Squat EVERYDAY
Replies
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nakedraygun wrote: »
I had asked about this program and if anyone was running it a few months ago on these boards. I ultimately decided against it and I was only planning on running it 4 - 6 weeks.nakedraygun wrote: »Max Aita claims he squatted every day for 13 years or something and that dude can move the serious weight and move it raw.
Currently I squat 3 to 4 times a week with bench press (or will again when my chest injury heals -- not related to benching) and my squats (as well as my bench) have never been stronger or more precise.
That groove is greased and greased well.
Trick is in knowing how to alter intensity. If you can't/don't know how, then you may want to reconsider.
No doubt and agree with you, but to offer Max as an example, needs some perspective context for the OP. Max was under the supervision of two of the world's premier weight lifting coaches (Steve Gough and Ivan Abadjiev) during this time and this was Max's job; so most, if not all of his other life variables, revolved around his lifting.
You don't need professional supervision to make it work, but I agree with nakedraygun that you have to be reasonable and conservative with your intensity. I have done very high frequency, including benching and squatting heavy 5 days a week for about a month at a time. I made some really nice strength gains while doing it. If your auto-regulation sucks, you will burn out quickly.
When I was questioned what I was going to do after I had accumulated all that volume and how would I introduce a new training stimulus I was stumped. (Other than taking a month off.) Therefore, I went in another direction, still adding more volume/frequency, and that I could run concurrently with 5/3/1 and as an amateur "competitive" powerlifter.
I didn't run the program in question, but my approach was very similar. I was not focused on powerlifting, so when I was finished, I went on a strictly low-weight hypertrophy program to let my joints have a break.
Which one?0 -
You need to give your muscles time to rebuild and recover. I think everyday is going to limit your overall growth, just because the muscle can't keep up. Assuming you are doing this natural, it takes juice to get your muscles to respond to that from what I have seen and read.
I stick to a heavy weight/low rep hypertrophy work out and hit most of my areas once to twice a week. It has been slow and steady growth.0 -
nakedraygun wrote: »Max Aita claims he squatted every day for 13 years or something and that dude can move the serious weight and move it raw.
Currently I squat 3 to 4 times a week with bench press (or will again when my chest injury heals -- not related to benching) and my squats (as well as my bench) have never been stronger or more precise.
That groove is greased and greased well.
Trick is in knowing how to alter intensity. If you can't/don't know how, then you may want to reconsider.
No doubt and agree with you, but to offer Max as an example, needs some perspective context for the OP. Max was under the supervision of two of the world's premier weight lifting coaches (Steve Gough and Ivan Abadjiev) during this time and this was Max's job; so most, if not all of his other life variables, revolved around his lifting.
You don't need professional supervision to make it work, but I agree with nakedraygun that you have to be reasonable and conservative with your intensity. I have done very high frequency, including benching and squatting heavy 5 days a week for about a month at a time. I made some really nice strength gains while doing it. If your auto-regulation sucks, you will burn out quickly.
Not saying in general you do and even said I agreed with him. Again, the example he referenced was Max Aita who did it for 13 years, so I offered the context on which HE (Max) was able to do it.
True, sorry. John Broz is also an advocate and he did it for many years.
https://www.t-nation.com/training/max-out-on-squats-every-day
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nakedraygun wrote: »nakedraygun wrote: »
I had asked about this program and if anyone was running it a few months ago on these boards. I ultimately decided against it and I was only planning on running it 4 - 6 weeks.nakedraygun wrote: »Max Aita claims he squatted every day for 13 years or something and that dude can move the serious weight and move it raw.
Currently I squat 3 to 4 times a week with bench press (or will again when my chest injury heals -- not related to benching) and my squats (as well as my bench) have never been stronger or more precise.
That groove is greased and greased well.
Trick is in knowing how to alter intensity. If you can't/don't know how, then you may want to reconsider.
No doubt and agree with you, but to offer Max as an example, needs some perspective context for the OP. Max was under the supervision of two of the world's premier weight lifting coaches (Steve Gough and Ivan Abadjiev) during this time and this was Max's job; so most, if not all of his other life variables, revolved around his lifting.
You don't need professional supervision to make it work, but I agree with nakedraygun that you have to be reasonable and conservative with your intensity. I have done very high frequency, including benching and squatting heavy 5 days a week for about a month at a time. I made some really nice strength gains while doing it. If your auto-regulation sucks, you will burn out quickly.
When I was questioned what I was going to do after I had accumulated all that volume and how would I introduce a new training stimulus I was stumped. (Other than taking a month off.) Therefore, I went in another direction, still adding more volume/frequency, and that I could run concurrently with 5/3/1 and as an amateur "competitive" powerlifter.
I didn't run the program in question, but my approach was very similar. I was not focused on powerlifting, so when I was finished, I went on a strictly low-weight hypertrophy program to let my joints have a break.
Which one?
Sorry, don't remember, it was a very long time ago. Probably high-volume PPL or bro-splits.0 -
nakedraygun wrote: »nakedraygun wrote: »
I had asked about this program and if anyone was running it a few months ago on these boards. I ultimately decided against it and I was only planning on running it 4 - 6 weeks.nakedraygun wrote: »Max Aita claims he squatted every day for 13 years or something and that dude can move the serious weight and move it raw.
Currently I squat 3 to 4 times a week with bench press (or will again when my chest injury heals -- not related to benching) and my squats (as well as my bench) have never been stronger or more precise.
That groove is greased and greased well.
Trick is in knowing how to alter intensity. If you can't/don't know how, then you may want to reconsider.
No doubt and agree with you, but to offer Max as an example, needs some perspective context for the OP. Max was under the supervision of two of the world's premier weight lifting coaches (Steve Gough and Ivan Abadjiev) during this time and this was Max's job; so most, if not all of his other life variables, revolved around his lifting.
You don't need professional supervision to make it work, but I agree with nakedraygun that you have to be reasonable and conservative with your intensity. I have done very high frequency, including benching and squatting heavy 5 days a week for about a month at a time. I made some really nice strength gains while doing it. If your auto-regulation sucks, you will burn out quickly.
When I was questioned what I was going to do after I had accumulated all that volume and how would I introduce a new training stimulus I was stumped. (Other than taking a month off.) Therefore, I went in another direction, still adding more volume/frequency, and that I could run concurrently with 5/3/1 and as an amateur "competitive" powerlifter.
I didn't run the program in question, but my approach was very similar. I was not focused on powerlifting, so when I was finished, I went on a strictly low-weight hypertrophy program to let my joints have a break.
Which one?
Sorry, don't remember, it was a very long time ago. Probably high-volume PPL or bro-splits.
I could see that, weight around 50% volume or throttled down frequency with a bro-split.0 -
It's been a while since I Iooked at this thread so I have an update! Today was day 7 and I feel fantastic! Back Squat PR has gone up to 245lbs from 225lbs right before I started. Today I hit a front squat PR of 225lbs. (pretty sure if I can do 225 front, I'll be able to hit higher then 245 back squat next time I do them!) Starting EVERY workout with intense squats sets a fantastic tone for the rest of my workout (Ex: I have never had as good of a chest workout as I had after doing a butt-load of squats). Anyway, If you're interested in this program, I post updates any time I hit a PR of some sort. I feel fantastic and testosterone levels are probably through the roof. DISCLOSURE: I listen to my body and I will NOT go up in weight unless I can do a lower weight with the upmost strictest form. I go *kitten*-to-grass with every squat before I move on. I also stretch and roll diligently, making sure that I don't sacrifice mobility and flexibilty. This program is not for beginners.0
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haha I'm sure we all know what "Kitten-to-grass" was supposed to say before it got censored...0
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I haven't done the program, but I do work out with olympic lifters who squat every day they work out (5-6 days per week). My own coach is more of an o-lifter but she does a powerlifting meet about once a year and is currently sitting in the top 5 on squat in the 165lb/75kg class on Powerlifting Watch even though she is not a powerlifter for the most part! They generally work to a heavy single for the day and then do drop sets. [For anyone who doesn't know, PLW is where they aggregate powerlifting rankings nationally across various federations.] I occasionally work with some coaches who also train national level weightlifters (not powerlifters) and they have their most advanced athletes doing 9 squat sessions per week!!! Generally I squat some variation 4-5 days per week and no worries. . Let us know how it turns out!
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As long as form/technique is good it will work. People like Omar on youtube have done this and seen great results. The body will adapt, and although recovery is important you're aren't going to be squatting 400 everyday for 10 reps. So, overall volume/ intensity will automatically play their roles.0
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FINAL UPDATE AND THOUGHTS...for those who care
4 weeks of the Squat Every Day program by Cory Gregory ended as of yesterday and I will give my thoughts, my personal results, and who I'd recommend this to.
A great thing about this program is that you are forced to push yourself day in and day out - attempting to hit new records almost everyday. If you read previous comments, many people say that squatting everyday would be too much... but I have a feeling that if many of those people actually tried it, they'd be surprised at what their body is capable of. I will say however that by the end of the 30 days I was starting to get really sick of squatting and on the last 3 days I didn't even attempt to break any PRs. I just went through the motions so I could get it over with!
30 days is enough.
The BEST part about this program is how, after you do the usual 10 sets of squats at the beginning of every workout, the rest of your workout, whether you move on to chest, back, shoulders or arms, ends up being extremely intense and highly satisfying. They are a mix of heavy weight/low volume and lower weight/high volume so you never neglect your upper body in this program.
A not-so-great part about this program: It's over-simplified and not for beginners..at all. Cory Gregory clearly made this program for a specific audience that is expected to already understand the inherent dangers of squatting heavy every day and the paramount importance of stretching and rolling EVERYDAY. The program should be called "Squat and Stretch Everyday". My legs are tired but are uninjured and my joints feel healthy like they did before the program. I took utmost care in preventing injuries - my stretching, rolling, and mobility work added an additional 30-40 minutes to each workout. I think he should have given this aspect of the program more importance.
My goal for the 30 days:
Body composition change (shed fat while remaining roughly the same weight and keeping roughly the same measurement. I didn't have a set amount I wanted to lose because I've never tracked BF% before so I didn't know how much I should expect to lose in a month.
Results: Somewhat achieved
I started at BF% of 14.34 and ended at 13.80.
Weight started at 195 and ended at around 196. Small weight increase.
Size Increased marginally as well.
Not the big shed I was hoping for but I attribute it to the fact that I ate lots because I did NOT want to lose size..So overall a success. Also, the changes I saw in the mirror were highly satisfying!
It's pretty obvious who I'd recommend this program to: Advanced lifters who want to push themselves to their limit in order to make gains in their compound lifts but also every other lift. Strength gains are tremendous and you shed a good amount of fat depending on your diet. This program is great for breaking through plateaus.2 -
Nice report @rickyll. As far as the squat itself, any improvements?0
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Nice work!0
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I do leg day 3 times a week and I couldn't even imagine doing more than that. Unless this program is very light weight or body weight squatting, I don't think I would recommend it. And if you are looking to gain muscle, then light weight and body weight squats are not the way to go. Personally, my heavy leg day (typically ends up being twice x week + one random accessory leg day) includes squats (110 x 3 x 15 and a final set at 170/180 x 1 x 5/4) and that KILLS my legs. It's a requirement for me to have at least two non-lower days before doing that routine once again. Your muscles have to heal. Anyone on here will tell you rest days are crucial to building muscle.0
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nakedraygun wrote: »Nice report @rickyll. As far as the squat itself, any improvements?
Oh yeah I forgot to post my PRs!
BEFORE:
Squat : 245lbs
Front Squat: 185lbs
Deadlift: 315lbs
Military Press: 135lbs
Bench Press: 155lbs
AFTER:
Squat : 305lbs
Front Squat: 245lbs
Deadlift: 335lbs
Military Press: 145lbs
Bench Press: 175lbs (I didn't start with an impressive bench/military press nor did I push it very hard due to shoulder injuries I'm still working on)1 -
nakedraygun wrote: »Nice report @rickyll. As far as the squat itself, any improvements?
Oh yeah I forgot to post my PRs!
BEFORE:
Squat : 245lbs
Front Squat: 185lbs
Deadlift: 315lbs
Military Press: 135lbs
Bench Press: 155lbs
AFTER:
Squat : 305lbs
Front Squat: 245lbs
Deadlift: 335lbs
Military Press: 145lbs
Bench Press: 175lbs (I didn't start with an impressive bench/military press nor did I push it very hard due to shoulder injuries I'm still working on)
Dude, those improvements in 30 days would sell any program. Period.1 -
peaceout_aly wrote: »I do leg day 3 times a week and I couldn't even imagine doing more than that. Unless this program is very light weight or body weight squatting, I don't think I would recommend it. And if you are looking to gain muscle, then light weight and body weight squats are not the way to go. Personally, my heavy leg day (typically ends up being twice x week + one random accessory leg day) includes squats (110 x 3 x 15 and a final set at 170/180 x 1 x 5/4) and that KILLS my legs. It's a requirement for me to have at least two non-lower days before doing that routine once again. Your muscles have to heal. Anyone on here will tell you rest days are crucial to building muscle.
Did you read my final report?
I would tend to agree that rest is crucial but you'd be surprised at what your body is capable of. It may not need as much rest as you think. I did it and so can many others out there. The key is to listen to your body. Like I said in the report... good program but 30 days was enough!0 -
Nice gains all around.nakedraygun wrote: »Nice report @rickyll. As far as the squat itself, any improvements?
Oh yeah I forgot to post my PRs!
BEFORE:
Squat : 245lbs
Front Squat: 185lbs
Deadlift: 315lbs
Military Press: 135lbs
Bench Press: 155lbs
AFTER:
Squat : 305lbs
Front Squat: 245lbs
Deadlift: 335lbs
Military Press: 145lbs
Bench Press: 175lbs (I didn't start with an impressive bench/military press nor did I push it very hard due to shoulder injuries I'm still working on)0 -
sunnybeaches105 wrote: »nakedraygun wrote: »Nice report @rickyll. As far as the squat itself, any improvements?
Oh yeah I forgot to post my PRs!
BEFORE:
Squat : 245lbs
Front Squat: 185lbs
Deadlift: 315lbs
Military Press: 135lbs
Bench Press: 155lbs
AFTER:
Squat : 305lbs
Front Squat: 245lbs
Deadlift: 335lbs
Military Press: 145lbs
Bench Press: 175lbs (I didn't start with an impressive bench/military press nor did I push it very hard due to shoulder injuries I'm still working on)
Dude, those improvements in 30 days would sell any program. Period.
Thanks, man.
I'm definitely following up this program with a couple of days off and some very relaxed gym sessions.1 -
And the body is also highly adaptable, it can adapt to higher forms of training stress than we give it credit for.peaceout_aly wrote: »Your muscles have to heal. Anyone on here will tell you rest days are crucial to building muscle.0 -
peaceout_aly wrote: »I do leg day 3 times a week and I couldn't even imagine doing more than that. Unless this program is very light weight or body weight squatting, I don't think I would recommend it. And if you are looking to gain muscle, then light weight and body weight squats are not the way to go. Personally, my heavy leg day (typically ends up being twice x week + one random accessory leg day) includes squats (110 x 3 x 15 and a final set at 170/180 x 1 x 5/4) and that KILLS my legs. It's a requirement for me to have at least two non-lower days before doing that routine once again. Your muscles have to heal. Anyone on here will tell you rest days are crucial to building muscle.
Did you read my final report?
I would tend to agree that rest is crucial but you'd be surprised at what your body is capable of. It may not need as much rest as you think. I did it and so can many others out there. The key is to listen to your body. Like I said in the report... good program but 30 days was enough!
So much handwringing over this program, it gives me a case of the sad panda.0 -
sunnybeaches105 wrote: »nakedraygun wrote: »Nice report @rickyll. As far as the squat itself, any improvements?
Oh yeah I forgot to post my PRs!
BEFORE:
Squat : 245lbs
Front Squat: 185lbs
Deadlift: 315lbs
Military Press: 135lbs
Bench Press: 155lbs
AFTER:
Squat : 305lbs
Front Squat: 245lbs
Deadlift: 335lbs
Military Press: 145lbs
Bench Press: 175lbs (I didn't start with an impressive bench/military press nor did I push it very hard due to shoulder injuries I'm still working on)
Dude, those improvements in 30 days would sell any program. Period.
Thanks, man.
I'm definitely following up this program with a couple of days off and some very relaxed gym sessions.
that's some well earned rest0
https://www.youtube.com/watch?v=wPRm8rPMWgA
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