Best Squat Program (For Intermediates)

Summary

In this video, Grant from Shrinko introduces an efficient squat program designed for intermediate lifters looking to improve their squats and deadlifts. The program emphasizes the importance of challenging 5x5 squats, progressively increasing weights each week, and adjusting based on intensity. It incorporates a mix of squats, deadlifts, and pressing exercises, with a focus on time efficiency and manageable workouts lasting 60-80 minutes, three times a week. Grant shares personal experiences and tips for achieving PRs, stressing the dedication required for success. This program is perfect for lifters committed to making significant progress without spending hours in the gym.

Takeaways

• 😀 Consistency is key to progress: The program is designed for lifters who can commit to training three times a week with intensity and focus.
• 😀 5x5 Squats should be challenging: The 5x5 squat days need to be hard enough that you feel mentally tested and pushed to improve.
• 😀 Progressive overload is essential: Each week, aim to increase the weight on squats by about 5 pounds to ensure steady progress.
• 😀 Deadlift adjustments are allowed: If a deadlift set of five gets too hard, switch to triples or doubles to keep the load increasing.
• 😀 Don't trust the first rep: For deadlifts, avoid making judgments on your set based on the first rep alone, as it can feel heavier than it actually is.
• 😀 Friday sessions include intensity and higher reps: On Friday, the squat intensity is varied, with the addition of higher rep sets to build endurance and mental toughness.
• 😀 Pressing exercises should be rotated: Alternate between bench press and overhead press on Mondays and Wednesdays, focusing on volume and intensity.
• 😀 Focus on quality over quantity: This program isn’t about endlessly increasing volume but about getting stronger by sticking to a manageable load and pushing hard within the prescribed sets.
• 😀 Higher rep squats provide additional benefits: Doing sets of 8 reps with lighter weight (100 pounds less) after heavy squats helps with muscle endurance and metabolic conditioning.
• 😀 Training duration is efficient: The program is designed to be completed in 60-80 minutes, providing an intense yet manageable workout for intermediate lifters.
• 😀 This is a hard program: Only those who are committed to consistently training three times per week, without missing sessions, should attempt this program.

Q & A

What is the main focus of the squat program discussed in the video?

The main focus of the program is to provide an intermediate lifter with an efficient and manageable squat routine that balances strength development and time constraints. The program is designed to be completed in 60 to 80 minutes per session, three times a week.

Why does the program emphasize the 5x5 squat format?

The 5x5 format is emphasized because it's an effective and adaptable method for building strength. The challenge of progressively increasing the weight every week is central to ensuring continued strength gains.

How does the program address time management for lifters?

The program is designed to be efficient, allowing lifters to train in less than 90 minutes per session, three times a week. This contrasts with more time-intensive programs like the Texas Method, which can take up to 2.5 to 3 hours per session.

What does Grant mean by the 5x5 needing to be 'really hard'?

Grant stresses that the 5x5 should be difficult enough to challenge the lifter and produce significant strength gains. If the 5x5 is not hard, meaning if you're not struggling between sets and questioning yourself, then the weight is likely too light.

How should lifters approach the deadlift days in the program?

On deadlift days, lifters start with a top set of five reps and then adjust the sets depending on how they feel. If the weight feels too heavy, lifters can switch to doing triples or doubles instead of sticking to the five reps. The goal is to progressively increase the load each week.

What should lifters do if they fail on a rep during the deadlift or squat?

If a lifter fails a rep, it's important not to panic. For example, if they fail a rep in a set of five, they can adjust by doing a set of doubles or triples. It's important to continue progressing while being flexible and learning from each session.

How does the program incorporate hypertrophy (muscle growth) into the routine?

The program includes some hypertrophy elements, particularly on Fridays, where the squats are done in higher rep ranges. This helps build muscle endurance and conditioning, even though the primary focus is on strength.

What role do pressing exercises (bench press, overhead press) play in this squat program?

The pressing exercises are included to maintain upper body strength but aren't the focus of the program. They are incorporated with rotating sets of bench press and overhead press, aiming for volume but without overcomplicating the training, which remains primarily focused on squats and deadlifts.

How does the program help with mental toughness and confidence in lifting?

The program encourages lifters to push through challenging sets, especially with heavy squats and deadlifts. By consistently increasing the load and doing sets that are mentally tough, lifters build not only physical strength but also mental resilience, which boosts their confidence in achieving PRs.

What is the recommended duration for running this squat program before taking a deload week?

The program is designed to be run for 10 to 12 weeks. After this period, it’s recommended to take a deload week to recover and assess if new personal records (PRs) have been achieved. This helps prevent burnout and ensures continued progress.