More and more, we are learning that volume builds size. I am learning for myself—as I age—that it is more critical now than it was when I was younger. Contrary to what I often read, frequency and volume are critical as we age. Leg size has always been a challenge for me, personally.
I recently came across “Squat Therapy from Poland” by Christian Thibaudeau.1 The programming takes German Volume Training (GVT) to the next level—specifically, by adding high frequency. Those familiar with GVT might find this insane, but it intrigued me. I am in the process of giving it a try.
“Squat Therapy from Poland” is a 5-day training cycle with three lower body days and two upper body days. (I have modified it to fit my schedule, and train three lower body days and three upper body days.) Central to the training is squatting three days a week with a linear progression of 10 sets of 10 repetitions. The program is to last 6 weeks.
Thibaudeau suggests starting at 75% of the 10-repetition maximum (10-RM) and progressing in small increments to 105% of the 10-RM. The weight might seem light, at first, but the volume is tremendous. I went from a cycle of 5 x 12 at 225 to stating this cycle at 185 for 10 x 10. That is a volume difference of 13,500 lb and 18,500 lb. The latter, though significantly more volume, has been easier to recover from.
I don’t think it matters much how one programs the sessions beyond the squatting. Squatting is a tremendous stimulus for muscle growth. Three, four, five, or sixth training a sessions can work, depending on one’s schedule and goals.
I immediately thought of Starting Strength and StrongLifts when I laid out my programming. Both are a linear progression (5×3 and 5×5, respectively). StrongLifts starts the true beginner squatting with the empty bar (less, if necessary). The lifter adds 5 lb to the bar each session as they complete the 5×5. One might consider trying the same with the 10×10. Over eighteen sessions, progressing from the empty (45 lb) bar, one would complete the cycle squatting 130 lb for ten sets of 10.
I would recommend rounding the training out with the other “basic five” exercises (i.e., deadlift, bench, row, and press variations, in addition to the squat) for sets of 8-12 repetitions. Personally, I am doing Romanian deadlifts (3 x 8-12) twice a week and deadlifts (3 x 3) once a week, along with calves, on the lower body days, and alternating incline press-incline pull, dip-row, and press-chin-up combinations on the lower body days. One might simply follow the Strong-Lifts cycle of squat-bench-row, and squat-press-deadlift, or something similar.
For the beginner/intermediate lifter or the older lifter, a six-week cycle of high-frequency 10×10 squatting can fix the squat by emphasizing technique and volume over intensity. Every repetition needs to be full range-of-motion (nearly ass-to-grass) performed at a moderate eccentric tempo and exploding out of the bottom. Thibaudeau suggests a 3010 tempo. Think “compensatory acceleration training” on the concentric and accelerate the lift rather than riding out the concentric contraction at the top. Remember: technique is of the upmost importance.
If your squat is going nowhere and your legs aren’t growing—or you are looking for something different than a 5×5—give this a try. (I trust you will also see a significant change in body composition over the six weeks, as well.)
Be your best today; be better tomorrow.
Carpe momento!
1 https://thibarmy.com/squat-therapy-poland/