I used to train them 5x5, but dropped them in favor of a second low bar squat day.
Nowadays, I sometimes do them as a finisher, but by then I’m usually gassed to the point that “high rep” just means more than 10 but less than 20 with 135 on the bar. My upper back is never the limiting factor in this scenario. It is usually the terrible burning sensation in my quads that prompts me to rack the bar.
As far as growth? Hell if I know. I’m still fat and I just do them as an afterthought, not a consistently trained movement. I have some meaty quads underneath, that’s for sure.
There are things I REALLY like about front squats.
- They make you tough.
- They are self-limiting, so you can easily dump the bar in a worst-case scenario, especially during a high-rep set.
- They helped my mobility, especially as I was learning to squat. I can get DEEP with front squats.
I’ve “trained” one noob, and a week of front squats at higher reps were done before he began squatting low bar with any weight at all. I think it is a great stepping stone move for a new lifter, as well as being an outstanding movement in its own right.
If it works and you like it and doesn’t cause any problems, I see no reason to doubt yourself. Has anyone ever reflected on their lifting history and wished that they never did all those front squats?