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Forum » 4x12 squats -- good for building muscle or too excessive?
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Thread: 4x12 squats -- good for building muscle or too excessive?

post 1651774523 11-30-2021, 09:31 PM
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#1
  1. thadderbox
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4x12 squats -- good for building muscle or too excessive?

I've had a bit of a reset when it comes to squats, I had a minor piriformis irritation that felt like sciatica (and it was b!tch)

Before I'd do a top single of 275 and then 3x10 at 225 beltless.

I've been trying to get squats back to where they, and lately 4x12 of back squats @ 185 ass to grass feel really good -- and doesn't put any tension on my lower back.

Am I going to see any benefit with a 4x12 or am I burning myself out?
CURRENT PR(S)
SQUAT - 315
DEADLIFT - 405
OHP - 135
BENCH - LOL
HIP THRUST - 425
post 1651775023 11-30-2021, 09:47 PM
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#2
  1. SmashinYoungVag
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Not enough
post 1651775083 11-30-2021, 09:48 PM
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#3
  1. AdvancedDreamer
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You’re asking if 4 weekly sets are enough to stimulate growth?
post 1651775373 11-30-2021, 09:54 PM
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#4
  1. SaviorSelfJT
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Originally Posted By AdvancedDreamer⏩
You’re asking if 4 weekly sets are enough to stimulate growth?
You could probably stimulate growth with a single set per week if you went absolute ham on that one set
Best lifts:
Bench press: 315x5
Squat: 465x1
Strict press: 205x5
Deadlift: 405x13 (conv tap'n'go with straps)
post 1651775433 11-30-2021, 09:55 PM
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#5
  1. SwagMorris
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Of course it beneficial.

I think it would be beneficial for a block of training, but I wouldn’t stick with the same rep/set scheme long term.

But if that’s what you can do while you’re dealing with a nagging injury, then you’re already a step ahead. Many people have to drop squats completely while injuries heal.
post 1651775793 11-30-2021, 10:06 PM
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#6
  1. SwagMorris
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Originally Posted By SaviorSelfJT⏩
You could probably stimulate growth with a single set per week if you went absolute ham on that one set
You can definitely stimulate growth with one set per week, and you don’t even have to go ham. Progressive overloading can stimulate that growth with sub-maximal efforts.

It’s not ideal, at all. And I would never recommend somebody to do that unless they have an extremely tight schedule and lots of energy needs to be spent on other aspects of their lives. Other reasons could be they’re older and have lots of experience lifting or they’re newbs and anything works.

Ex. It’s how I’ve had to lift for the past 8 months because of time constraints and energy spent on a new business venture.
post 1651775963 11-30-2021, 10:10 PM
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#7
  1. MisquePhaggot
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Excessive shouldnt be squatting at all unless its 1 set of 3 reps smith machine squats or just do leg extensions
post 1651777323 11-30-2021, 10:52 PM
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#8
  1. thadderbox
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Originally Posted By SwagMorris⏩
Of course it beneficial.

I think it would be beneficial for a block of training, but I wouldn’t stick with the same rep/set scheme long term.

But if that’s what you can do while you’re dealing with a nagging injury, then you’re already a step ahead. Many people have to drop squats completely while injuries heal.
I work out about 4-5 times a week pending on how heavy I went on certain exercises.

Leg day consists of squats, barbell thrust/leg press and machines -- sometimes throw in deadlifts
Upper body day for shoulders, lats and chest
Core / lower back day for stability.

So basically those three in rotation.
CURRENT PR(S)
SQUAT - 315
DEADLIFT - 405
OHP - 135
BENCH - LOL
HIP THRUST - 425
post 1651784163 12-01-2021, 04:23 AM
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#9
  1. plebmaximus
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If your goal is 'muscle building' then something like a hack squat / pendulum squat / leg press are better options,

you can go close to failure where you leg muscles are the limiting factors not your fatigued low back
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