Summer Routine - Squats necessary?

[fastgain]

First the background info. I'm doing 5x5 this summer, looking to make both strength and size gains. I've been on 5x5 for a few months, and I've felt somewhat overtrained from doing heavy deads and squats every week. I have disproportionately large quads and hams already, about 25" around (I'm 6', 185 lbs.), so I'm not looking to add any size to them. As long as I keep the deads nice and heavy, I'm wondering if dropping squats and the other leg exercises would really have negative effects on the rest of my training. This would also give me the opportunity to prioritize my delts and back, which are lagging somewhat.

I realize you get a test boost from the heavy squats, but like I said, I felt somewhat overtrained going heavy with both deads and squats every week. Would it be that bad to drop squats?

For those of you who think not doing squats is a poor option, please make suggestions as to how I can keep squats in my routine, while minimizing size gains in my legs. What rep ranges, weights, etc. are appropriate? Thanks alot.

 

[spatts]

Numerous studies have shown that squats are just as effective in the summer as in the winter.



J/k

It sounds like you are getting some messages from the ol' bod, and when I get those, I listen. Listen to your instinct. Train hard, but if you are feeling overtrained in a certain area, you're better off in the long run to stop and pay attention to that. Give yourself some time off, and you may find you come back stronger than ever. If I were you, I wouldn't get rid of ALL leg movements, just maybe one or two. I personally don't go heavy on deads and squats more than once every 3 weeks, and I never do a full ROM, 1RM.

I can relate to the disproportionate legs; I am about your weight, 3 inches shorter, with 28" quads/hams. What I did to balance that was grow some shoulders.

 

[Bulldog_10]

Well, what are your goals? bodybuilding, athleticism, strength, etc...???

I'd keep them in there, but just do them once a week at high intensity. If you do one, maybe two sets of HIGH intensity work, you will keep your strength...and since you'll be doing low volume (for squats at least) you shouldn't gain much size from them.

 

[The Red Dragon]

those aren't your shoulders in your avatar are they spatts?

 

[spatts]

No, I superimposed the shoulders. lol

 

[fastgain]

Spatts - I know you're just kidding, but this has nothing to do with it being summer. I actually like doing squats, I train them hard and heavy, and will continue to do them if I decide they will help me get where I want to be.

Bulldog - I'm training mostly bb, but also am going after the strength gains.


Here's what my normal leg day looks like:
Squats - 5x5
Leg Press - 2x10
SLDL - 2x10
Ham Curl - 2x10

Maybe I should continue to do some heavy squats, like 3x5 or 2x8 and some stiffies, but get rid of the other stuff. That would at the very least maintain my leg strength, while getting me a little test boost (and minimizing hypertrophy). Any comments on what rep scheme might be most effective? I want to keep the volume pretty low since I think that will keep me from feeling overtrained all the time.

The other alternative I've been throwing around in my head is just doing a couple days of HIIT Cardio each week instead of leg day. Any comments on this option?

 

[spatts]

The other alternative I've been throwing around in my head is just doing a couple days of HIIT Cardio each week instead of leg day. Any comments on this option?

I was just about to ask you how you feel about sprinting.

 

[Bulldog_10]

Spatts - I know you're just kidding, but this has nothing to do with it being summer. I actually like doing squats, I train them hard and heavy, and will continue to do them if I decide they will help me get where I want to be.

Bulldog - I'm training mostly bb, but also am going after the strength gains.


Here's what my normal leg day looks like:
Squats - 5x5
Leg Press - 2x10
SLDL - 2x10
Ham Curl - 2x10

Maybe I should continue to do some heavy squats, like 3x5 or 2x8 and some stiffies, but get rid of the other stuff. That would at the very least maintain my leg strength, while getting me a little test boost (and minimizing hypertrophy). Any comments on what rep scheme might be most effective? I want to keep the volume pretty low since I think that will keep me from feeling overtrained all the time.

The other alternative I've been throwing around in my head is just doing a couple days of HIIT Cardio each week instead of leg day. Any comments on this option?

I think 2 x 3-5 would be best for minimizing hypertrophy while maintaining strength. Just make sure you keep the intensity high, almost at your max...around 85-90%.

Keeping intensity high is the key to maintaining strength. Low reps is key to less hypertrophy.

 

[collegiateLifter]

I've been on 5x5 for a few months, and I've felt somewhat overtrained from doing heavy deads and squats every week.

solution: dont do heavy deads and heavy squats every week. I'd suggest doin one of those excercises every other or every 3rd week. Mean while you could sub in alternates like sprinting, speed deads, lunges etc or just not do an excercise in that spot one week; as you said you have easy gaining legs.

 

[Bulldog_10]

First the background info. I'm doing 5x5 this summer, looking to make both strength and size gains. I've been on 5x5 for a few months, and I've felt somewhat overtrained from doing heavy deads and squats every week.

That's the problem, I didn't even notice this at first, until CL just quoted it.

You've been doing 5x5 for a few months...you gotta switch it up more often than that. I don't care how good your program is, it's not going to be effective for that long. Switch it up every month or so...maybe a little less than a month.