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Question for our heavy squat bros
Posted on 7/27/18 at 2:27 am
Posted on 7/27/18 at 2:27 am
So this year I've made a really diligent effort to commit to my lower body. I always did squats and deadlifts, but if I'm being honest I wasn't all-in on them. This year, however, I'm really committing to them, and I've been seeing great results. My current sequence is the following:
-Squat: Monday and Friday
-Deadlifts: Wednesday
I do some other auxiliary lower body lifts, but those are the main compound lifts. As we mentioned in the yoga/flexibility thread, I do yoga Tuesday and Thursday, and I feel it's been huge for my squats. It really lengthens and loosens things up so that I'm ready to go the next day.
My question is around a spin class that I usually take on Saturdays. Part of me feels like it flushes my legs out after the heavy session Friday, but another part of me says it might be detrimental. Should I give them a full day off before doing spin, or is it good to loosen them up the next day?
I'd like to do some cardio each week so I don't want to get rid of the class as it's a great workout. There's also the same class on Sunday. Would it be better to give the legs a full day of lest Saturday before the spin on Sunday, or would it be better to flush them out Saturday and then give them the full days rest Sunday before restarting on Monday?
Curious what people think. Appreciate the help! It's been awesome actually progressing on my lower body lifts by the way. I used to build to the same ceiling and stop, but now I finally see continued progress!
-Squat: Monday and Friday
-Deadlifts: Wednesday
I do some other auxiliary lower body lifts, but those are the main compound lifts. As we mentioned in the yoga/flexibility thread, I do yoga Tuesday and Thursday, and I feel it's been huge for my squats. It really lengthens and loosens things up so that I'm ready to go the next day.
My question is around a spin class that I usually take on Saturdays. Part of me feels like it flushes my legs out after the heavy session Friday, but another part of me says it might be detrimental. Should I give them a full day off before doing spin, or is it good to loosen them up the next day?
I'd like to do some cardio each week so I don't want to get rid of the class as it's a great workout. There's also the same class on Sunday. Would it be better to give the legs a full day of lest Saturday before the spin on Sunday, or would it be better to flush them out Saturday and then give them the full days rest Sunday before restarting on Monday?
Curious what people think. Appreciate the help! It's been awesome actually progressing on my lower body lifts by the way. I used to build to the same ceiling and stop, but now I finally see continued progress!
Posted on 7/27/18 at 7:07 am to FootballNostradamus
It should be fine. Don’t go overly heavy on the bike and use it as a cardio workout vs strengthening your legs. Just make sure you’re getting enough rest. Try it for 4 weeks and see how you’re feeling. Btw, I also do spin class with heavy squats during the week.
Posted on 7/27/18 at 8:54 am to FootballNostradamus
I'm only at 405, but I'm proud of that at 190-195. If I hit your cutoff for heavy, my thoughts:
If you're looking for size only, it might cut into hypertrophy recovery time. Quads are a main mover and that can necessitate a frequency reduction. A good discussion of that is at the link (they have a link to all muscle groups there if you want it):
LINK
Strength wise, your job is easier. If you're hitting your goals in terms of added strength, you're fine. If strength is your goal, I doubt the spin class will hurt, but if it is, you'll see it in terms of slower progress.
Active recovery is good, so I'd go with Sat instead of Sun. If you're trying to add strength, the fresher you are into each squat day, the better.
If you're looking for size only, it might cut into hypertrophy recovery time. Quads are a main mover and that can necessitate a frequency reduction. A good discussion of that is at the link (they have a link to all muscle groups there if you want it):
LINK
Strength wise, your job is easier. If you're hitting your goals in terms of added strength, you're fine. If strength is your goal, I doubt the spin class will hurt, but if it is, you'll see it in terms of slower progress.
Active recovery is good, so I'd go with Sat instead of Sun. If you're trying to add strength, the fresher you are into each squat day, the better.
Posted on 7/27/18 at 10:17 am to FootballNostradamus
My best strength gains have been from twice a week with one being a max effort day and the other being a dynamic day.
I don't do anything really after the main mover on max effort then a 80% back off of 3x5. Dynamic is 8x3 of box squats. No extra leg work.
It is of my opinion that legs need more time to recover and shouldn't overly be done. Cycling hard is going to cut into recovery. Light cycling will help keep flexibility and blood in the legs.
Basically, don't over do the legs.
I don't do anything really after the main mover on max effort then a 80% back off of 3x5. Dynamic is 8x3 of box squats. No extra leg work.
It is of my opinion that legs need more time to recover and shouldn't overly be done. Cycling hard is going to cut into recovery. Light cycling will help keep flexibility and blood in the legs.
Basically, don't over do the legs.
Posted on 7/27/18 at 11:23 am to Hu_Flung_Pu
I'm not 100% on this applying to everyone. I spent a few months squatting heavy 5x every week (every training session) and made good gains.
The thing is that it cuts into the remainder of your program because squats and deads are the most taxing of conventional lifts. Your overall recovery falls off, but higher frequency did do good things for my squat.
The thing is that it cuts into the remainder of your program because squats and deads are the most taxing of conventional lifts. Your overall recovery falls off, but higher frequency did do good things for my squat.
Posted on 7/27/18 at 12:38 pm to Rep520
i squat 4 times a week and deadlift twice a week.
sun - fri. 3 sets each.
i don't have a leg day.
keeps me from being a fat arse.
sun - fri. 3 sets each.
i don't have a leg day.
keeps me from being a fat arse.
Posted on 7/27/18 at 1:34 pm to SailorGator
Programming is largely just about manipulating volume, frequency and intensity to work in concert.
You're basically increasing frequency and decreasing day to day volume. If I'm reading right, you're doing 12 sets of squats a week (3 sets on 4 days), which is on the higher side, but not insanely so.
I handled 5x a week working to a training max every day fine. I stopped because I wanted to integrate strongman and it plateaued my bench in a big way. It was totally doable, though.
You're basically increasing frequency and decreasing day to day volume. If I'm reading right, you're doing 12 sets of squats a week (3 sets on 4 days), which is on the higher side, but not insanely so.
I handled 5x a week working to a training max every day fine. I stopped because I wanted to integrate strongman and it plateaued my bench in a big way. It was totally doable, though.
Posted on 7/27/18 at 1:55 pm to Rep520
yup. im in a good spot strength wise. im fine with my plateau.
easy way to keep the weight down as im over 40 now.
easy way to keep the weight down as im over 40 now.
Posted on 7/28/18 at 2:14 am to SailorGator
Thanks fellas!
Finally getting after the legs hardcore has been incredible. I have a pair of slacks that were always a bit tight (the SO trying to get me into the new fashion looks and whatever), and about a month ago I tried to put them on and couldn't. This was the only tangible evidence of leg growth I've ever had, and it got me so pumped.
Finally getting after the legs hardcore has been incredible. I have a pair of slacks that were always a bit tight (the SO trying to get me into the new fashion looks and whatever), and about a month ago I tried to put them on and couldn't. This was the only tangible evidence of leg growth I've ever had, and it got me so pumped.
Posted on 7/28/18 at 2:54 am to FootballNostradamus
Be careful. It is a damn nightmare when you have big thighs and arse. I normally wear a 34 in the waist but have to wear a 36. However, since my heavy lifting, I had to find a 38 that wasn't really a 38 in the waste to accomade the leg room.
It's been hell. I've tried on literally everything I've come across that looks decent.
It's been hell. I've tried on literally everything I've come across that looks decent.
Posted on 7/28/18 at 3:11 am to Hu_Flung_Pu
i started doing arse to grass without the bounce. keeps the need to pile up more weight on the barbell.
can pause squat too. puts your body in danger mode so you get all the growth hormone and testosterone benefit. (2 but no more than four hard reps in one set).
also keep my feet shoulder width to keep my arse from getting too big.
can pause squat too. puts your body in danger mode so you get all the growth hormone and testosterone benefit. (2 but no more than four hard reps in one set).
also keep my feet shoulder width to keep my arse from getting too big.
Posted on 7/28/18 at 7:54 am to SailorGator
Off topic but squat related:
What exactly do knee sleeves help with? And is there a certain weight threshold that people should wear them?
What exactly do knee sleeves help with? And is there a certain weight threshold that people should wear them?
Posted on 7/28/18 at 9:14 am to SailorGator
That definitely doesn't sound like my cup of tea
Posted on 7/28/18 at 9:14 am to Lazy But Talented
quote:
knee sleeves
Warmth and a slight bounce out of the bottom.
Warmth mainly
Posted on 7/28/18 at 12:10 pm to Lazy But Talented
ive never used them, but i do wrap my elbows on heavy bench press.
once you start going up in weight on squats, there is a strain. ive always seen it as a good preventative measure.
you can feel it and tell when it may be a good idea to use them. i think lining up your knees and feet properly are more important.
i just sit at a bottom full squat position with no weight and move my feet around til it feels comfortable with no strain on my joints.
once you start going up in weight on squats, there is a strain. ive always seen it as a good preventative measure.
you can feel it and tell when it may be a good idea to use them. i think lining up your knees and feet properly are more important.
i just sit at a bottom full squat position with no weight and move my feet around til it feels comfortable with no strain on my joints.
Posted on 7/28/18 at 2:14 pm to Lazy But Talented
quote:
What exactly do knee sleeves help with?
I guess they provide a little warmth and some stability, but that's probably more mental than anything. I don't use them. I will wrap with my trusty Inzer wraps pretty much all my heavy sets past 405.
Posted on 7/28/18 at 2:45 pm to Lazy But Talented
quote:
What exactly do knee sleeves help with? And is there a certain weight threshold that people should wear them?
I've had one pair of SBD knee sleeves for 5 years and they're great. Warmth and compression is the main thing. I didn't get any extra weight from them, but they have been great for knee health.
Sleeves are much more about joint health than weight.
Posted on 7/29/18 at 7:55 am to Hu_Flung_Pu
quote:
Be careful. It is a damn nightmare when you have big thighs and arse. I normally wear a 34 in the waist but have to wear a 36. However, since my heavy lifting, I had to find a 38 that wasn't really a 38 in the waste to accomade the leg room.
It's been hell. I've tried on literally everything I've come across that looks decent.
Yeeeeea it's hard for me to describe how far away I am from that situation. You're talking to a lifelong chicken leg master. It'll be a loooong time before I've got the issue you mentioned ha.
Posted on 7/29/18 at 9:10 am to FootballNostradamus
Posted on 7/29/18 at 3:32 pm to Hu_Flung_Pu
if you want to keep your legs and arse from getting bigger from heavy squats, it's an option.
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