2x per week!!
Esp. when I'm "on."
I technically am right now working the quads/hams three days a week through direct leg work, plyometrics, and yoga. it's great. the best part is, that each of these in succession cancel out the soreness of the one before.
don't know if that made sense, but basically, i do the plyometrics. the legs get sore. then, the yoga comes in and eases the soreness. by the time i am ready to hit the legs up directly, they are 100% again. the day after all that, i hit up some major stretching of them with some major protein consumed while i stretch for a while.
i prophecy that this'll be good! first week, so who knows. but it's been good this week. don't see why it'll change. especially as i get stronger at them.
but as far as hitting up squats/hams twice a week with conventional methods, i'd done that for a short while with success. the key is not to stack on too many reps either time, obviously.
i'd done something like this (excluding all other workouts, just showing legs):
THU: (10 reps each LIGHT LIGHT weight. first week i did 135 for squats and 185 for deads just to start, adding on weight later as i saw fit)
8 sets squats
8 sets deadlifts
4 sets ham curls
SAT: (6 reps each heavy)
4 sets squats
4 sets SL deads
hypertrophy/strength, mayn. i liked it, and will likely use something similar again someday. hope this helped.
2x per week!!
Esp. when I'm "on."
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i squat twice a week every other week. one day for a max single and then one day at 80-85% for 8-12 sets
I do 2 "leg days" per 7 days. One day is quad intesive with lighter ham/low back. The other day is ham/low back intensive with lighter/speed squats and quad work
I am fixing to progress to a different routine that is 4 weeks volume (5x5) with 3 squat sessions a week, 1 week active recovery (3x3) with 2 squat sessions, and then 4 weeks intensity (3x3) again with 3 squat sessions per week.
Once you get your form spot on you will no longer feel squats in your back. Most people place the bar too high or lean too far forward creating a shear force on the lower back. My soreness is generally in my hip flexors, quads, and glutes, and even my upper back/trap muscles (from squeezing the shoulder blades together tightly to rest the bar) but never back. Try reading over Starting Strength, it is a very good read. A lot of the problems I had with squats were do to my form and easier to correct than I knew. I had issues with my knees (prior surgery) and lower back but I was able to fix it in about 3 weeks by applying the principles in the book.
i tried doing the 20-rep squat method again but this time doing it 3x a week and couldn't do it. So now I'm back to twice a week Monday and Friday. I find out today whether or not I can add 10 lbs to my 20 rep squat.
Every other day was just not enough recovery time for me, but I do a lot of different types of training and weights are taking a back seat right now.
yea it worked great the first time i did it and i made great gains all over but I modified the program and did squats twice a week. I'm not really lifting weights for upper body right now, bad shoulder. All i do for upper body is weighted jump rope, heavy bag, speed, pushups and pullups.
I've upped my cardio too and I'm just trying to keep my strength in squat and deadlift. Hopefully it works!
I have two leg days per week, one involving squats the other deadlift. First week is heavy and low rep (3-5). Second week is high rep (10-12) or drop set from my 3rep max descending in 5 stages taking 20lbs off each time. The latter is extremely taxing on my body and I have to be prepared to be sore the next day, so I only do it once every 4 weeks or so.
Note to self: Don't dropset from a heavy weight with straight leg deadlifts with locked-out legs. Hamstrings and lower back feel like death.
Squats 1x weekly
Front Squats 1x weekly
Separate the two by about 3 or 4 days.
1) try and get more development out of my VMO (teardrop)
2) isolate my inner quads more and just to work on core stability (with f.squats, you better have a strong core)
Seems to be working. At 34yrs of age, and squatting 3x a week....i have never been stronger in my life....i never have looked better in my life and basically...i dont see anyone else squatting in my gym (even these hopped up 20-25 yr olds on PH's, AAS dont have the nuts to get in the squat rack....just pissed me off when i see them come in and bench, curl, few abs and go home and my old butt is front squatting nearly 225lbs and would wear those younger guys out in a heartbeat in the squat rack....can u tell im a little bitter?)
I squat, front squat and deadlift 3 days a week
I'll usually squat Monday and Friday.
yeah. i love to squat. try for top and end of week.
I'm probably doing it the complete worst way as far as squats go, but I squat about 3x a week now.
I used to be the typical gym guy, work mainly upper body and pretty much neglect legs (especially squats, always hated them). I would work chest 2-3 times a week, always starting out with bench.
Then last fall I finally started working my legs. I do a moderate squat routine just about whenever I work out now, as my first exercise (warm-up set 10x with 135, add 50lbs do 8x, add 20lbs do 8x, add 20lbs, do 6-8x). I rarely go super heavy or much over 225. I just feel like i've neglected my legs so long that I need to make up for it... and I hear you get a small testosterone boost from squtting. My legs are a hell of a lot better than they were 6 months ago!
I've never tried front squats, though I see some guys doing them in the gym. What are the benefits of those, and what are some pointers for a newbie to them?