KING SQUAT

KING SQUAT
By Shane Robert

There was a time when the squat was the answer to all questions. Want to get leaner? Squat. Want bigger arms? Squat. Can’t get a date? Squat. Actually, that’s still kind of the case. Twenty years ago, when this sentiment was starting to ramp up, it made some sense as an over-correction. Prior to that time, squatting was mostly reserved for weightlifters and competitive powerlifters, though equipped lifting was the main subset of the sport at that time so there was much less emphasis on unassisted, full-depth squats. Bodybuilders would do them with far less enthusiasm and effort than other movements such as leg press, hack squats, leg extensions, etc. The average trainee stayed as far away from the squat rack as possible. 

Squatting as we know it, with a bar across the upper back, first gained popularity in the 1920s with the writings of Olympic Weightlifting coaches who say a positive carryover to their pupils' lifting performance. At that time, squat racks or stands weren’t yet a common concept, so much of the squatting was done after cleaning a bar, pressing or jerking it overhead, bringing it down to the shoulders, and squatting. As a result, much lighter poundages were typically advocated for, with some coaches saying a lifter need not use more than bodyweight. Despite the relatively light weights being used, lifters saw that they grew bigger and their lifts became easier with the increased endurance and strength reserve that squatting had created, pushing them to find ways to use heavier poundages. Thus, squat racks/stands were created and the lifting world experienced the first wave of squatting being the answer to all questions. 

Empowered with the newfound ability to squat heavy, lifters went forth and experimented. They tried different sets, reps, frequencies, variations, depths, you name it they tried it. This led to many different ideas on the best way to get strong or build big bodies. High rep squatting became a very prescription for those wanting to gain weight, which still holds true. As these lifters discovered, there are many effective ways to plan a squat program. Below I will share some of my most successful squat programs that can be run as written or taken for inspiration to create a new one. 

CLASSIC LINEAR PERIODIZATION 

This is the style of programming that was very popular in the 80s with the rise of lifters like Ed Coan. It can obviously work for an advanced lifter, but I find it tends to work best with newer lifters. Since the volume is on the lower side, the effort must be great on the sets that are completed, and more assistance work is required. In general, squats tend to respond very well to a linear model, starting with higher volumes and building down as the cycle progresses. If you know you need more volume, do more sets or go for max reps on the last set.

Week 1 - 70% 2x10  
Week 2 - 72% 2x10
Week 3 - 75% 2x8 
Week 4 - 77% 2x8  
Week 5 - 80% 2x5  
Week 6 - 82% 2x5   
Week 7 - 85% 2x5  
Week 8 - 87% 2x5  
Week 9 - 90% 2x3 
Week 10 - 92% 2x3  
Week 11 - 95% 2x3  
Week 12 - 97% 2x2  
Week 13 - 100% 2x2  
Week 14 - 102% 2x1
Week 15 - Test new max

FREQUENCY & VARIETY

The following is a program that works great for beginner to intermediate lifters, or anyone who needs to work on technique in squatting. It can be a lot of work for some lifters and the first 1-2 weeks will see a lot of soreness. After that, adaptation should set in and the soreness should be less. It uses the main style of squatting being trained (high bar, low bar, etc.) on day 1 and (harder) variations that help build the squat on the other days. Since everyone’s weaknesses differ, don’t necessarily follow the example below as the only variations you can use. Pick what you need to work on your weaknesses. You can do the days in whatever order suits you best, but this is the one I have found to be the most effective.

LINEAR + 

This program is a combination of the linear style presented above, with some modern twists, particularly a heavy single and back-off sets. This combination gives the neurally demanding reps that help with maximal strength while adding additional volume for muscle growth. 

The process is simple: 

Start with a heavy single at 82% of a realistic 1RM, then drop to 65% of said 1RM for 2x8, then drop 20% off of the weight used for 2x8 for 2-3x10. Each week add 1.5% to the top single and 2.5% to the volume work. There will be a second day of lighter, easier squatting that is usually done before deadlifting.  

Here is an example using a 460-pound squatter:

As you can see, you end the program with a small PR on your heavy single. The next week you go for a new max. 

CONJUGATE-ISH

I ran this program the first time I squatted 500. I designed it when I had limited equipment, specifically no specialty bars, so it keeps the bar the same, but waves the height and intensity each week. You will use 3 box heights – 2” above parallel, right at parallel, and 2” below parallel – for a max effort single, followed by some drop set volume. This will be followed up with deep high bar squats for a linear progressed 2x8 that adds 10 pounds a week and cycles back after 6 weeks, starting 15 pounds heavier. For example, if I started with 305, I would finish with 355 and cycle back to start with 320, working back up again. 

On a second day you will do traditional speed work - 12x2, 10x2, 8x2, with 55%, 60% and 65%, adding 10 pounds to each percentage after the three-week wave.

Add 5-10% to your best squat, to calculate the percentages. But you should not miss any reps during this block, so don’t start too heavy!

At this point, you would test your full-depth squat and should be lined up for a nice new PR. 

TEXAS METHOD x2

This is simply the Texas Method using double the rep. In other words, we follow the same convention but do it for sets of ten.

Each week, add 5-10 pounds to each day. Progress as long as you can. If you find yourself stalling, drop back and try building up again. I don’t recommend dropping back more than twice before changing the reps to 8’s or 5’s. This program is definitely meant to be run long-term and I think it is enhanced by starting with higher reps and progressing down. 

All of these programs appear pretty different. What they all have in common is a lot of hard work, but that work pays off with huge squats!