Okay, the reason for this post is that today I have noticed a large number of people asking this question. How much should I be squatting? Am I squatting the right amount?

So now, this is the answer you are looking for!

Unfortunately, most of you guys out there don't like to read and that's why you don't know the answer, because it is all explained in detail in VJB...

Before discussing the exercises I’d like to address the loads used for strength training
exercises. Load can be defined as the % of your 1-repetition maximum that you use in a
movement. So, if you’re training with a 50% load and your max 1 repetition squat is 200
lbs, you would be using 100 lbs (50% of 200=100).

Following is a list of the different training loads and what they’re best
utilized for:



!================================================= =!
Speed training (0-25% of maximum): Here speed is maximized while power output and
force are low. This training zone can be used to train speed of movement and rate of force
development but has little benefit for improving maximal force production. Training in
this zone could be considered similar to the effects of performing plyometric type
training. With resistance exercises this training is more effective when you can project either the load or your body in the air. Exercises such as jump squats and medicine ball
throws are best suited for this training load.



Speed-strength (25-50% of maximum): Here you’ll find a compromise between speed
and strength with speed and rate of force development being the dominant qualities
affected. If you train in this zone you will get gains in force development and speed,
however the gains in maximal force production will be marginal.

Strength-speed (55-80% of maximum): Here you’ll find the best compromise between
speed and strength with strength (maximal force) being the dominant quality affected.
Training in this zone will give you gains in both rate of force development and strength
with a marginal gain in speed.

Maximum strength (80-100% of maximum): Here strength and force are maximized.
!================================================= =!





Now, which loading zone should you spend most of your time in? The answer to this is fairly complicated. First, remember the power equation. If your goal is to improve the “Force” part of the equation as quickly as possible then there is no question about it, using a heavy load (80-100%) will strengthen your muscles much quicker and will allow
you to get more out of the time that you spend training. The problem with this approach is that if you were to only lift heavy loads 100% of the time while doing no other types of training or sports specific activity, you obviously wouldn’t be doing a whole lot to improve rate of force evelopment and speed. Thus, over time those qualities would suffer. You would undoubtedly become very strong, but you’d eventually sacrifice some speed as well.

However, you also have to consider the training effect that comes from other activities that you do outside the weight-room. If you’re also playing a sport requiring speed
(basketball), or doing any running or plyometric work, you’ll be getting plenty of stimulation in the speed aspects as well. This occurs just from participating in and practicing your sport. So, for the majority of people who engage in sports training as infrequently as 2 times per week, there isn’t a whole lot of need to try to duplicate this work (speed and rate of force development) in the weight room.

We also have to ask ourselves if training for speed in the weight room is as effective as other methods of speed training such as sprinting, plyometrics, or even playing a sport. Consider the effects of performing a 60-meter sprint vs using light weight training for speed. The movement speeds of a sprint are far faster then anything that can occur in the weight room. Lifting weights should improve your ability to apply more force, which you can then take advantage of and use in the sprint, yet trying to duplicate the speed of the sprint with a weight room activity is impossible.

Since you can develop the velocity and rate of force development components through jump training itself, your priority in the weight room should generally be to develop your strength qualities. This is best achieved through the use of ‘limit’ strength exercises such as squats. This is also the same reason most top sprinters, jumpers, and other track athletes spend the majority of their weight room time training to improve maximal force production by lifting weights in the 80-100% bracket, with a smaller percentage of the total volume dedicated to performing exercises in the 55-80% bracket for power and rate of force evelopment (force + speed together). Most of you should spend the majority of your weight room time training in these 2 zones as well. Doing so will lead to quicker
increases in maximal force and strength, and better economize your training time.



This was all from VJB and you guys wouldn't be asking questions if you have read it... Personall, I squat 85% of my max squat and it has been working great. I would recommend you guys to squat at least 80%.

It is also recommendable to extend novice weights from 12 weeks to 16 weeks so you can test your new max after each phase and train 80% with your new max.

Hope this helped...