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beardedzeus
LSU Fan
NOLA
Member since Mar 2006
4326 posts

Best squat programs
Really looking to build muscle and up my 1 rm squat
Any suggestions appreciated


OleWarSkuleAlum
Alabama Fan
Member since Dec 2013
6505 posts

re: Best squat programs
Squat everyday program


TnMountaineer
South Carolina Fan
Nashville, Tennessee
Member since Aug 2018
998 posts

re: Best squat programs
Second the squat everyday program. I did it over the summer and it truly works.

With that being said... you’re going to hurt. It’s going to be quite painful at first. The first Friday of alternating front and back squats was terrible. But, sleep well and feed your body correctly and you’ll come out on top.


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Lester Earl
Chicago Cubs Fan
Kamaratard
Member since Nov 2003
240128 posts

re: Best squat programs
It’s brutal, but the Hatch squat program


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lsu777
LSU Fan
westlake
Member since Jan 2004
12021 posts

re: Best squat programs
Smovlov cycle. But I'd you really want to concentrate on squat, unless your an advanced member madcow then squat everyday would be better.


GeorgeTheGreek
Michigan State Fan
Sparta, Greece
Member since Mar 2008
54423 posts

re: Best squat programs
Squatober


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DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13101 posts

re: Best squat programs
quote:

Squat everyday program


I thiught you were being sarcastic. I didn’t realize that’s the name of the program.


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90
Jolla
LSU Fan
Houston, TX
Member since Dec 2018
68 posts

re: Best squat programs
Tim Swords' squat program


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Rep520
Arizona Fan
Member since Mar 2018
4886 posts

re: Best squat programs
quote:

Smovlov cycle. But I'd you really want to concentrate on squat, unless your an advanced member madcow then squat everyday would be better.


Smolov is the gold standard, but it is for advanced lifters.

I had good results off a bulgarian based program, which has you squatting every workout. For OP, though, it depends on where you are. If you're not close to your individual peak, you can get plenty of squat gains from something other than a squat centric program and also not have to sacrifice your other lifts.


DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
13101 posts

re: Best squat programs
I just stack the bar and hope I don’t die. Jk. GSLP FOR LIFE


Rep520
Arizona Fan
Member since Mar 2018
4886 posts

re: Best squat programs
That's the thing with OP's post. If he's coming from brosplits, he may get great squat results without a squat focused program.

A focused overall program with good progressions works well. If he's not on one now, he really doesn't need a squat specific program and it might actually hurt him.


lsu777
LSU Fan
westlake
Member since Jan 2004
12021 posts

re: Best squat programs
god i want to puke thinking about coming from a bro split going to the hatch or smovlov programs lol. frick that.


Rep520
Arizona Fan
Member since Mar 2018
4886 posts

re: Best squat programs
Yeah, that's what I meant about only really helping. Brosplit to Smolov is as good a guarantee of injury or other collateral problem as you get.

To do a high intensity squat program, there's a basis of strength and ability you need or you're going to have a bad time.


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StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105242 posts

re: Best squat programs
quote:

Squat everyday program


this

or 5x5

or Germany volume training


DarthRebel
USA Fan
Member since Feb 2013
11323 posts

re: Best squat programs
quote:

or 5x5


If you are any type of newbie, this is your safe answer. If you can lift, go with what others have said.

If you are squatting under 300lbs right now though, I would ride a linear program until you crack into the 300s at least. Milk linear for all it is worth adding 15lbs a week to your squat.


bayouvette
LSU Fan
Raceland
Member since Oct 2005
1439 posts

re: Best squat programs
quote:


Really looking to build muscle


You can lift all you want. You got to eat big to get big.


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Rep520
Arizona Fan
Member since Mar 2018
4886 posts

re: Best squat programs
quote:

If you are squatting under 300lbs right now though, I would ride a linear program until you crack into the 300s at least. Milk linear for all it is worth adding 15lbs a week to your squat.


To go to a squat centric program, I'd recommend squatting double BW for a 1 rm and having done a program where you squatted at least 3x a week.


biggsc
USA Fan
30.321484, -87.534052
Member since Mar 2009
29234 posts

re: Best squat programs
Squat with bar on back and not neck. Go down below the usual sitting position.

Learned it from a power lifter


DarthRebel
USA Fan
Member since Feb 2013
11323 posts

re: Best squat programs
quote:

To go to a squat centric program, I'd recommend squatting double BW for a 1 rm


I am going to disagree.

Double BW is going to put someone over an intermediate lifter close to advanced and if high enough in body weight double BW can get you close to elite.

quote:

having done a program where you squatted at least 3x a week.


This I agree with.


StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
105242 posts

re: Best squat programs
quote:

Squat with bar on back and not neck. Go down below the usual sitting position.

Learned it from a power lifter


Low bar squats are not for everyone

And target different areas of the leg

High bar over loads that quads


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