What happens when you throw conventional wisdom out the window and start breaking some of the Big Laws of strength training? I decided to find out for myself by radically increasing my squatting frequency and the results were enlightening.
Squatting once a week seems to be industry standard. Squatting twice a week is common too, though more so in strength training than in bodybuilding.
But squatting three times a week is basically unheard of in non-Olympic lifting circles, and squatting four times per week? You know what the experts would say. "That's insane, you'll never recover, and in three weeks you'll be a limping, moaning poster child for self-flagellation through overtraining."
None of that phased me. As a strength coach I have to think outside the lines and experiment because my job is to get my clients bigger, leaner, and stronger in the safest, most time-efficient manner possible. And if there's one thing every seasoned coach in the field agrees with, it's that there's never just one way to reach a goal.
Most germane to this conversation is a simple – albeit profound – mantra that I often repeat to myself as a coach:
I don't program something for an athlete or client that I haven't tried myself.
More to the point, I don't write about something – especially with regards to programming or bashing/praising something – unless I've tried out whatever it is I'm writing about.
Let's go into how I implemented a high-frequency squatting routine into my own training arsenal, why I wanted to do such a thing, how I tweaked the experiment to fit my own needs and goals, and maybe most important of all, the surprising result(s).
As stated, there's a lot to be said about stepping out of your comfort zone and doing things you normally wouldn't do.
This can range from the not-so-obvious things, like going to a Hugh Grant movie to appease the girlfriend, to things that are a little closer to home like taking the time to warm-up properly or even more blasphemous, not bench pressing on Monday.
On a personal level, anyone who knows me knows I have a special place in my heart for the deadlift. For me, the deadlift is king because there's really no way to cheat it – either you're going to lift that sumbitch off the ground, lock it out, and live happily ever after, or you're not.
No disrespect to the squat and bench press, but when you factor in equipment, spotters that may or may not "help you," and judging (depth on the squat), the water gets a little murkier.
I'm not going to say that I know everything about the deadlift, but considering I've pulled 570 pounds (at a bodyweight of a then 190 pounds, which puts me in the elusive 3x bodyweight clubhouse), I don't think it's bragging to say that I know a thing or two.
So what in the heck does this have to do with squatting 4x per week?
Well, a few things.
For starters, I'm woefully slow off the floor when I deadlift. While the deadlift is often thought of as a "hip dominant" movement, we often forget that the quads do play a significant role in the initial pull.
I've tried everything to improve my speed off the floor – from speed pulls to pulling from a deficit to switching up my accessory work – and nothing has really helped in this regard.
Not coincidentally, due to any number of circumstances I won't go into here, I've battled "cranky" knees for the better part of the past decade.
Save for sacrificing a lamb, I've tried everything to help my knees feel better, from soft tissue work (Graston and ART) to following a more anti-inflammatory diet, to more single-leg training. Nothing has really helped.
Now, my knee pain hasn't ever been a huge deterrent and I've still been able to train fairly aggressively, but I'd be lying if I said I didn't miss squatting on a consistent basis.
Which got me thinking, what would happen if I followed a program where I squatted more frequently?
Let's look at the actual breakdown, and touch on some advantages and disadvantages of increased squatting frequency.
While there are many high-volume squat programs available (like the Smolov squat program), I wanted this program to be less "aggressive" and something that could be followed for a longer duration of time if I wanted to – and I probably will.
Here's the weekly squat breakdown:
This workout consists of my heaviest squat of the week. For simplicity, I generally kept to my 5RM here, and I wouldn't increase the weight until I hit every rep, of every set. Some weeks, depending on how I felt, I actually worked up to a heavy single and then dropped the weight back down for the rest of my allotted sets. For most, sticking with heavy triples would be ideal, but for the more advanced trainees it wouldn't hurt to work up to a heavy single once every two weeks, or possibly even pushing that to once a month.
I used this as more of a "technique" day or easy day than anything else. Having squatted heavy the day before, I wasn't going to push the envelope. Here's the thing: you don't have to load the squat (heavy) every single time to reap its benefits. That's where many people screw up. There's a lot to be said for backing off on certain days and just getting some quality reps in. To give you an idea, in the first week, I only worked up to 135 pounds on this day. Towards the tail end, though, as I got stronger and more accustomed to the workload, I was using 225 pounds or more, while still making sure the reps were easy.
There's something about higher-rep squat work. Some, like Dan John, would argue that it separates the men from the boys. There were a handful of times where I upped the ante and went for a 10-rep set, but I made sure I was using a weight that I could easily get all my reps in. Maybe I'd grind it out on the on the last rep. For most, a great starting point would be to use what amounts to your 10-12RM here.
No squatting.
I wanted to make sure that I had one day where all I did was head into the facility and just "move around" a bit – nothing hard-core or strenuous, but something that would allow me to break a sweat and get my blood pumping.
I usually would end up pushing the Prowler a bit, performing some light farmer carries, a mobility circuit, as well as tossing in a few sets of Bulgarian split squats or light goblet squats, which I feel everyone should make a point of doing at least once a week (if not more).
As you can see, I kept things pretty simple and didn't bog myself down with too many rules or parameters to follow. It's funny, we often feel that the more complicated and extravagant a program is, the more effective it will be. This couldn't be further from the truth, as some of the programs that deliver the best results are the ones that are stripped down and seemingly devoid of any fluff or extraneous BS.
I followed this experiment for just a shade over five weeks. Here are some candid thoughts and observations:
Wrapping things up, I had a blast with this program. It's something I'll likely play around with for a longer period of time as squats seem to lend themselves very well to a higher frequency format as there are so many variations and loading parameters that can be used.
I'd love to see others try this "system" out and let me know if it works for them. However, if you do decide to jump in, implement the suggestions above and don't try to tackle too many things at once. Remember, if you're going to squat upwards of four times per week, something has to come out of your current program.
The payoff is you may be rewarded with a bigger squat, bigger quads, and possibly a bigger jean collection.
Now go have some fun!
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