I'm currently doing a lot of PC work, when July rolls around I'll be starting a strength orientated program. I have always squatted a few degrees past parallel. Although after looking into the advantages of ATG squats, I am very compelled to begin preforming them.
For strength gains, would it be more beneficial to ATG squat 2x each week, or rotate between ATG, box squats, and wide stance?
I'd go with a 5x5 approach using full rep ass to ankles, pin squats 2 sets at about 1/2, 2 sets at about 3/4, and like 1 set of frontsquats alternating with legpress and just rep it to failure since you look like a bodybuilder type and love hypertrophy, something of that nature at least; I have a fear of box squats because of the compression effect it has on your spine if your going heavy
A) RDL 3x8 B1) Unilateral Ham Curl 2x8 B2) KB Lunge 2x10 C) Glute-ham raises 3x Failure
I'm not squatting right now as you can see but I include a lot of unilateral work. I have never done box squats consistently and never tried partial reps. I like the sound of ATG back squats and ATG front squats on different days of the week. Supersetting FS and LP sounds like fun.
if you wanna increase your squat. just squat 3x a week. 5x5 one day, same weight for all reps/sets on monday 2x5 reps at 80% of mondays weight (should b easssyy) and then friday squat 1x5. for 3 weeks, 1x3 for 3 weeks. tada.
I'm currently squatting ATG 2x a week and my legs are exploding been doing it for 10-12 weeks definitly going to be a permanent fixture in my programme. 1 ME day (tuesday) followed by Rep PB day (thursday).