Long story short, I’m lost training wise.I have no specific goals, neither too much drive to lift.All I know is
1.I wanna squat frequently
2.I wanna high bar squat a lot cause I always sucked at those
3.I wanna get a big af upper body
Here I’ll log my experiment of squatting everyday.I barely know anything about such method, so probably expect to see a lot of changes in my routine as I read more, get more experience and get advice from better/stronger lifters
Day1:Squat to a daily max (not a grinder) + drawback sets if I feel like it, 30-50 pullups, chest and shoulders
Day 2:Squat to a daily max…, 30-50 pullups, arms and traps
Day 3:Squat to a daily max…, 30-50 pullups
Last year I did a squat everyday routine for about 3 months. You can pretty much do anything everyday insofar as you can recover from it. In my own experimentation deloading about every 3
weeks allows one to bleed off fatigue and allows for super-compensation to occur. Different folks have different opinions about what a deload week should look like but for me I found really focusing on eating well, sleeping and foam rolling. If you are eating at a slight surplus I think you’ll be surprised at how strong you will be when you start your next 3 weeks on / 1 week off cycle. Rinse and repeat.
@danteism I’ll need your help here.You have experience with training for size with limited time.My job is selling phone numbers from table to table for 6 hours, 5 times per week, which leaves me kinda exhausted. How would you train for size under such circumstances ?
Good luck with this man. I did a ‘Squatober’ experiment. Normally do 30 squats a week, circa 120 a month so I decided to get 500 squats in. By the month end I was proper fucked, fucked enough to bin any thoughts I had of Deadlift December On the positive side, my form improved very nicely.
The first two sessions could be done for lower reps and the last three could be done for a bit higher reps (no mindless pumping though)
You’ll want to keep the sessions short, so choose exercises that give you the most bang for you buck. Keep the exercise selection rather low but rotate them every 3-5 weeks.
As an example of how you could lay out your sessions:
Upper body: (3-4 sets of 4-6 reps or so)
1a A Bench variation (incline, paused, regular bench etc)
1b A pull up variation
2a A compound tricep exercise (close grip bench variation, dips)
2b A row variation
3 Face pull/Rear laterals/side laterals: pick one (higher reps)
Lower body: (3-4 sets of 4-6 reps or so)
1 A squat variation (zercher, front, back, deadstop etc.)
2 A deadlift variation
3 Some kind of leg curl
4 A calf movement (higher reps)
Chest/Back (2-4 sets of 8-12 reps)
1a A Bench variation, preferably with DBs
1b A pull up variation
2a Either another DB press or a fly
2b A strict row (think seal rows or cable rows to the neck with a rope)
Lower 2: (2-4 sets of 8-12 reps)
1 A squat variation (could also be a hack squat)
2 Stiff leg deads/good mornings etc
3. An optional movement for a weak point of yours (could be leg extension, leg curl, pull through, anything you need)
4. A calf movement (preferably a different one than what you did earlier
Arms/delts (2-4 sets of 8-12 reps)
1a A compound, but less intensive tricep exercise (JM press, dips, california press)
1b A hammer curl/reverse curl variation
2a An isolation exercise for triceps (skullcrusher, overhead extensions, etc.)
2b A curl variation (preacher curl, incline curl, BB curl)
3 Face pull/Rear laterals/side laterals
If you don’t want to squat twice a week you could split your leg days into a squat day and a posterior chain day, then your leg days could look like this:
A squat variation (front or back, paused, regular, deadstop etc.)
That’s just one (or two really) way to set it up. My point with writing this is that whatever you decide to do work really hard and choose the exercises that have the best result to time consumption ratios. The set/rep schemes are there only to give an idea of what I mean with low reps and high reps. Just do the amount of work that you can afford to both in terms of recovery and the time you have to spend at the gym. Also I’d rather see you only doing squats and deads on leg day instead of seeing you half-was them in order to have enough time to hit calves.
And, the most important thing: eat well and sleep well.