Question on High Rep Squats

[miked8c]

So my entire training career I have been Squatting with the desire to gain strength and lift heavy weight. Very rarely have I squatted over 5 reps intentionally.

And its been great, I have a lifetime PR of 475 weighing 195. However now that I am getting back into the squatting game for the first time in months I want to look on the other side of the fence.

Instead of trying to just get stronger at the movement utilizing low reps, I want to focus on squats as a tool to improve my body.

With squats, I want to:

-Skyrocket my metabolism
-Burn calories
-Strengthen my body overall
-Can't believe I'm saying this, burn fat

Having said this, would low rep squats continue to be my best option for these goals? Or should I look into breathing squats?

I don't want to neglect strength gains, I need to be able to progress on a weekly basis, however I no longer want to live and die by if I upped the poundages, I want to focus more on the actual workouts.

If you guys need me to explain anything please let me know.

 

[zedhed]

Hey bro congrats on that squat number at your bod weight. Thats dam impressive.
So I can undstand where your coming from.
You know something that might be interesting for you to try is a squat rotation such as this.
A.Strength, Heavy Back Squat 3-4x8
B.Hypertrophy and shape Front Squat 4x10-12
C.Overall bod strength and burn excess cals Zercher Squats 3x10-12
Now you would rotate the order in which you do this week by week such as this.
Week 1 A, B, C
Week 2 B, C, A
Week 3, C, A, B
and so on.
Whatcha think bro?

 

[miked8c]

So your saying:

Week 1 A
Week 2 B
Week 3 C
Week 4 B
Week 5 C
Week 6 A
Week 7 C
Week 8 A
Week 9 B

 

[lweaver]

I think he means just doing all three weekly but changing the order of exercises, as the routine that's done when you're freshest will have more emphasis. My question would be are you squatting 3x a week (A, B, C) or doing all three in one night?

 

[zedhed]

Weaver is right. If these are gonna be hight rep then I would say 3 times per week. You would do A on Mon, B on Wed and C of Fri etc.
Beleive me this kind of squatting is gonna do wonders for your entirer body bro. Dont forget that your gonna increase your own natty GH pulses pretty dramatically doing this.

 

[lweaver]

I like it, I'll def keep it in mind for the future...

 

[zedhed]

Enjoy bro.

 

[miked8c]

Do you guys think I can handle squatting three days a week. I get sore as hell after a rugged squat day.

Keep in mind I also want to continue to deadlift, should I maybe deadlift and then do a high rep squat set after that.

As of now here are my days.

Monday Bench
Tuesday Deadlift
Wednesday AM PT - PM weighted pull up sesh
Thursday OHP
Friday Squat
Saturday Weighted Pull up day
Sunday off

How do you you guys think I should incorporate my squat days?

 

[moya]

add in the extra sessions on mon and wed if you feel you can do that much... keeping monday as the 'easier' day that should work...
i think you can get just as much, if not more, from low rep heavy squats though...

 

[zedhed]

Moya is the man on squat advice. I would go with that.^^^