Thread: How does your squat routine look like?

Why stagger the intensity at all?

Why not do 3 sets at your 80%?

Rest intervals vary. Some say 90 seconds is good for building mass, but if you leave it for 120 seconds youll obviously be able to lift more weight.

It depends on your conditioning aswell, you might still be out of breath and unable to lift after 120 seconds.

I, like a lot of people, find 90 seconds just fine though.

In my current training I do sets consisting only of single reps. Basically you just keep adding weight, and each set is a warm up for its predecessor. I work my way up to very close to 100% each time I lift in this manner. It allows you to be used to using heavy weights and it also allows you to try for new PRs quite often. I wouldn't advise doing this until you've got a very good level of base strength, however, and it's really only enjoyable (or at least I'd think) if you're strength training. My rest intervals are very short - about 30 seconds, sometimes less, sometimes more.

i do 4-5 sets the first one is a warm up 15 rep with a light weight then increase the weight and decrease reps untill i do the last killer set with the weight i could just do 5-7 reps ans of course i use a spotter on th last 2 sets when i put on much weight........in big compound exercises like flat bench presses and squats i rest bigger than or equal two minutes to be able to lift as much weight as i can .....though any other exercise i only rest 90 secs max

i guess everybody does squats the way that works/feels best for them...lots of variety

In my program right now, I do 6 sets of 3-5 reps with 80% of 1RM with 2 minute rest intervals.

usually do 4 sets of varying intensity.

Here's my current squat/deadlift program:

Squat/DL ME - Mondays
Varying exercises working up to a 1-3RM - Change every 2 weeks

Primary assistance exercise:
RDLs
Week A: 6 sets x 6 reps @ 90sec RI
Week B: 4 sets x 8 reps @ 60sec RI
Week C: Load @ 90% of week A

Unilateral assistance exercise:
Walking DB lunges
Week A: 3 sets x 10 reps @ 60sec RI
Week B: Increase load by 2-5%
Week C: Load @ 90% of week A

Lower back assistance exercise:
Seated good mornings
Week A: 3 sets x 10 reps @ 60sec RI
Week B: Increase load by 2-5%
Week C: Load @ 90% of week A

Abs assistance exercise:
Standing cable crunches
Week A: 5 sets x 10 reps @ 60sec RI
Week B: Increase load by 2-5%
Week C: Load @ 90% of week A


Squat/DL DE - Fridays
Box squats with chains
Week A: 12 sets x 2 reps @ 50% at bottom
Week B: 10 sets x 2 reps @ 55% at bottom
Week C: 8 sets x 2 reps @ 60% at bottom

Speed pulls with chains
Week A: 10 sets x 1 rep @ 50% at bottom
Week B: 8 sets x 1 rep @ 55% at bottom
Week C: 6 sets x 1 rep @ 60% at bottom

Primary assistance exercise:
GHRs
Week A: 6 sets x 6 reps @ 90sec RI
Week B: 4 sets x 8 reps @ 60sec RI
Week C: Load @ 90% of week A

Unilateral assistance exercise:
BB stepups
Week A: 3 sets x 10 reps @ 60sec RI
Week B: Increase load by 2-5%
Week C: Load @ 90% of week A

Lower back assistance exercise:
Reverse hypers with 2 second static hold
Week A: 3 sets x 10 reps @ 60sec RI
Week B: Increase load by 2-5%
Week C: Load @ 90% of week A
Note: Load will not actually be altered exactly as I use resistance bands.

Abs assistance exercise:
Decline situps
Week A: 5 sets x 10 reps @ 60sec RI
Week B: Increase load by 2-5%
Week C: Load @ 90% of week A

Originally Posted by fufu

usually do 4 sets of varying intensity.

gotcha

Originally Posted by romaxe

gotcha

I am currently working up to a 1RM at the end of the month.