The bodybuilder has as its aim the increase in lean mass and definition muscle, maintaining harmony and proportions according to certain aesthetic standards.
You can insert the box squat as a preparatory technique to learn/reset the correct squat movement, as well as use it as a real variant in programming at medium rep ranges (6-8) for example, in which we go to perform a stop at the bottom with the reference of the box to be sure to get in the hole at the desired level.
Being a squat exercise it certainly provides an excellent stimulus to the lower limbs and certainly has a lot of versatility in terms of muscle focus: for example, we could perform a box squat in a ” quad dominant ” version, therefore more vertical and with a focus on the quadriceps, or ” hip dominant ” ”With a movement in which the movement of the hip prevails over that of the knee to involve more the glutes and hamstrings together with the quadriceps. There are many variants and logics that can be implemented.
Box squat training
What loads and intensities to use? How many kg?
The load is a specific context , it also depends a lot on the execution time chosen in terms of the cadence with which each repetition is performed, therefore not only on the chosen rep range . Thinking about these 3 points will help you choose the right load:
- Load : A light weight will hardly give you the impression that you are actually lifting something heavy and will cause you to perceive fewer technical errors .
- If you are a beginner or novice : it is okay to start with a light load, once you understand the logic of movement, the first week for example, then start using a load with which you feel you are lifting something heavy. It makes sense to work at medium rep ranges to repeat the gesture several times within the series: a range that can go from 8 to 10 repetitions .
- If you are intermediate and know the movement, but you have to correct technical defects, taking a step back and decreasing the weight to correct the defects is fine, as long as you use a load that makes the series perceived as training: a range that ranges from 5- 6 to 8 repetitions .
How many series to do? How much volume?
Hypothetically you can run a serial number ranging from 4 to 10 weekly on this variant, based on the level of the subject. Let’s see some examples:
- Intermediate-advanced person who uses the lift for technical purposes to correct technical deficiencies: 4-5 series in a day of squats in a ” heavy ” session, 4-5 series of box squats in the ” light-technical ” session
- Beginner novice subject who performs the exercise to learn the squat movement: 4 series in a ” heavy ” day of box squats without bottom stop, 4 series in a ” light technical ” day in which he performs the same exercise but with a stop lower and slower climb.
These are just hints of how we can adapt the work on this exercise according to the context.
Training frequency: how many times to train it per week?
Again, the answer varies according to the subject. Ideally, if it is included in your training, a good frequency would be to perform this exercise 1-2 times a week, as seen in the previous paragraph.