If you want a simple squat program that is based on increasing your poundages on a weekly basis, I suggest the following:
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Starting Poundage for the Squat
Start with 70% of your single rep max for the squat during week one. If you don’t know your single rep max, and you don’t want to test yourself to find the heaviest poundage you can squat with for a single rep, experiment by finding the heaviest weight you can lift for five reps using perfect form and an even rep speed for all five reps. Then reduce the weight by 10% and use that as your starting weight for the first week.
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Number of Sets
Do sets of five reps for the squat with two to three minutes of rest between sets. Keep repeating sets until you reach a set where you can no longer maintain a steady even rep pace with perfect form for all five reps.
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Number of Squat Workouts per Week
Squat two to three times per week
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Add Weight every Week
Add ten pounds to your squat every week.
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Number of Sets per Workout
The amount of sets you perform is always based on the procedure of repeating sets of squats as long as you can maintain the same rep speed for every set of every rep with perfect form. When you reach a set where your form starts to falter, or your rep speed starts to slow down at the end of a set, stop repeating sets for the squat.
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When to End the Loading Cycle
As long as you can perform five reps using an even rep pace for every rep with perfect form, keep adding ten pounds to your squat poundages each week. When you reach a week where your rep speed starts to slow down at the end of your first set, limit yourself to two sets of squats per workout. Also, stop adding weight to your squat each week and start over with a new squat cycle the next week.
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How to Start a New Cycle
When starting a new squat cycle, reduce the weight that you finished with during the last week of the previous cycle by about 10 to 15%. This is the weight that you should start with for your new cycle, then repeat the loading cycle again.
You can experiment with the amount of weight that you add to your lifts each week. For example, you can try adding five pounds or fifteen pounds per week if you think it will work better than adding ten pounds per week.
This same loading procedure can be used with any lift.
Simple loading techniques that are adjusted to your capacity for repeating high quality sets with perfect form and an even rep speed will often work better in the long run than imitating the loading procedures of another successful lifter who differs in capacity from yourself. If you favor linear loading schemes, consider using this method to see how it works. May God bless you with the best of training.
Additional Resources
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