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Time-Volume Training Alternating Front and Back Squats - Great Hypertrophy Volume Training

2,074 views · Published 19 May 2014 · 3:55 · Indexed 4 November 2026

Channel: Nick Nilsson - the Mad Scientist of Muscle · 2014 · Sports

This is a GREAT method for maintaining muscle mass while on a reduced-calorie fat-loss diet. It's one of the primary training methods in my Metabolic Surge fat-loss program.

In this version, you'll be alternating sets of back squats and front squats...using the same weight. You'll go for a 15 minute time block, going with three reps for back squats and one rep for front squats.

This change in rep range allows you to account for the differing strength levels between the two exercises.

Keep repeating the rep pattern, alternating exercises on 10 seconds rest until you either can't get 3 reps with the back squat or would be really pushing hard to get 1 rep on the front squat.

Then increase rest to 20 seconds between each set. And if you need to, you can also increase to 30 seconds and then 40 seconds rest, in order to keep performing sets.

You won't need to go heavy with this one...the sheer amount of volume you'll be doing will be what stimulates hypertrophy in addition to burning a tremendous amount of calories, and cranking up your metabolism.

This is an excellent variation using Time-Volume Training as well...with a countdown...
https://www.fitstep.com/2/time-volume-training/landers/countdown-tvt-squats.htm

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Time-Volume Training Alternating Front and Back Squats - Great Hypertrophy Volume Training

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