The Squat 4 Times Per Week Experiment
by Tony Gentilcore -

Squat four times per week? You're either crazy, a masochist, or onto something that could be the ticket to massive gains.

Livespill Chaos

iclardy: The basic principles of compound exercises and keeping the workouts simple isn't bad, but clearly somebody has limited work with percentages, because a true 85% weight shouldn't be able to be repped out for 8 unless you're using cocaine. Much less for 3 sets. And sure, it might be possible to squeeze out 20 total reps at 90% of your 1RM if you feel like completely trashing your CNS and don't might technique going to hell. But doing a set of 5 is ridiculous, and 4 sets at the weight is impossible

TRexMoney: Great article in regard to the subject and exercises, but I have to agree with Cold_Summer about Mahler. Yes, he learned from Pavel, but definitely was the pioneer behind heavy double kettlebell training. Mahler had all the great programs (EDT, Rest Pause, 5 x 5, Cluster, HIIT, Russian Bear) implementing kettlebells. Now guys like Neupert are trying to ride the coattails. Pavel is not a big believer in squats. Mahler, in my opinion is the go to guy w/ double kettlebells

humble: Kettlebells are great to teach tension but not just for the sake of tension, rather teaching it at the appropriate timing. Having said that, it won't be achieved with front squats of just pressing or doing normal movements with a kettlebell. The only way to learn tension with kettlebells is through the dynamic and explosive lifts, ie, snatches, cleans, push presses and or snatch to throws behind ones self. I own a kettlebell business and have used them for years. They are only a supplement

Socrastein: ie anything that forces a SHIT load of extra tension teaches you to almost overcompensate when you get back to the barbell, and suddenly near-maximal loads start feeling light and easy to control. Great article Sergio.

Socrastein: Sergio I for one am more impressed by the fact that you're not quite a "seasoned" lifter. I would expect anyone with a 400+ lb front squat to have an in-depth understanding of the importance of tension, but the fact that you aren't there yet and already show such appreciation and understanding for this concept, enough that you are able to share great points on it in this article, is respectable to me. I've found heavy sandbags to be beneficial in the same way as KBs...

Sergio Merino: @DSSG Just providing information here

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Tony Gentilcore is a certified strength and conditioning specialist (CSCS) through the National Strength and Conditioning Association, and one of the co-founders of Cressey Performance located just outside of Boston in Hudson, Massachusetts. For more information, check out his website at www.tonygentilcore.com.