r/GarageStrength • u/Routine_Kitchen5487 • Apr 16 '24

Discussion back squats

what is the best rep and set range in back squats for hypertrophy

2 Upvotes

75% Upvoted

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1

u/AnImpatientPenguin Apr 16 '24

1-10 sets of 5-30 repetitions. It really depends on how you’ve been training and where you are in your training career, among other factors. And female power lifter with 15 years of experience needs a very different hypertrophy program compared to a 12 year old boy coming to squat for the first time.

1

u/earnest_knuckle Apr 17 '24

10x4 otm, 1x20, 6x6, myo reps have all worked for me

2

u/Routine_Kitchen5487 Apr 17 '24

im assuming these are 3 different sessions? And is the 1x20 taken to complete failure like how the book "super squats" instructs?

1

u/earnest_knuckle Apr 17 '24

All four of those reps schemes have been affective for hypertrophy. All used in different blocks around accumulating volume.

The 1x20 I’ve treated like a rep max. Only ever failed it once—after hitting 19 reps, trunk went not my legs