Your squat rep range.

What range do you squat in and how many sets.  Are they full,parallel or partial and which do you find most suitable for growth?

I mix mine up but I am currently full squatting at 15 reps for 3 sets.

3 work sets followed by hacks and leg extension

Prefer doing low rep squatting because its easier but for size higher reps 10+ work better for me.

Depth just below parallel.

Never more than 5s.

All to competition depth

Fat Pete


Never more than 5s.

All to competition depth

ditto

Fat Pete


Never more than 5s.

All to competition depth

Surely for growth size you need to do more than 5.

I normaly do 4 working sets of about 8-12 reps

any more than 12 reps and I run out of breath lol

yannyboy

Fat Pete

Never more than 5s.
All to competition depth

Surely for growth size you need to do more than 5.

 
Not at all. More than five keeps your weight down too much.
 
Amd don't call me Shirley

Fat Pete

yannyboy

Fat Pete

Never more than 5s.
All to competition depth

Surely for growth size you need to do more than 5.

 
Not at all. More than five keeps your weight down too much.
 
Amd don't call me Shirley

How many sets of 5 would you do, and how many would be real all out work sets. I might try a few myself.

1 set for 4-6 reps then a 20 rep set with less weight. Cant see how you would need more then that TBH.

I go for sets of doubles and triples. Rarely branch off over 5's and my legs seem to grow just fine.

Fat Pete

yannyboy

Fat Pete

Never more than 5s.
All to competition depth

Surely for growth size you need to do more than 5.

 
Not at all. More than five keeps your weight down too much.
 
Amd don't call me Shirley

LOL
 
Yeah I  personally do 2 work sets of 5 - 8 reps just to parrallel.
Once I can 7 or 8 good parralel reps, I increase the weight :-D

warmup 20 on the bar, then 5s, upping the weight each set. Legs seem to be where i get the best growth actually, on the fewest amount of sets

yannyboy

Fat Pete

yannyboy

Fat Pete

Never more than 5s.
All to competition depth

Surely for growth size you need to do more than 5.

Not at all. More than five keeps your weight down too much.
Amd don't call me Shirley

How many sets of 5 would you do, and how many would be real all out work sets. I might try a few myself.

Hap-py days are here again, the sky is bright and clear again, fat pete completes five fives again, happy days are here again.

Saturday 7th May start 13:00

A little juggling of the warm ups and we're away

Squat

70k x 5
70k x 5
120k x 5
170k x 3
210k x 3
240k x 5
240k x 5
240k x 5
240k x 5
240k x 5

And that, as they say, is that. End 14:15 looking like I just been swimming but with a big daft grin on my big fat face. These have been fun, but as always towards the end, you just want them to be over with. Well they are now, and we can move on into the fun phase.



The above is an extract from my log. I started the 5 x 5s at 220 and increased 2.5 each week until I had raised the weight by 20 kilos

Fat Pete

yannyboy

Fat Pete

yannyboy

Fat Pete

Never more than 5s.
All to competition depth

Surely for growth size you need to do more than 5.

Not at all. More than five keeps your weight down too much.
Amd don't call me Shirley

How many sets of 5 would you do, and how many would be real all out work sets. I might try a few myself.

Hap-py days are here again, the sky is bright and clear again, fat pete completes five fives again, happy days are here again.

Saturday 7th May start 13:00

A little juggling of the warm ups and we're away

Squat

70k x 5
70k x 5
120k x 5
170k x 3
210k x 3
240k x 5
240k x 5
240k x 5
240k x 5
240k x 5

And that, as they say, is that. End 14:15 looking like I just been swimming but with a big daft grin on my big fat face. These have been fun, but as always towards the end, you just want them to be over with. Well they are now, and we can move on into the fun phase.



The above is an extract from my log. I started the 5 x 5s at 220 and increased 2.5 each week until I had raised the weight by 20 kilos

So you have one workout completely devoted to squats. What other leg exercises do you do and when?
Also I am training for size mainly so do you think this sort of squat workout would benefit me. I normally aim for 8-10 reps on upper body and 10-12 reps for legs.

The rules!*

Get some volume done: aim for 25-35 reps.
Divide reps and sets 5x5 5x6 6x5 3-4x8, 3x10 etc
Go as heavy as you can in the rep range you chose.
Move the weight fast, or try to move the weight fast - explode.
Use a reasonable range of motion, break parallel.
Train at over ~70% of your one rep max

Sorted.

*there's no hard and fast rules of course but these are pretty good!

Fat Pete

yannyboy

Fat Pete

yannyboy

Fat Pete

Never more than 5s.
All to competition depth

Surely for growth size you need to do more than 5.

Not at all. More than five keeps your weight down too much.
Amd don't call me Shirley

How many sets of 5 would you do, and how many would be real all out work sets. I might try a few myself.

Hap-py days are here again, the sky is bright and clear again, fat pete completes five fives again, happy days are here again.

Saturday 7th May start 13:00

A little juggling of the warm ups and we're away

Squat

70k x 5
70k x 5
120k x 5
170k x 3
210k x 3
240k x 5
240k x 5
240k x 5
240k x 5
240k x 5

And that, as they say, is that. End 14:15 looking like I just been swimming but with a big daft grin on my big fat face. These have been fun, but as always towards the end, you just want them to be over with. Well they are now, and we can move on into the fun phase.



The above is an extract from my log. I started the 5 x 5s at 220 and increased 2.5 each week until I had raised the weight by 20 kilos

one of your easier sessions then Pete???

yannyboy
 
So you have one workout completely devoted to squats. What other leg exercises do you do and when?
Also I am training for size mainly so do you think this sort of squat workout would benefit me. I normally aim for 8-10 reps on upper body and 10-12 reps for legs.

 
I only do squats. If you plan to compete as a bodybuilder you should look to add others, especially calves.
If you don't why bother.
Everyone would benefit from this type of work. You don't have to live on it, but every now and then would be good.Twice a year say. It's hard though. Be prepared for that. Pitch your weights a tad low to start with so you get used to the relentless grind of it.
The second time you do it, you start again from where you left off last time.

Drew Price


The rules!*

Get some volume done: aim for 25-35 reps.
Divide reps and sets 5x5 5x6 6x5 3-4x8, 3x10 etc
Go as heavy as you can in the rep range you chose.
Move the weight fast, or try to move the weight fast - explode.
Use a reasonable range of motion, break parallel.
Train at over ~70% of your one rep max

Sorted.

*there's no hard and fast rules of course but these are pretty good!

if i was to do squats followed by leg press in a session would you advise on hitting the stated rep range on each exercise or between the 2 of them?

also other than doing a 1 rep max is there a way of working it out from a higher rep range?

Rep max calculators arent perfect and can be easily thrown off by using higher reps, but for reps under 10 they can give some indication:

(weight lifted x reps x 0.0333)+weight lifted = predicted 1rm

I mix the reps up in like a pyramid e.g.

1x20
1x12
1x8
1x6
1x4
1x10
1x10
1x20

8 Sets in total.

The first 2 sets (20 and 12 reps) are effectively a warm up and could do more reps with the weight used. The sets of 8 and 6 work up towards the set of 4 reps.  That is my heaviest set . These 3 sets (8,6,4) are with weights that I get the last rep but wouldn't get another rep.

The last sets of 1x10 are at a lower weight (normally the weight I used for the beginning 1x12)  and finally the 1x20 is a pump set.

All the sets with the exception of the first 2 are hard.