abouts is a baseline. Prime the muscles for the squat workload ahead. Rest of workout was accessory work, lots of rowing, ab wheel, and rear delts. Or check it out in the app stores The core advice in this video is that instead of going heavy, you should do 100 squats with just the bar, to then do 2 more sets of 100 while making each 100 sets just a little bit heavier. For a decent period you will be able to squat freqently at maximal weights and eat and Jul 26, 2018 · My idea is more about building quality volume using variations of basic bodyweight exercises such as push ups, pull ups, and squats/lunges. Theres so many variations: Light/Heavy Squat Jumps Box Squats Front Squats Pause Squats Overhead Squats Banded Squats (For Speed and Explosiveness) Tbh though leg press is fun as hell. Low-effort comments about perceived injury For compounds 1-5 reps, deadlifts being 1, bench being 2-3 and squats being 3-5 are my fav. This is not a form check post. So I hope to increase volume and sort of get back in a good Squat groove and overcome whatever mental blocks I am hitting. 2. Haven't done squats for a month (back injury, couldn't place the weight on my back) and just started again for this (lower weight at any given time makes it easier on View community ranking In the Top 5% of largest communities on Reddit. So, I've ran GSLP and TM until I stalled. Believe it or not my bench volume exceeds my DL volume by a small margin while my DL volume exceeds my squat volume by a tiny margin. So if you've already done some heavy squats and you just want to hammer your quads, leg press isn't a bad choice. Hopefully this helped a bit. It’s a great idea. I never realy feel any soreness, just general exaustion from my pause squats. I hated how I looked, but I was motivated to make a change. Old. Reply reply GlbdS • A hydraulic press doesn't care about being loud, only about pressing Reply reply [deleted] • His squat If you like squats, I'd say, just do that, and if you are just a fan of blasting your legs, do drop sets with squats [in a power rack for safety]. A example workout for this day would be BB squat 6,6,4,4,3 heavy as my legs will allow with good form, stiff leg deads 8-5 4 sets, single leg leg press 3 by 8, leg extensions 3 by 12, leg curls 3 by 12, and finally calf raises 4 by 12-15. The latter is a good option if you want more squat volume. More to the point, you can get more leg volume with less time and less overall fatigue on a leg press, precisely because the squat is full-body and the leg press isn't. We just sort of added in the Smolov reps (for those that don't know, it is a shit ton of heavy squatting). ) Day 4 - Incline Bench Max, Paused Bench Volume Day 5 - Deadlift Max, Squat Volume I like pushing maxes, and training like this lets me do it every other week. The reasoning behind relying on the squat over the deadlift is that the squat has more carry-over to pulling movements than the deadlift has to squatting movements. In August of 2023 I decided to try the 6 week Russian Squat Program. I typically do first set last 3x5 for the primary movement and FSL for the secondary movement x AMRAP. I hit some T3’s movements on days that I am not working that movement in the T1/T2 range. I recently had a 1+ week that involved 10 reps at 305 for my squat and a 20 mile long run in the same Application: Do at least five sets each time there is a training session designed to use the Bulgarian split squat. On top of that, a little extra front squat volume is a drop in the bucket in that exercise, considering you're cleaning multiple times a week along with the 2x front squats. If not, I'll play with squat volume/frequency a bit and see what happens. Hence why most programs call for higher volumes of squats than they do deadlifts. My back squat routine was one of two things: first, the same as front squats except with 8 sets; second, to fix a weight and do 6 sets, alternating between a set of 4 reps and a set of 2 with a 3 second pause at the bottom. That's probably more volume then the beginners routine even if it isn't more than one day. Mine on the other hand was like "yeah those are great, you could try doing some good mornings to strengthen up the area too" lol Lots of good examples already, I’d add heavy RDL’s (with good form of course), BB bent over rows (both for volume and for strength, make sure to keep good hinge depth), and more squatting volume with both front and back squat. From a powerlifter’s Dec 17, 2024 · In fact, over a 4–month span I doubled my squat from a measly 175 pounds to over 350 pounds. If you have sufficient squat volume already and/or your knees are beat up for squatting then maybe the leg extension is a good way to sneak in some extra volume. I'm playing around with having one squat day, one front squat day, and doing front squats on my deadlift day in my current meet prep cycle I'm just starting. Basically, I seem to greatly struggle with like 85% and higher on my squats. It will be appropriately challenging for athlete A, while leaving athlete B with the ability to perform more volume elsewhere. But I’d be open to using them more as a primary movement, would love to hear your So, I'm considering going on a cut for a while now, probably at 2500 kcal. But there are many methods, the main idea is that you gradually increase either volume (in a volume phase) or intensity in an intensity phase, don't just suddenly jump in the deep end. Personally, I used to run the Reddit PPL, which has 1x5 deadlifting once a week (though I upped it to 3x5, still once a week) and 3x5 squatting twice a week. As mentioned in the post, he was able to increase his squat 1RM from 425lbs to 480lbs using the GZCL Rippler program. I do plenty of workouts with just squats. 3 working sets or so not including warmups. Depending on needs it is split between front and back squat. Is it just me or is the volume insane on "the way". Volume depends on conditioning; a well conditioned athlete can handle a greater volume Either way, seems like a lot of squat volume for me. Open comment sort options. It’s a lot of volume and wasted time for a minimal 245-255 4 sets x 8 reps. Core Movements: Squat, Deadlift, OHP, Bench, Upright Row, SSB Squat (was going to be front squat but can't sustain rack for long time). I am currently running PPLPPL and using the second leg day as a all out workout before my rest day. On my heavy volume days it takes me around two hours to get through 100+ reps of lifts. The singles I'd wait about 10 min after my 5 rep max. You can do a fuck ton with just a barbell man. 1 day a week squat intensity and 1 day a week squat volume. I had the problem when I first began SL, but when I was specifically focusing on Powerlifting, my squat workout never gave my shoulder problems. Well see how that works out. If your bench training is stalling out consider changing the intensity, volume, or both. co/2yNAR6F It's also wildly inaccurate to claim that squats are just for powerlifters, nearly every athlete does some form of squatting these days. Reddit, help me choose an lifting shoes, microplates) throughout the day. What is intensity and volume? How can you measure intensity in lifting? Is volume the reps, sets and weight? On the low end, 8 sets of 5 would be a fair bit of squat volume, but not insane. AFL: The Press: 145, Bench: 250 Squat: 395 DL: 445 Currently doing Sheiko style programming but wanted to find a program that would get me in and out of the gym faster. It's for reasons like this that we have a squat challenge in a free app that counts your squats for you, and allows you to challenge friends to show how many verified squats they can do. I started at 115x20. So yeah, my squat blew the fuck up. Discussion. Towards the end of the exercise I’ll do 1-2 sets of a weight I can get 5-15 reps on depending on how I feel and I’m making significant gains even on my 3rd year of training. Volume days were 5x5 at 90% of Intensity days 5 rep maxes. Worried About Volume . This is the lowest recommended volume in The Texas Method Part 1 by Either way, seems like a lot of squat volume for me. every time you deload in the squat, you do a few weeks of squatting every session at slightly lower weight thereafter - and that gives you a very real chance of building enough muscle to overcome the plateau. Squats are pretty hard on my hips and back it seems, so once a week seems like it might work. for most of us, is not to push huge volumes of squats/pulls/presses, but to increase the volume of cleans. Or check it out in the app stores &nbsp; How many calories do I burn doing high volume squats / deadlifts / ? Looking for a quality calculator and/or relevant formulas. I do front squats right after my main and supplemental BBB squats, it ends up being over 100 reps of squat on squat day. Now that im back on SL's and doing more volume the problem is back, which leads me to believe it's the increased volume/holding the bar longer which is hurting my shoulder. I have never View community ranking In the Top 1% of largest communities on Reddit. Normal squat being less fatiguing also allows for more squat volume. ) Skip to main content. 3-5 working sets and you could (in a time crunch) pack it up and go home and still have some good stimulating volume 2. all very close to failure (could never bring myself to go till I actually fell down). obviously after the Direct quad volume by way of things like leg extensions or belt squats (in other words, hit the quads without any spinal loading) to make up for the fact that you're squatting really low volume. That way you adapt to high volume over time. I don't agree with his opinion about 5/3/1 lacking volume because there are several 5/3/1 variations that add plenty of volume to the program. Squat volume (frequency and sets per workout) can leo be a factor. My squats likely suffered as I did them same day as Candito's linear programs are good 2x/week squat programs. Or if I am cleaning I will just use the front squat in that as the maintenance. I squat every workout and I only compete in highland games. Squat 145x5, 38M Wow, this is a fantastic testimonial to the power of high volume squats. Share Sort by: Best. 5/3/1, for example, treats the squat, bench, deadlift and press as equal first-class citizens, and they all get the same weekly volume. Sometimes they squat first cuz there are no meets, sometimes they do squats only on certain days, sometimes they squat after they practice the lifts. However, lately my lower quads are quite sore the last couple days. For me, volume day was almost a “chase the pump” bodybuilding day. This thread is archived New comments cannot be posted and votes cannot be cast comments sorted by Best Top New 23 votes, 11 comments. If you absolutely must use the leg press machine, do drop sets on it. 2x a week squatting is Lower weights on squat exercises by 10-15% and try to squat slower (no bombdiving) for a few weeks Work out which of the classical lifts is causing you pain (eg for me it was the split jerk) and decrease volume on these for a few weeks. Your air squats at rep 1 and rep 100 should look identical. The quadriceps muscle can handle a lot of reps at low to moderate weight—we use them for walking—and working your legs in such a way should prove beneficial. I'd say split squats would be a good one to add to deadlift day though. co/2yNAR6F Another way you might think of programming it is a 4 day upper/lower split: bench volume on Monday, squat volume Tuesday, bench intensity Thursday, and squat intensity on Friday. My leg day training volume is north of 30k pounds and arm day volume is around 22k pounds. Basically TM. You don't have to do power cleans - do RDL, rack pulls or just some kind of barbell row after volume day you don't have any juice for volume. 1M subscribers in the strength_training community. This is the lowest recommended volume in The Texas Method Part 1 by If you want the delta to be bigger, add more DL / DL-assistance volume to your week. This will vary a lot depending on how high your back squat already is and how well you can recover. New stimulus and all, got off of deadlifts and squats for a month now Toshiki huge Volume squat workout Elite Archived post. Add in all the overhead squats from snatching and back squats, and you're really not asking much more from your legs. I felt that my body de-trained from high-intensity sets rather quickly. Get the Reddit app Scan this QR code to download the app now. Also running the level 2 program from the same book. 2 other accessory days used 2-5 sets of 8-10 reps, seeing as these were less important, I varied the volume depending on how I was feeling with the intent of maximizing performance for the 10x10s. Feel free to comment on form. Specifically, I pull heavy on Wednesdays followed by volume squats, and I squat heavy on Saturdays followed by speed deadlifts. The same with Squat, inhale going down then exhale going up. Some other notable squat PR's included: 27 x 70 (birthday squats) 20 x 80 5 x 110 1 x 120. Leaves me just a little sore but I take stretching and recovery seriously. Progressive overload your volume in some capacity and use good form and the gains will come. Adding pauses at the bottom of those squats too would make it harder and train the lower back/core more. r/GYM A chip A chip Many people have gotten a lot stronger than either you or me squatting even everyday. Strength Theory::Avoiding Cardio Could Be Holding You I did 8x8 with front squat for about 6 weeks once a week with a focus on maintaining core and spinal posture, and i definitely see an improvement in both squats. This thread is archived so clarence benched 150-160kg ?? cold, with a pause and prelift gymnastics I started doing 5/3/1 BBB and the squat volume is a bit higher than what I'm used to, and I noticed the patellar tendon in my right knee getting a little sore this morning so I'm considering trying a pair or knee sleeves to see if that helps. This is how I used to program all the time. Hell i usually wont even do heavy deadlifts the day after heavy squats. I think TuepeloDanger's recommendations for SQ alternatives above are all great, and I also recommend that you really pay attention to your overall squat volume and your rest periods. The second thing that I found was that transitioning from high volume in weeks 1 & 2 to higher intensity in weeks 4 & 5 was brutal. But I do agree that I don't use my legs fully. Like I said if your fatigue is going up over time while doing 5x10 you should dial back. Notes: I refer to day 1 of the wave forms as Volume Day and Day 2 as Intensity Day because that’s what they are. Some tips that really pushed my squat along were to increase the frequency of squatting (which also increases volume), add more volume on days that I did squat by cutting out a lot of assistance work, focus only on assistance lifts that had a lot of carry-over to squatting such as squat variants like beltlesss squats, paused squats, front squats, dead squats and ssb squats, Where the volume really becomes a problem is when you hit your second (or third, maybe) plateau in the deadlift. I technically squat 3x per week, but the middle session is front squats for time and not really heavy at all. 4- Maybe use the gym near me which has an adductor machine. If you want to squat more often, simply reduce either the volume of the intensity. He doesn't squat super heavy and instead focuses on hypertrophy. So, I think he's not being fair in his comparison. My schedule is also little different than most, due to it not only being high frequency but also full bodyish. How should squat volume look Jul 24, 2024 · If you haven't maximized the amount of squat volume you can handle within a single workout, then you may want to consider bringing up your squat volume for that workout first, before increasing your overall training Mar 14, 2023 · Just as low volume squat sets are effective, so too are repetition ranges of higher volume, usually anywhere between 6 and 20 per set. But squats are king. We have done a Smolov Jr cycle and didn't reduce volume on the olympic lifting or the conditioning. For me it also helped to focus on powers in the snatch and clean for a few weeks A LOT of fish oil I squat heavy on Tuesday, do some light/medium squats on Thursday, and do front squats on Saturday. Hi Fitit, I've been doing the reddit beginners ppl for about 1 month and my squat has progressed from 135 to 185. 5x10 seems like a lot. First set was 175 lbs x 20. Deficits, Box Pulls, Rack Pulls, Heavy BB/Pendlay Rows, Lower Back Hypers, RDLs, etc. izdmluni emie ykdg zpor ayn fjrjhc kjokf xmzbhib qmcs zkk