Squatting Every Other Day(Switching from Back to Front)

[Ted-P]

I have tremendously weak squat numbers.

Would squatting every other day rotating between front and back squats each workouts solve my bitch squat numbers?

I'm tired of having a weak squat.

Plus I plan on just squatting and doing big upper body compound exercises like OHSP and Bent Over Rows.

I am tired of workout routines that have multiple assistance exercises which I have no energy for after I am done with my main lifts.

Help me fellow doggers.

 

[Chad R. Thundercock]

Woof, woof.

What are your numbers what program/training are you doing right now?

 

[JimRussel]

Definitely don't give us any training or programming history so we can help you out.

 

[Chad R. Thundercock]

Bark, bark, bark. Snarl. Bark!

 

[Liquid Smoke]

You add weight (5 lbs) every time you lift? Milk those noob gains.
In the absence of other info that's the best I can do.

 

[Ted-P]

No set routine yet. It's almost irrelevant since I am planning to start again after a long layoff. It's just I always had bitch squat numbers and still do.

I was looking for someone with anecdotal experience in squatting frequently and how the results were.

I have tried from the standard push/pull/squat workout to bodypart split workouts. I have had decent results from these workouts, but the squat has always lagged significantly behind.

Plus I am always too tired from the main lifts and end up being too tired/unmotivated to finish the workout with 2 or 3 assistance exercises.

I am thinking about alternating between back squat-shoulder press and front squat-bent over rows workouts every other day. Just two exercises per workout(one lowerbody and one upperbody).

 

[Chad R. Thundercock]

Growl. Growl. Bark!

Let's see here, woof. I went from squatting around 135 for 5 to 335 for 5 in about a year to a year and a half with the Bill Starr 5 x 5 program.

Squatted three times a week, bark. Never skipped leg days, arf.

 

[Ted-P]

Fuck it let me try everyday squatting between back and front squat only.

Let's see how it goes. It's been a very long time. Ill start light.

 

[SexyMahnaz]

Try it and see. For me it worked OK last year. I cycled the intensity between heavy and light days, and then even on heavy days stayed a rep or two away from failure to stop from burning out. Doing this I could squat 4 times a week without problem and made fast progress for 4-5 months.

 

[Oblivian]

I had my best squat results squatting three times a week. One day was volume at a lower intensity, one day was a top set with as many reps as possible, and was day was medium intensity + medium volume. I had been squatting for a while though and had built up a work capacity. That's why your past training history and relevant numbers will matter.

 

[DrBdan]

Squatting everyday probably isn't your best bet. You need some time for recovery which is why most popular programs have you squatting 2 or 3 times/week.

 

[boingyman]

Not sure on the popularity now, but I remember many doing Smolov squat routine in the past. A buddy of mine did it and PR'd over 50 pounds squatting 500 @ 165 raw in a meet. The most I ever squatted weekly was when I did a modified Sheiko routine. We would squat 3x per week. Volume was pretty insane. We would be in the gym for 4-5 hours on some days. I definitely was overtraining even with good nutrition, sleep, recovery methods, but it built up my work capacity and I got stronger overall.

 

[jrams]

Not sure on the popularity now, but I remember many doing Smolov squat routine in the past. A buddy of mine did it and PR'd over 50 pounds squatting 500 @ 165 raw in a meet. The most I ever squatted weekly was when I did a modified Sheiko routine. We would squat 3x per week. Volume was pretty insane. We would be in the gym for 4-5 hours on some days. I definitely was overtraining even with good nutrition, sleep, recovery methods, but it built up my work capacity and I got stronger overall.

Smolov is not for people with weak ass squats.

 

[Ted-P]

well...back squats sunday and fronts squats with shoulder presses yesterday.

Couldn't sleep last night for some reason. I am gonnna create a log.

Thanks for all the input.

 

[Muskie]

Squat everyday is a thing... Not a thing for average people but people have kept it up for a month or more. I think squatting every workout and working out three times a week is doable. That is the 5*5 program, there is an A B novice squat program instead of an Mon, Wed, Friday but most people need to workout on specific days so AB or 3 on one off programs are hard for them.

Omar Isuf and others have this primary, secondary, tertiary, + more theory/style they were using/teaching. I am not getting any younger and my hips and back are a real issue so I may squat less, or at least do less heavy back squatting and do more front and goblet squatting for higher reps but less sets.

I am thinking of incorporating more of that going from first lift with very low reps 3-5, then to the next movement 6-8, then the next movement 8-10, then the next 10-12, then the last vanity movements are 15+ reps. The total number of movements is low but the number of set is also controlled, I was just watching videos on this last night.

The second and third movements are chosen to help your primary movement in this case the squat. I like the logic behind it, of course you need to know what assistance to choose based on where you get stuck in your squat.

I think mainly you just got a show up and put in time under the bar even if you have bad back, knees, hips, etc.

https://www.t-nation.com/training/max-out-on-squats-every-day

http://strengtheory.com/the-bulgarian-method/

 

[cincymma79]

I recently took squatting up to three days a week alternating high bar low bar and front squat. Seem to get the best feel from two to five reps. Maybe we can compare notes later.

 

[puppybird]

Growl. Growl. Bark!

Let's see here, woof. I went from squatting around 135 for 5 to 335 for 5 in about a year to a year and a half with the Bill Starr 5 x 5 program.

Squatted three times a week, bark. Never skipped leg days, arf.

Asbergers syndrome?

 

[Chad R. Thundercock]

It's spelled Asperger's, you retard. Woof.

Bark. Growl...

 

[Ted-P]

Wow came down with a mild cold after consective days of squatting.

Maybe it is a sign from the gods that squats everyday aint a good idea.

 

[ironwolf]

Wow came down with a mild cold after consective days of squatting.

Maybe it is a sign from the gods that squats everyday aint a good idea.

Or just a sign from the gods that....you got a cold....