How Often Do You Squat?

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    How Often Do You Squat?


    I usually squat once a week, heavy. Been trying for a volume/dynamic day here lately too. Seems like it's helping some. On a whim, I've squatted 3 days in a row now (max effort singles friday, volume high box sat, and some 80-7% free work today). Just going on feel really. It seems like the more often I squat, the less sore it makes me and the more competent I become. Never played any sports in highschool but I remember the football players squatting 3x / wk and many of them becoming competent squatters (most naturally) in just a couple years. I would expect as a lifter becomes more advanced this method would become obsolete (or too dangerous), but for someone who has only hoisted 425 out of the hole here I'd really like to see 5 plates a side sooner rather than later.

    So how many times a week do you usually get under the bar (front, back, boxes of varying heights, etc)?

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    Deads & squats usually 2x per, once heavy, once perhaps speed work or higher reps/sets.
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    3 times at least

    2 heavy and 1 for speed/aux work
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    Twice x sqwwuuuuaaat /dead

    Speed and briefs heavy... Box squats chains bands safety bar pause squats
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    3x week. 2 heavy days, 1 as light warmups to maintain form.
    1xweek heavy deads.

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    2 times a week!!

    Day one heavy squats ~~ Work up to 3x3 then do 2 x20 on deads

    Day two is heavy singles on Deads ~~ then do 2 x 20 on squats




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    It kind of depends on the intensity level really...you could squat 2 or 3 times a week no problem if your doing more repetition or dynamic method (essentially bodybuilding).....If you train heavy though squatting onec a week should be plenty for yoru CNS to handle, then have an active recovery day later on in the week.
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    Was failing to make noticeable progress after a couple months of one max effort day a week with heavy singles; I believe there just wasn't enough quality volume to make any gains. Ended up squatting 4 days in a row, took 2 off, and now moving into 2-3 days a week squatting, 1-2 heavy and 1 dynamic or accessory day.

    Glad to hear everyone has been confirming what I thought: I could use more time under the bar. Deadlifting (or variations) on heavy day is always singles after warmup as well, and that seems to be working fine for now.
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    Quote Originally Posted by Hyde View Post

    Glad to hear everyone has been confirming what I thought: I could use more time under the bar. Deadlifting (or variations) on heavy day is always singles after warmup as well, and that seems to be working fine for now.
    What I have learned is, at first, it seems that if one tries squatting hard/medium a few times per, (depending on your level of experience) has them beat up and feeling like they are not suited or made to do it, so they just give up the notion of ever being able to squat 2-3 times per week, or squat and deadlift in the same W/O.
    But personally, I really feel this can be built up, just like improving your time in the mile or what have you. Yes, it can be uncomfortable to do these king exercises a few times per week, but a lot of times, it comes down to how bad you want something.
    Also, it does not mean one has to squat 2-3 times per week forever. It may do wonders on a 6-8 week cycle, but then perhaps focusing more on a pull for the next cycle and dropping squats back to 2x (heavy/light or something).
    The best gains happen, when one gets his head into this kind of harder work, and pushes it a bit. Not only do you reap good gains in mass and BW and strength, but it builds an emotional toughness, that can be moved into other aspects of the gym and life in general.
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    I'm following the Cube Method and rotate ME/DE/RE. I'll incorporate squat variations for assistance exercises: oly squats, ssb, front squats, reverse band. I'll back squat once a week, with another variation on dead or squat day.
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    I generally squat twice per week as frequency is the most important factor in strength and technique, IMO. It's very difficult to become proficient at a skill as complex as the squat training it only once per week.
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    Quote Originally Posted by Sean1332 View Post
    I'm following the Cube Method and rotate ME/DE/RE. I'll incorporate squat variations for assistance exercises: oly squats, ssb, front squats, reverse band. I'll back squat once a week, with another variation on dead or squat day.
    Yeah and some/most of the assistance work can keep staleness at bay too. The marker is, if you are gaining in strength/power on main, then just ride it until it quits working, regroup and attack from another angle.
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    ive been trying something new and im squatting every workout. so 3 days a week.

    i am curious to see how it goes.
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post
    ive been trying something new and im squatting every workout. so 3 days a week.

    i am curious to see how it goes.

    What is you scheme looking like, ie: H/M/L?
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    I squat heavy once a week. But I usually end up front squatting at work about twice a week. Usually pretty light.
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    Quote Originally Posted by PaulBlack View Post
    What is you scheme looking like, ie: H/M/L?
    i have a 6 day cycle and i workout 3 times a week. each day i have an upper or lower body focus and do skill based work on the opposing body. for example if i do max effort bench i do squat skill work. the main goals for each workout are ME bench, RE lower, DE bench & overheads, ME lower, RE upper, DE lower, rinse and repeat.

    it goes something like this:
    pre hab
    plyos - opposite of main movement
    main movement goal using variation of squats or bench
    movement skill - opposite of main movement
    Rep work for main movement
    rep work for weak link in main movement
    ab work
    upper back


    here is an example day for ME bench:
    clubbell work
    box jumps
    triple or double PR attempt, preferably using floor press, close grip bench, or banded bench
    squats 6x3 @ 55-65%
    1x50 banded tricep extensions followed immediately by a 5 rep PR attempt of bench
    high volume 5/3/1 bent rows, the high volume just means i do the last set 3 times and on the 3rd go for the rep PR
    ab work
    band pullaparts

    here is an example of ME lower:
    hip mobility work
    explosive pushups
    5/3/1 using safety bar or cambered bar
    bench 6x3 @ 55-65%
    4+ singles or doubles of deads at 90+%
    5x5 goodmornings or snatch grip deads
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    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post

    here is an example of ME lower:
    hip mobility work
    explosive pushups
    5/3/1 using safety bar or cambered bar
    bench 6x3 @ 55-65%
    4+ singles or doubles of deads at 90+%
    5x5 goodmornings or snatch grip deads
    abz
    facepulls
    So are you hitting ME squats and deads on the same day or alternating those?, or am I reading this wrong?
    Just curious, what is higher 1RM, your dead or your squat?
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    Quote Originally Posted by PaulBlack View Post
    So are you hitting ME squats and deads on the same day or alternating those?, or am I reading this wrong?
    Just curious, what is higher 1RM, your dead or your squat?
    yes, 90+% of squats and deads on the same day. and my deads are waaaay higher than my squats.

    the percentages i use are meant to be guidelines. if i dont hit them i am not upset nor do i try and change the workout. so basically after the squats when i do deads the idea was to do at least 4 total and up to 10 total reps at a weight that would be near a daily max. something i could 2-3 of. some days that is 80% of my dead max.

    does that make sense?
    you can call me "ozzie" for short.
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    Quote Originally Posted by asooneyeonig View Post
    yes, 90+% of squats and deads on the same day. and my deads are waaaay higher than my squats.

    the percentages i use are meant to be guidelines. if i dont hit them i am not upset nor do i try and change the workout. so basically after the squats when i do deads the idea was to do at least 4 total and up to 10 total reps at a weight that would be near a daily max. something i could 2-3 of. some days that is 80% of my dead max.

    does that make sense?
    It does. Especially if you still have a good bit of room to gain.
    If I am doing 90%+ dead day, I will usually back squats down to say 80% for muti rep/sets (probably because the deads will just beat my low back up to a point where doing the squat ME is iffy) then later in the week reverse or actually just do speed work on the deads and hit squats hard.
    I am more dead/pull dominant for sure and seem to recover from that faster, no matter how I hit it.
  

  
 

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