Anyone squat twice a week??
- 04-12-2008, 01:56 PM
- 04-12-2008, 02:05 PM
- 04-12-2008, 02:10 PM
04-12-2008, 02:24 PM
to me it becomes an issue of age. I am over 30 and will only squat once a week at most. If you are younger and your back feels strong then it is worth it
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04-12-2008, 04:28 PM
I squat once a week, but that works well for me. I guess it's whatever is best for you. If you can see better results from squatting twice a week, then go for it! I've had routines where I squatted twice a week, but I didn't like it, and I didn't really see any positive results from it.
04-12-2008, 06:10 PM
Do you squat heavy twice a week? My entire training career has been once a week for all muscle groups. Beginning June 1 I will be switching to less volume and more frequency on all major muscle groups (chest, back, legs, and some dual supplementary work.) I doubt I will be going dual squats per week but will have two leg days for sure with emphasis on both quads and hams in each, but each workout will focus on one a little bit more than the other.
04-12-2008, 06:51 PM
04-12-2008, 06:51 PM
My friend is/was a trainer.
He told me squats 1 time a week or deads every other week.
However, I had done that starting strength routine for 3 months last year..........I had calories and supps very high for that regime.(to keep from overtraining)......
To be honest, i dont feel squats in my back........ I go ATG and feel them in my hams, glutes and quads.
I love deads, I actually temporarily stopped doing them because i was/am so imbalanced between squats and deads. Weight wise, i can do double to triple. My friend told me, he would like to see me using closer to the same weight.
04-12-2008, 06:59 PM
\\ USPlabs Alpha Ginger //
04-13-2008, 12:56 AM
I was squatting 3x per week during my 20 rep squat routine. It is brutal, but very much worth the effort. All of my lifts went up. No issues with back or knee problems.
04-13-2008, 04:33 PM
04-13-2008, 05:07 PM
that seems like WAY to much if you are doing enough work per workout...
i cant even walk until 3 days after my leg days...
just my $.02...
\\ USPlabs Alpha Ginger //
04-13-2008, 05:09 PM
There is a thread in the Training Forum titled 20 rep squats that outlines the routine. It's a great routine and I highly recommend it.
04-13-2008, 05:09 PM
04-13-2008, 05:17 PM
QUOTE=nightshift;1305294]I was squatting 3x per week during my 20 rep squat routine. It is brutal, but very much worth the effort. All of my lifts went up. No issues with back or knee problems.[/QUOTE]
Is that the super squat routine?
04-13-2008, 05:33 PM
yeah i could see how more than 6 weeks would be too much.
Would definately have to be ON to do it past 6.
I may just do that "starting strength" for 12 weeks. I really liked it. Rotating the A workout(squats twice) and the B workout(deads twice) every week.
and so on.....
3 months of that and even I put on 15 pounds. My caloric intake was 3-5 Kcals a day. I just knew not to go less than 3K. When i got to 3K i stopped counting, but kept eating.
04-13-2008, 06:18 PM
I did the 20 rep routine for 6 weeks and put on over 20 pounds and gained a lot of strength. Definitely a great workout. You have to change your mindset though as far as volume goes but damn it really delivers.
I'm transitioning back into the 20 rep routine now. Hopefully everything goes good.
04-13-2008, 09:00 PM
I love squating twice per week. I did a bulgarian (I think, have to look) squat routine that their oly lifters did back in the 70's (they went three times/week but I wasn't on any juice so spread it out) and it alternated heavy and light days. Started with lower volume 6x2 worked up to higher 6x6 and then worked down to a single. Took me 9 weeks and took my squat from 430 to 475. I have dropped 25 lbs since then and lost a little strength but I'm gonna have to start this routine again soon. And ATG squats all the way!
04-13-2008, 09:03 PM
Weak Legs? Nyet! Try Our New Russian Squat Routine
here it is, its russian, sorry
The 6x6 and 4x4 were the hardest days IMO. Try this I dare anybody.
Edit: Right now I am squating 1x week and front squating another. Will probably do this during the fall again when I wanna eat like a horse.
04-19-2008, 07:13 PM
04-19-2008, 09:21 PM
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.
04-19-2008, 09:39 PM
04-19-2008, 09:51 PM
04-19-2008, 10:00 PM
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
04-19-2008, 10:05 PM
04-25-2008, 12:43 PM
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
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?
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