What’s the best rep/set scheme for squats?

[Ironface]

For mix of strength/hypertrophy.

Just did 3x10 at the start of a full body workout and holy chit. That fuked me up in ways I hadn’t been since the days of 20-rep widowmakers

Was drained after and had to reduce weight on bench, deadlift etc

Historically I’ve had the best success with 3x5. It’s what got me to a 3 plate 5RM

[thebrainiac]

You may be able to swing 3x10 if you're in the lower weights but when you start moving even somewhat decent weight it's going to absolutely fry your CNS.

I've had the best success just working up to one peak set on squats. Any rep range will work. I prefer 6-7. But nothing wrong with 3x5 either granted you're using an adequate load.

If you REALLY push yourself on that peak set you're not gonna have much left in the tank for more sets at that peak weight.

[8eggs]

No reason why you can't have 2 variations of your workouts. One aimed at strength and One aimed at hypertrophy.

Wright them down and track.

Progressive overload. If you get all sets up weights.

Don't forget time. Getting better requires work/ time.

5x5 on strength days 2 min rests

10x10 hypertrophy days. 15 seconds rests.

[Ironface]

5x5 on strength days 2 min rests

10x10 hypertrophy days. 15 seconds rests.

This sounds like literal death

[rjthegreat10]

This sounds like literal death

This. Bring your own sick bucket.

[8eggs]

This sounds like literal death

It's not that bad. I'm pretty much only doing 10x10 now except for arms which I do superset drop sets until doomed on cable.

Don't fill your workouts with junk lifts and volume.

Once you run it a few times you adapt...but seriously the first couple times DOMs like a mofo.

[Brosnbroccoli]

It's not that bad. I'm pretty much only doing 10x10 now except for arms which I do superset drop sets until doomed on cable.

Don't fill your workouts with junk lifts and volume.

Once you run it a few times you adapt...but seriously the first couple times DOMs like a mofo.

So you use 60% or you normal 10 rep max?
You’re not going do a hard 10 reps and be able to knock out another 10 after 15 seconds

[8eggs]

So you use 60% or you normal 10 rep max?
You’re not going do a hard 10 reps and be able to knock out another 10 after 15 seconds

40% of your 1 rep max is the starting point, maybe even go a touch lighter.

1 maybe 2 exercises per target muscle group

Your target muscle will be fully activated and pumped I guarantee.

Get all sets and up the weight.

10x10 15 second rest in-between sets.

You'll see it's not that bad until about set 7.

This is hypertrophy. Unless you work/time it's pointless.

[lightsarefallin]

I don't think there's really a 'best' one. Look at Arnold - he said him and his bodybuilding buds would take a squat rack out to the woods and do a billion squats all afternoon. Dorian Yates didn't even squat. Platz had his own variation and his donkey legs.

Whatever your own body responds to the most. For myself personally, I've always loved hitting failure approaching the 9-12 rep range. I remember 315x9 being destructive. You work yourself up to your ultimate failure set and go all in with a spotter. But that's me and this was for mass. Now, I'm not pushing it as hard anymore. I like either doing reverse pyramids and focusing on a few strict reps going 5,6, and 8 with a good weight but not pushing it past failure. I'm pursuing more of a maintenance approach entering my mid 30s, taking it easy.

[Raylan]

Coaches like Mike Israetel believe that legs respond better to higher reps, for what it's worth. Tom Platz was also another proponent for high rep squats.