I'd like to start lifting again after a 2 month layoff but need to change something.
I've never seemed to get anything out of squats. I did WS4SB and squatted heavy most weeks(2x3,1x5). Even throwing extra carbs down after training and taking epsom salts baths I never seemed to recover from them week after week.My legs aren't any bigger and the squat seemed to over shadow my whole program.I'd not just be sore but really fatigued for days after.
I'd still like to keep a variation when I start again and was thinking of zercher squats and maybe doing them in the 4-8 rep range.
How are these? Are they less stressful on the cns?
Anyone else feel squats just never give them any benefit?
I've only ever squatted for 3-5 reps so maybe going lighter would be better for me.
Maybe you're squatting incorrectly, but I've seen huge benefits from squats. Zercher squats are a good alternative, goodmornings, seated goodmornings, box squats, close stand squat, wide stance squat, blah blah blah.
everythings going to be stressful on your cns, are you doing what you need to in order to recover?
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Squats have been a centerpiece of any program I've done and have been a good measure of where my overall strength is.
I agree with Cards, is your form on? Post a vid if you get a chance.
Personally, I feel Zercher's are more taxing on my body than back squats.
Keep in mind, as you get stronger, squats never seem easier, its just that weights you couldn't lift before are heavy but start to move as you get stronger.
You could try different things to improve your recovery by moderating the frequency, intensity, or volume of your training. For example you could perform one working set of squats and then use other movements that are less taxing to further train your lower body. Another option would be to squat every other week rather than on a weekly basis, and plan your heavy pressing/pulling for the week that you are not squatting while planning lighter sessions for the weeks when you squat.
Zercher squats would not be a beneficial alternative in my opinion, maybe Front Squats if you wanted to do something different.
I would squat 2x3-5 and a back off set before.
Maybe I'll front squat. Tom why aren't you keen on zercher squats.
Some words of advice: If your form sucks with the back squat, it's sure to be shitty on the front squat.
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