[quote]infinite_shore wrote:
[quote]DoubleDuce wrote:
So what is the correct and only non-stupid way to train the squat?[/quote]
Glad you asked. haha
Hypertrophy (primarily quads) and setup/technique are the only two factors you have to think about. Light/moderate training is at best sub-optimal and probably useless.
I think hitting squats HARD every 5 days ala Fred Hatfield (aka Dr. Squat) is more or less optimal for stimulating hypertrophy. In addition, I really like the idea of squatting with low volume every day to perfect your setup - those sessions are NOT for stimulating hypertrophy or the “grease your groove” bullshit, but simply to find your optimal setup/technique/positions - so goddamn underrated.
Example: HARD days
A. Squat
- ramp up to DM (start with 5s → 3x → 2x → 1x)
- drop weight and do 5-8x5 @9-10 RPE (straight weight or ramps)
- Pump work: no-lock-out reps or 10-15 rep sets or drop sets
B. Leg press (optional)
C. Leg Ext. (optional)
Goals: heavy & high volume + pump work - essentially like a BBer but focusing more on getting all the quad work from squats. When in doubt increase the volume…this really should be HARD day.
Setup days example
A. Squat
- whatever you feel useful that doesn’t comprise whatever else you want to train that day
- I like pause singles to focus on positions - work up to something moderately challenging and hit a few sets
Goals: Perfect your setup - think Chinese Olympic WLer picture perfect setup/execution
ps: I personally really like Smolov as well. It follows the same principles but spreads the heavy volume across more sessions per week.[/quote]
that actually sounds pretty similar to what I do.
Like I mention I don’t like to max everyday. I like more contrast between hard and easy days (where I’ll work with a sub even daily maximal weight). I also like to throw in clusters and stuff when I’m feeling good to get more volume.