There are many approaches but I would suggest is to go heavier on the front squats, since you’re trying to build leg strength, but also do backsquats with lighter weight and higher reps with perfect form.
If your butt shoots up then you are doing too many reps or using too much weight. Basically do front squats to build strength while practicing back squats with the correct form so you ingrain the proper motor pattern.[/quote]
Thanks for the advise.
One question, the back squat with lighe weight and hige reps, must be something permanent on the routine or temporal, i mean, the monday and friday i do 5x5 backsquats, should i change one of this days, to say, 4x10 back squat? every week or how?[/quote]
Just keep it light so you can continue to practice your back squat with perfect form. As soon as the form breaks down, you need to stop. However, if you go lighter you should be able to more reps. This is a good way to keep developing your technique as well as help build the muscles you need, as the weak muscles will fatigue first. But again, the more you practice with perfect form the faster the weak points will correct themselves. Once the weakness is corrected and your form improves, then you can start upping the weight. You obviously don’t want to be doing sets of 10 forever if your goal is limit strength. But its not a bad idea for off season or bodybuilding work when you are far from a competition.
If you’re squatting 2x a week, you might try something like:
Front squat to heavy triple
Back squat 3-5 sets of 5-10 with good form
Back squat to heavy triple with perfect form (if form breaks it’s a miss)
Front squat for 3-5 sets of 4-8 reps