Best Zercher Squat Rep Range for High Bar Carryover?

Bigger Stronger Leaner Christian Thibaudeau Coaching
1

Hi coach could you help with the best rep scheme and sets for zercher squat that can maintain and increase high bar squat that I am not able to do on a regular basis also I have been able to do leg press as a back up added leg exercise all this is for wrestling please and thank you

2

It depends on what you goal is.

  • Strength
  • Strength and size
  • Size

Here’s an article I wrote about proven loading schemes depending on your main goal.

3

Thank you for the reply it definitely a bit of both strength and size is there any rep scheme you do not recommend for zerchers because of how it is loaded

4

In the strength size category in the article, no

5

one last question if possible can zerchers be used as a exercise for a hypertrophy phase If yes what scheme and progression would you recommend before moving into a strength oriented phase

6

The ‘hypertrophy’ rep schemes…

7

A very simple progression is to do …

4 weeks of hypertrophy
4 weeks of hypertrophy/strength
4 weeks of strength

Look at the article I posted for good sets/reps schemes