Pick by level and recovery
Smolov and Smolov Jr add the most in the least time, but demand solid sleep, food and technique. 5/3/1 and the Texas Method progress more slowly with far less fatigue, and can run much longer.
Whatever the program, frequency matters: squatting two to three times a week usually beats one big session.
Frequently asked questions
How can I increase my squat fast?
A specialisation cycle such as Smolov Jr can add a lot in three weeks. Long term, squatting more often, with more volume and clean technique, is the foundation.
How often should I squat?
Two to three times a week for most lifters. Specialisation cycles go up to four, but only for a few weeks.
How good is my squat?
Our strength standards tool compares your squat with real meet results in your weight class.