I've been experimenting with more frequent heavy squats lately. For why such a seemingly crazy idea would not hurt and instead do wonders for you, read the following articles first :
http://www.t-nation.com/free_online_article/most_recent/max_out_on_squats_every_day
http://bretcontreras.com/2011/07/observations-from-squatting-daily/
To summarize on why it works and why anyone seeking strength and speed should implement it, here are my observations and myth-busters :
1. Your body gets "used to" squatting heavy. If you've ever felt "weird" (too tight/not flexible) squatting after a break of 2-3 or more days, you know what I mean.
2. CNS overtraining is broscience ! Yes I said it ! There is no such thing as overtraining. Everyone is different. Ofcourse, there are times when rest is needed but 99% of times, "your body is lying to you!". You just gotta push through. This doesn't mean that you push until you get injured. You must understand the fine line between optimum and overuse. It'll take time.
3. You become more flexible and efficient. Frequent squatting helps you to gain flexibility and you bounce out of the hole with more speed.
4. Practice makes an individual perfect. By squatting 5x a week or more, it will be nothing different than a walk in the park.
Having said these, don't jump into it right away. If you are squatting x days a week now, add a day of light squats. Then make this day a heavy one in 1-2 weeks (or more depending on how you feel). Keep adding more days like this until x=5 or even more.
My experience with frequent squatting has been splendid. I was doing 2 heavy days and 1 light day of powerlifting style squats. Once I switched to olympic style lifts, I started doing olympic ATG back and front squats. I made the light day into a heavy front squat day. This way I was squatting heavy 3x a week. I then added another day where I would squat at the end of the session. This obviously wasn't as heavy as the other three days as I was already out of gas. I did this for a month.
This week I added another day in my training. Yesterday I finished with heavy front squats with a 3 second pause at the bottom. I got 2 reps with 115 kg. It wasn't bad considering my best front (non-pause) squat is 125 kg. At the end of the session, I thought there is no way I could back squat today. But I was so wrong! I got a ATG back squat PR today ! I hit 138 kg (305 lbs) for 3 ! Tomorrow will be the 5th day in a row of squatting for me. Here how this week looks as of now :
Monday :136 kg (300 lbs) x 3 (Back Squat) - PR
Tue: 125 kg (275 lbs) x 2 (Front Squat)
Wed: 115 kg (255 lbs) x 2 (Paused Front Squat)
Thu: 138 kg (305 lbs) x 3 (Back Squat) - PR
Fri : 5 x 129 kg x 3 (Back Squat, Planned)
http://www.t-nation.com/free_online_article/most_recent/max_out_on_squats_every_day
http://bretcontreras.com/2011/07/observations-from-squatting-daily/
To summarize on why it works and why anyone seeking strength and speed should implement it, here are my observations and myth-busters :
1. Your body gets "used to" squatting heavy. If you've ever felt "weird" (too tight/not flexible) squatting after a break of 2-3 or more days, you know what I mean.
2. CNS overtraining is broscience ! Yes I said it ! There is no such thing as overtraining. Everyone is different. Ofcourse, there are times when rest is needed but 99% of times, "your body is lying to you!". You just gotta push through. This doesn't mean that you push until you get injured. You must understand the fine line between optimum and overuse. It'll take time.
3. You become more flexible and efficient. Frequent squatting helps you to gain flexibility and you bounce out of the hole with more speed.
4. Practice makes an individual perfect. By squatting 5x a week or more, it will be nothing different than a walk in the park.
Having said these, don't jump into it right away. If you are squatting x days a week now, add a day of light squats. Then make this day a heavy one in 1-2 weeks (or more depending on how you feel). Keep adding more days like this until x=5 or even more.
My experience with frequent squatting has been splendid. I was doing 2 heavy days and 1 light day of powerlifting style squats. Once I switched to olympic style lifts, I started doing olympic ATG back and front squats. I made the light day into a heavy front squat day. This way I was squatting heavy 3x a week. I then added another day where I would squat at the end of the session. This obviously wasn't as heavy as the other three days as I was already out of gas. I did this for a month.
This week I added another day in my training. Yesterday I finished with heavy front squats with a 3 second pause at the bottom. I got 2 reps with 115 kg. It wasn't bad considering my best front (non-pause) squat is 125 kg. At the end of the session, I thought there is no way I could back squat today. But I was so wrong! I got a ATG back squat PR today ! I hit 138 kg (305 lbs) for 3 ! Tomorrow will be the 5th day in a row of squatting for me. Here how this week looks as of now :
Monday :136 kg (300 lbs) x 3 (Back Squat) - PR
Tue: 125 kg (275 lbs) x 2 (Front Squat)
Wed: 115 kg (255 lbs) x 2 (Paused Front Squat)
Thu: 138 kg (305 lbs) x 3 (Back Squat) - PR
Fri : 5 x 129 kg x 3 (Back Squat, Planned)
Yo I think ill try this actually, I want full squat flexibility all the time!
ReplyDeleteGo ahead ! Remember to start light !
ReplyDelete5x 129 x 3 was rather easy today :D