So I Squatted Everyday For A 100 Days In A Row... Here's What Happened

[tominho7]

A few months ago I set out to increase my 1RM on the barbell back squat because it had been stuck at 365 lbs for as long as I could remember.

I had hit a rut in my training and was down to try something new. So I began searching for squat routines to help me achieve my goal, and one in particular really stood out to me. And that was…… SQUAT EVERYDAY

I couldn’t find any scientific studies to back it up, but I had seen articles and youtube videos of other people trying it. Plus I found an e-book written about this style of training and figured that was all the info I needed to get started. So I decided to try it out for 100 days, because that seemed like a long enough time to challenge myself and truly assess the effectiveness of the protocol

PROTOCOL

Everyday, I strolled into the gym and started my workouts with some barbell squats, working my way up to a heavy max of the day. I used different rep ranges during the challenge to stave of boredom.

For example

Day 1 : 5 rep
Day 2 : 8 rep
Day 3 : 1 rep

Once I reached my heaviest weight for the day, I was done with squats. This means that I only did one heavy set per day, with a handful of warm-up sets.
Now my experience went as follows

Day 1-30

This was by far, the toughest part of the program. The first few weeks were HELL! I was constantly sore, my mood was all over the place and I was finding it hard to sleep. I felt like I was overtraining to the max. I was questioning the doability of the program and If I was not documenting the entire process on My [Youtube Channel] Channel, I probably would have quit. But strangely enough, although I was in a lot of pain I was making some mad strength gains. My back squat went up 20 lbs in this period

Day 31-70

Things got interesting during this period. I started to get used to squatting everyday and it was not as challenging as the previous period. Here, I started to do additional sets on the days I felt fresh. Yet, I was not making a lot of progress in my strength during this time. Or so it seemed…...

Day 70-100

Here, I had to modify my training protocol a little bit. Before, I was squatting heavy every single day regardless how I felt, and it was cool at first. But then I started to pick up little injuries here and there, so I decided to modify my training intensities. On days I felt fresh, I pushed HARD and tried to beat a PRs and on days I felt beat I up, I reduced the weight and just focused on getting in some sets so I could maintain my groove.

And this slight change worked wonders for me and I began to notice progress again

RESULTS

At the end of the 100 days, my high bar squat went from 365lbs to 405lbs, beltless. Now to some of you, this may not seem like a crazy increase but mind you, my squat had not improved for well over a year.

My squat technique obviously improved as well because I was practicing every day. Plus I greatly improved my hip mobility. At the start of the program I had to foam roll for at least 20 mins before my sessions because I was so damn tight. But near the end, I actually skipped foam rolling a few times because my body was so used to being in the squatting position.

Surprisingly, my pressing strength also increased. My bench went from 275lbs for 1 rep to 275lbs for 5 reps while my military press strength went from a 1RM of 175lbs to 205lbs. This I cannot explain because I didn’t do any extra stuff for my upper body on top of my regular routine.

My arms and thighs both grew by 1 inch, and my body weight went up by 15lbs. It’s safe to say that almost everything improved from this program and I could not be happier with the results.

WILL I DO THIS AGAIN ?

Hell yeah. It not only changed my body but my mind as well. It was tough to do and It took a lot of discipline and mental toughness to complete. So I will definitely do this again whenever I feel like I need to take things to the next level.

NOW WHAT ?

I am going to switch to a more sensible 4 day push/pull split and see if I can still make some gains before I go on a cut next month.
Thank you, if you made it this far. I know it was a long read and to sum things up.

TL;DR

I squatted everyday for 100 days and increased my 1RM on the high bar back squat by 40lbs.

I started a Youtube Channel, documenting the entire process to help keep me accountable.

I got stronger everywhere in my body and gained about 15lbs in body weight.

I made a video on my channel to recap the entire experience.

[Pown]

[tominho7]

lol. Solid gif

[mCheech]

What was protocol for upper body?

[adamsz]

> 405 squat
> trying to pimp a YT channel



Pick 1

[tominho7]

What was protocol for upper body?

Just did a 4-day push/pull split for Upper Body. No Deadlifts though

[NaturalFTW]

did smolov for a bit and my squat jumped as well.

Squatting is the most fun and I legit feel like you can do it everyday and make progress

[tominho7]

did smolov for a bit and my squat jumped as well.

Squatting is the most fun and I legit feel like you can do it everyday and make progress

I'm thinking of doing smolov sometime in the future. It looks hellish

[rjones416]

will you be able to maintain most of the strength gains though?

[WhoaBro21]

Hahahaha holy fuk I legit busted out laughing when I saw the results. God damn. You could have just ran Smolov for 13 weeks. It got my squat from 365 to 455. And I only squatted 4 times a week.

[NaturalFTW]

I'm thinking of doing smolov sometime in the future. It looks hellish

I haven't tried squat everyday as I'm dealing with an injury for the past year or so. Finally going to physio for it but I imagine it's the same as how you described days 1-30. It's fuking hell initially but you get used to it and then it's fine. Although you're pretty much going heavy every time and the days you're not going "heavy" the reps are high so you still die. It was a fun thing to do though give it a shot

[Changedmalife]

Ass still smaller than mine, pic of ass?

[tominho7]

will you be able to maintain most of the strength gains though?

Will have to wait and see

[tominho7]

Hahahaha holy fuk I legit busted out laughing when I saw the results. God damn. You could have just ran Smolov for 13 weeks. It got my squat from 365 to 455. And I only squatted 4 times a week.

True. Results could probably been better with a proper designed program. But it was still an interesting experience

[jesteraq]

Ehhh, Sheiko 29/37 brought my squat to 405 to 450 in like 8 weeks. There are better ways to bring your squat up.

[MrDeafMuscle]

You found out how life works.




Give this man a nobel peace prize.

[Stryderman]

Way too much work for that little increase and only 405 squat.

[JPeeper]

Can you explain your routine more. You said Day 1 - 5 reps, D2 - 8 reps, D3 - 1 rep. How many sets?

Would try something like this.

[SmarterChild]

How much size did u gain

[SariMcat]

you look white in your misc pic lmao. and isn't PPL 6 day?

[tominho7]

How much size did u gain

Gained 15 lbs bodyweight and 1 inch in my arms and thighs

[tominho7]

you look white in your misc pic lmao. and isn't PPL 6 day?

lol. I'm black brother . And I did legs everyday so only had to do 4 upper body workouts per week

[jesteraq]

Can you explain your routine more. You said Day 1 - 5 reps, D2 - 8 reps, D3 - 1 rep. How many sets?

Would try something like this.

Don't bother. You're better off squatting 3 days a week with varying intensities and volume if you want strength gains.

[jesteraq]

Gained 15 lbs bodyweight and 1 inch in my arms and thighs

Seems like it wasn't the program but it was you putting on 15 fukking pounds. You put on 15lbs and your max only moved that much?

[tominho7]

Seems like it wasn't the program but it was you putting on 15 fukking pounds. You put on 15lbs and your max only moved that much?

it is what it is

[jesteraq]

it is what it is

Did you take a deload before maxing? Probably better off running a higher volume program with moderately high frequency.

[Workout4ever]

Itt op bulks up 15 pounds and his lifts go up


op is a genius

[tominho7]

Did you take a deload before maxing? Probably better off running a higher volume program with moderately high frequency.

I did a real short deload for about 3 days. But I don't think it was enough to recover

[NinjaNoir]

No pics of quads?

hydelaughing.gif

[SmarterChild]

Knew someone who did this with deads and he hit 600

How long before your body adapts?