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Most trainees think that “if some is good, then more is better”. While this most definitely isn’t true across the board, there are times in which it can work. One example would be squatting every day. To most, this might sound like a crazy idea and a one-way ticket to injury-town. But when done correctly, squatting everyday could lead to newfound strength and size.
One massive benefit to squatting every day is that the more often you squat, the more practice you get at squatting. It’d be comparable to a baseball player going to the batting cage every day. The more he does it, the better hitter he’ll become. The more often you squat, the better and more efficient your form will get. This is because you’re employing the Grease the Groove (GTG) method.
Squatting every day could let you take advantage of benefits that some are anecdotally finding come with more frequency. In other words, instead of doing more training on one day, spread it out across multiple days. For example, instead of squatting for 6 sets of 5 reps with 300lbs in one workout, do 3 sets of 5 reps with 300lbs on two days. Or spread it out further by doing 2 sets of 5 reps over 3 days. Doing this lets you minimize fatigue specific to the squat, allowing you to push your workouts harder.
If you are going to take up squatting every day, you have to be smart about it. Squatting too much, too often won’t let you recover and your body is going to get banged up. Not only will you succumb to overtraining (and even possibly get injured), but you’ll experience massive CNS burnout. This can take even longer to recover from than overtraining, and you often don’t know you’re a victim of it until it’s too late.
This is why if you are going to squat every day, then you need drastically back off from what a normal squat workout would look like. Either choose a much lighter weight that allows you to practice more often with (a la the GTG method), or spread your normal squat routine across multiple days as described above.
Even if you are backing off on the squat volume and intensity, it can still take a toll on the body. Until you adjust to squatting every day, take extra care to ensure proper recovery. As always, make sure you’re eating right, getting enough sleep, and supplementing as necessary.
Beyond that, you may wish to take your recovery to the next level with cold showers, epsom salt baths, and deep tissue massages. You’ll also want to ensure you’re doing some sort of lower body prehab/stretching work, as this much squatting can be tough on the hips, knees, and ankles when you’re not used to it.
Squatting every (or at least most) days can be beneficial, but it has to be done the right way. You can GTG your CNS to maximum efficiency, as well as take physical advantage of frequency training. However, if you squat too hard, too often, and too soon, then you could risk injury. Be sure to keep your recovery on point and you could be seeing all new squat gains in short order.