Anyone squat twice a week??
- 04-25-2008, 12:43 PM
- 04-25-2008, 02:18 PM
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.
04-25-2008, 02:26 PM
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.
04-25-2008, 02:44 PM
04-25-2008, 06:29 PM
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!
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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