Thursday, January 7, 2010

20-rep-squat Tradeoff

Facts relevant to question of how to best train the Back Squat:

-Squat strength, especially the low bar back squat, correlates directly to deadlift strength. This is because both heavily tax the posterior chain. In essence, you don't just train the deadlift by deadlifting, you train the deadlift by heavy squatting.

-20 rep squats are fantastic for developing mass, mental strength, and strength-endurance. Not great for developing 1RM squat strength, and so, consequently, not great for developing 1RM deadlift strength.

I would like to use 20 rep squats to improve strength-endurance and to increase mass, but don't want my top-end squat strength to fade while doing so. That opportunity cost is counter-productive to the 500lb deadlift goal.

Plan:I've decided that I can have my cake and eat it too. Squatting 2-3 times per week I'll alternate between 20 rep squats and 3x5 squats.

Benefit of Plan: This should employ top-end strengh enough that none is lost, while simultaneously allowing for gains in strength endurance and mass.

Cost of Plan: Development of both strength endurance and top-end strength will be slower than if either plan were adopted in isolation.

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