Anyone squat twice a week??
- 04-25-2008, 06:59 PM
- 04-26-2008, 10:11 PM
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.
04-28-2008, 10:22 PM
04-29-2008, 02:05 PM
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?)
04-29-2008, 02:37 PM
03-05-2009, 01:09 PM
03-05-2009, 10:38 PM
03-06-2009, 05:59 AM
03-08-2009, 06:31 PM
03-10-2009, 10:04 AM
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?
03-10-2009, 12:22 PM
The hardest part of the front squat is getting used to the bar across your shoulders. It takes a long time to get used especially when you start adding real weight.
There are 2 grips you can take. One grip is the clean grip where you grip it like a clean before you unrack. The other is an arms cross grip which I'm not sure why people do, you'll have to ask someone who does them that way.
Personally I get more depth on front squats than I do with back squats but I can only use a powerlifting stance with back squats.
Just remember that since front squats concentrate mainly on your quads you'll probably lift significantly less weight or at least I do.
back squat = 345
front squat = 245
03-10-2009, 05:22 PM
Thanks for the pointers. I'll definitely start out with light weight (or the railed/assisted bb) to get the form down. Yeah, most guys I see doing them use the arms cross grip...
I believe that so far the most I've done with back squat is 235...
I'm 6'2, ~195 (finally... couldn't break 190 till i started doing legs!)
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