Q: I like the idea of training quads by doing front squats supersetted with back squats. My quads get almost a pre-ex effect from the strict fronts, then my glutes get better leverage on the backs to drive my quads for more growth. But I’m not very strong on fronts and can get a lot of reps when I immediately go to back squats after. Should I just do high reps on the back squats—say 6 on the fronts and 12-15 on the backs?
A: Definitely an option—if you don’t get too breathless. When training quads with higher reps the lungs often fail before the target muscles. That’s a problem, to a degree…
You do want the breathlessness, as that is hypoxia that can boost metabolic/anabolic drive. Here are a few other options…
- DXO on the back squats. Do your six reps on front squats; then on back squats use the Double-X Overload tactic. Squat to the bottom, drive up about a third to halfway, go back to the bottom, then push all the way to the top. That’s one DXO rep. This is like 1 1/2 reps—and you’ll feel it big time.
- X-centric on the back squats. After six reps on front squats, shoulder the bar, then lower in six seconds and drive up in one second. Use that slow-down-fast-up tempo on every rep. The negative emphasis will cause micro trauma in the growth fibers, triggering remodeling and thickening.
- Stage set on the back squats. After six reps on front squats, hit back squats with a Stage set. Lower to the bottom, then raise up a third to halfway—and do as many reps as you can in that lower range. When you get close to failure, drive all the way to the top and to reps in the top third of the range. The ache and burn will be crazy.
> DXO and Stage Sets are discussed along with many more mass tactics and complete workouts in Beyond X-Rep Muscle Building.
> The mass-building power of negative-accentuated training is explained and included in complete workouts in The X-centric Mass Workout.