Best/simplest progression for squats

[qbkilla]

Long story short I've always neglected legs and focused on upper body and got away with it because I feel like I have decent leg genetics. But getting older I want to take them seriously and keep it simple using squats as my main exercise

Curious what vets here think would be the best progression scheme? I've always done leg press, belt squat, pendulum etc so it'd been a while since I squatted so focused on form

5x5 (starting strength)
Gvt 10x10
Tip set, back off?
Something simple like 3x10, once I complete all 3 sets of 10 add 5-10lbs?

Any help mich appreciated, I know there's lots of stuff out there but wanted to tap into the knowledge here

 

[IceCream]

gut question - i limited to just power rack and only time i progress om squat is with good calorie surplus. if cutting or maitnance forget about it
-dont matter what routine i do i personall need to eat a lot carb und protein for energy joint support

-that why i wish i had access to machine because squats progress is pain in ass

 

[TheOtherOne55]

I thiiink you're looking for a progressive overload suggestion. But if you've neglected legs for awhile and want them to grow to match your upper body, i would suggest doing more than just squats. If the goal was to get as strong as possible, thats one thing. But if you want to GROW your legs, than depending on 1 exercise to do that, one that is notoriously dependent on 'what type of squatter you are,' is a dumb approach. You can squat for yearsss and end up with thiiick posterior chain muscles and blah quads. Or vice versa. You need a program dedicated to bringing up your legs, not a squat-only workout.

Personally, ive had the best success when using progressive overload programs having multiple loading exercises aka rotations. And for different rotations, you need a variety of exercises. Just doing squats...then squats....then squats, once you stall you're fucked. There is nothing else to jump to, you're done. With rotations on your side you basically can keep progressing forever.

 

[IceCream]

I thiiink you're looking for a progressive overload suggestion. But if you've neglected legs for awhile and want them to grow to match your upper body, i would suggest doing more than just squats. If the goal was to get as strong as possible, thats one thing. But if you want to GROW your legs, than depending on 1 exercise to do that, one that is notoriously dependent on 'what type of squatter you are,' is a dumb approach. You can squat for yearsss and end up with thiiick posterior chain muscles and blah quads. Or vice versa. You need a program dedicated to bringing up your legs, not a squat-only workout.

Personally, ive had the best success when using progressive overload programs having multiple loading exercises aka rotations. And for different rotations, you need a variety of exercises. Just doing squats...then squats....then squats, once you stall you're fucked. There is nothing else to jump to, you're done. With rotations on your side you basically can keep progressing forever.

if i m limited to just power rack an dumbell what would you suggest ?

 

[alfresco]

Okay, I’ll bite.

A bit of cardio to warm up thoroughly. Stretching . . . hips, calves, hams and quads and low back.

3 x 20
10 x 10, same weight, 20 seconds rest between sets.
1 x 50
Pyramiding up and down in weight. You pick the reps, you pick the number of sets.

Your ability to recover will determine the frequency of this exercise. Keep accurate and detailed records of all your workouts.

While while I am certainly aware that it is possible to hurt yourself as a result of doing squats incorrectly, I am also aware that the squat is undoubtedly the single most productive exercise known to man at this point in time. When it is performed properly. As it seldom is.

The Chinese understood the situation very well, so well that they have only one symbol for two meanings… opportunity, and danger.

On the other hand, if you are not lazy, and if you are interested in producing a fast rate of progress as a result of exercise, then the squat certainly has a great deal of value to offer. But again... remember what the Chinese say about the relationship between opportunity and danger.

One last thing. My workout partner, a young man of 19 years old who I trained for his first and only bodybuilding contest years ago, which he won (probably before many of you were born) backed out of the squat rack with 225lbs on his back. And when he was doing so he tripped and hit the ground like a used condom. Not surprising nor unusual . . . but was unusual was he got back up from the floor with the weight still on his shoulders then continued to perform a set of 20 reps. (There is a foto of his legs here somewhere here which were very good.)

 

[qbkilla]

I thiiink you're looking for a progressive overload suggestion. But if you've neglected legs for awhile and want them to grow to match your upper body, i would suggest doing more than just squats. If the goal was to get as strong as possible, thats one thing. But if you want to GROW your legs, than depending on 1 exercise to do that, one that is notoriously dependent on 'what type of squatter you are,' is a dumb approach. You can squat for yearsss and end up with thiiick posterior chain muscles and blah quads. Or vice versa. You need a program dedicated to bringing up your legs, not a squat-only workout.

Personally, ive had the best success when using progressive overload programs having multiple loading exercises aka rotations. And for different rotations, you need a variety of exercises. Just doing squats...then squats....then squats, once you stall you're fucked. There is nothing else to jump to, you're done. With rotations on your side you basically can keep progressing forever.

Thank you good advice. I definitely plan to add additional exercises I just want to keep it very simple as I tend to go crazy overcomplcating stuff.

I was thinking something like squats for progression, then a second exercises for volume. Then do something for mammies and calves.

Example
Squat 5x5
3 Sets of extensions/leg press/lunges
3-4 sets leg curls
Calves

I want to bring up glutes too so was trying to get some overlap vs doing a specific glute exercise after. Essentially focus on low volume and intensity vs high volume.

Maybe even do full body eod or 3x and rotate like you said.

 

[qbkilla]

Okay, I’ll bite.

A bit of cardio to warm up thoroughly. Stretching . . . hips, calves, hams and quads and low back.

3 x 20
10 x 10, same weight, 20 seconds rest between sets.
1 x 50
Pyramiding up and down in weight. You pick the reps, you pick the number of sets.

Your ability to recover will determine the frequency of this exercise. Keep accurate and detailed records of all your workouts.

While while I am certainly aware that it is possible to hurt yourself as a result of doing squats incorrectly, I am also aware that the squat is undoubtedly the single most productive exercise known to man at this point in time. When it is performed properly. As it seldom is.

The Chinese understood the situation very well, so well that they have only one symbol for two meanings… opportunity, and danger.

On the other hand, if you are not lazy, and if you are interested in producing a fast rate of progress as a result of exercise, then the squat certainly has a great deal of value to offer. But again... remember what the Chinese say about the relationship between opportunity and danger.

One last thing. My workout partner, a young man of 19 years old who I trained for his first and only bodybuilding contest years ago, which he won (probably before many of you were born) backed out of the squat rack with 225lbs on his back. And when he was doing so he tripped and hit the ground like a used condom. Not surprising nor unusual . . . but was unusual was he got back up from the floor with the weight still on his shoulders then continued to perform a set of 20 reps. (There is a foto of his legs here somewhere here which were very good.)

Good advice thank you. I know your a fan of full body I may go that route vs a bro split with a single leg day. I do worry if I do full body if I'll have the discipline to hold back on volume...when I came up it was all bro splits hit each part 1x a week till you kill.it, let it recover, hit again a week later. I know on full body I'll quickly burn out doing that so I need to think if I really have the discipline to do a few intense sets then move on to the next part.