Heres a great squat day finisher to increase your strength endurance and add a little more meat to your quads: 20-Rep Front/Back Squat Combo: 1. Choose a weight in which you can perform front squats for no more than 8-12 reps. 2. Do as many front squats as possible with your chosen weight. 3. Once you can do no more front squats, rack the weight and immediately perform back squats with the same weight to finish the set. 4. The goal is to perform 20 total reps. For example, if you tapped out at 11 front squat reps, then you will immediately finish the set with 9 back squats. If you have ever done a high-rep set of back squats, then you know that the first muscle group to fatigue and kill your set is the erector group (lower back) and then the glutes. Front squats place less stress on the glutes, little stress on the erectors, and more stress on the quadriceps group than back squats. This finishing movement will allow you to keep constant stress on your quads without taxing the erectors and glutes and making you tap out too early. And ultimately, you are able to train at a submaximal load for hypertrophy (muscular growth) and increased strength rather than completing a conventional high-rep set of front squats, all while training at a high volume for conditioning while. -CAS
Posted on: Mon, 11 Nov 2013 23:12:34 +0000
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