While competing in Olympic Weightlifting we use to follow the Russian squat program. This was a great and challenging program that I recommend to a lot of people really trying to improve their squat max. The Russian squat program is a 3 day a week program with a day in between eat squat day. So don’t do all 3 squat days in a row; allow for your legs to rest.
In doing this program we would notice a good 5% increase in max. The program is calculated as percentages of your max then generally 6 sets at that percentage. It’s a 6 week program and really does give great results. I find the hardest day is Week 3 Day 2 because its 80% of your max for 6 sets of 6. After that workout you can’t walk but feel like you can take on the world.
Now keep in mind this program is geared more towards people in the Olympic Weightlifting realm because it takes up so many days it can be hard to fit it into a bodybuilding routine. However, if you are off season and bulking, it’s hard to argue with the results.
Check out this site for a calculator to easily get your Russian squat program percentages and numbers each week. Be sure to use a realistic max so as to be able to hit all the workouts as prescribed to get the max benefit.
“Everybody wants to be a bodybuilder, but don’t nobody want to lift no heavy ass weights.” Ronnie Coleman, Mr. Olympia 1998-2005
We all have those friends that are on tons of supplements and hitting the gym and bragging that they are going to be huge but they never squat or dead heavy weight. They are the pretty boys that are in it for the abs and arms. Lets face it, that’s not a bodybuilder. If you are not willing to do the core lifts and put some weight on that bar, you will never achieve true bodybuilder status.
I decided to post a personal video today. I’m weighing in at about 160lbs in this video and back squated a solid 315lbs. A buddy of mine came over for a squat workout and we laid into it. I am finding my body responds well to high doubles and triples. I went for a high single to test out my max a bit but generally I won’t do singles. So after the 315lbs single I dropped down and did 3 sets of triples at 295lbs. My rule of them is high reps/low weight for definition and low reps/high weight for building strength. As well as squatting all the way to the floor to utilize the entire range of motion.
Video: 315lb Back Squat 3 Reps at 160lb Body Weight 5/3/13
Here is a description for 315lb Back Squat 3 Reps at 160lb Body Weight 5/3/13
I thought this image was fitting, squatting is like sex. I have far too many friends that “Squat”. I put it in quotes because I don’t count a level squat, a real squat. For me, you have to squat to the absolute deepest you can. Squatting is one of the most all around beneficial exercises you can do because of all the different body parts and muscles it activates. With it being such a solid all around lift, why would you want to half ass it? Go deep, get the benefits.