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Build a Bigger Squat With This Descending Negative Cluster Squat Workout

3,294 views · Published 21 November 2018 · 7:58 · Indexed 29 October 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2018 · Sports

If you want a stronger squat, you need to put in time under the bar using heavy weight. There's no getting around it.

And negative-focused training is one of the best ways to accustom your body to using heavier loads than it's currently capable of for normal reps.

This helps you build tremendous strength in general and especially out of the bottom because of how we're going to do each rep.

As an overview, what we're going to do with this technique is what basically amounts to a "non-stop" set for 10, 20, 30 or even 40 minutes of negative-focused squats. How long you go will depend on how crazy you are (just saying). I did 30 minutes of this in the demo.

And the reason I have "non-stop" in quotation marks is that while you're technically not stopping in terms of how the method is performed, you don't get zero rest (you'll see). You'll get rest during the time it takes to change weights.

Each rep is going to be a "self-resetting" negative where you perform a heavy negative, strip some weight off, then perform a bottom-start Anderson squat off the rails with the lighter weight to get the back back into position for the next negative rep.

The FIRST key is you're not going to stop...for 30 minutes (or however long you decide to do it). You're just going to keep cycling through this sequence of negative, strip weight, squat up, reload, negative.

The SECOND key is that when you get to the point where can't fully control the negative at the very bottom, you're going to reduce the weight that you're using on the negatives and keep going (this the "descending" part of the name). This is what's going to allow you to get to the 20, 30 and 40 minute mark.

You will definitely need a squat rack for this one.

Overall, this is a fantastic way to strongly overload your squats, developing strength as well as confidence under the bar.

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Build a Bigger Squat With This Descending Negative Cluster Squat Workout

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