Build a Bigger Squat With This Descending Negative Cluster Squat Workout
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- Опубликовано: 20 ноя 2018
- If you want a stronger squat, you need to put in time under the bar using heavy weight. There's no getting around it.
And negative-focused training is one of the best ways to accustom your body to using heavier loads than it's currently capable of for normal reps.
This helps you build tremendous strength in general and especially out of the bottom because of how we're going to do each rep.
As an overview, what we're going to do with this technique is what basically amounts to a "non-stop" set for 10, 20, 30 or even 40 minutes of negative-focused squats. How long you go will depend on how crazy you are (just saying). I did 30 minutes of this in the demo.
And the reason I have "non-stop" in quotation marks is that while you're technically not stopping in terms of how the method is performed, you don't get zero rest (you'll see). You'll get rest during the time it takes to change weights.
Each rep is going to be a "self-resetting" negative where you perform a heavy negative, strip some weight off, then perform a bottom-start Anderson squat off the rails with the lighter weight to get the back back into position for the next negative rep.
The FIRST key is you're not going to stop...for 30 minutes (or however long you decide to do it). You're just going to keep cycling through this sequence of negative, strip weight, squat up, reload, negative.
The SECOND key is that when you get to the point where can't fully control the negative at the very bottom, you're going to reduce the weight that you're using on the negatives and keep going (this the "descending" part of the name). This is what's going to allow you to get to the 20, 30 and 40 minute mark.
You will definitely need a squat rack for this one.
Overall, this is a fantastic way to strongly overload your squats, developing strength as well as confidence under the bar.
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The mad scientist of the workout game. Thanks brother !!!
Excellent content
I like this routine. I started off with negative on 500lbs negative and then took loads off and then Anderson Squat 250. Then 500lbs negative. It felt good having that heavy 500lbs on my back. God bless you, sir, for this idea. I knew the Squat rack wasn't just for looks, lol.
some good loads there! And yeah, this one is just a beast of a squat workout.
Nick Nilsson what should be the set -rep scheme? i mean how should we gauge our performance for progressive overload? in other words can we apply the principal of periodization and if it is possible, can you share a sample linear periodisation program for negative focus squats?
With this one, it's basically just 1 rep at a time, for a set period of time. In terms of progressive overload, that's the beauty of ramping up on the front end... you can gauge your strength level based on where you're at on that top-end single. If it's higher than previous, then your starting negative weight will be higher.
I would use this method no more than once a week, and I would actually recommend following it up a couple of days later with a conventional squat session. Hope that helps!
Wow Nick! Only a madman like you will think of this! The front squat is my focus at the moment. Will this technique work for those too? Maybe I don't have to change the weight of the bar if I back/anderson squat the weight up? Pls tell me
Yep, for sure. And you could absolutely do a negative front squat and return it with a back squat.
You could get more reps completed if you didn’t use the collars. Do you think they are necessary?
very true - they're probably not necessary, to be honest. That's just a habit of mine to always use them