How much to Front Squat?
This video answers the questions:
- how much Front Squatting is needed
- the training frequency in sessions per week
- the loading parameters, such as sets, reps and intensity
How much Front Squatting in a week
How much Front Squats you should be doing in a week depends on the overall goal of your program, for us in some of our strength training programs squatting variations, such as Back Squat, Front Squats, Overhead Squats are an integral part of the overall strength training plan.
Depending on the strength training frequency in a week, we select and chose the squat variations. If we have two strength training sessions in a week, we do Back Squats in one session and Front Squats in the other session. If we have three sessions a week, we do Back Squats in one session, Front Squats in another session and Overhead Squats or a single leg variation of the squat in a third session.
For more information on training frequencies read the article
How much weight should I Front Squat
As with any other exercise, you chose the intensity and the resulting training weight from the goal you want to accomplish. Higher intensities (85 – 100% 1RM) for maximum strength, medium intensities (70 – 85% 1RM) for hypertrophy and lower intensities (below 60% 1RM) for strength endurance.
For more information on training intensities read the article
How much Front Squat repetitions
A word of advice, the Front Squat is not a good exercise to be performed for more than 5 – 6 repetitions, because the bar position will feel uncomfortable and breathing will get increasingly difficult the more repetitions you do. If your goal is for example hypertrophy and you want to do more repetitions, you could either do more sets at lower repetitions or do rest-pause repetitions, as I have outlined in What Do Front Squats Develop and Why You Need To Do Them
How much Front Squat compared to Back Squat – Front Squats vs Back Squats
The relation between Front Squat weight and Back Squat weight is individual, which means for some people the Front Squat max is fairly close to the Back Squat max, for others not. As a rule of thumb, the Front Squat max is usually around 80 – 90% of the Back Squat max.
For more discussion points on Front Squats vs Back Squats read the article
More information on the Front Squat
More Front Squat impressions in the Front Squat video library