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Message
Squats twice a week?
Posted on 3/13/19 at 12:21 pm
Posted on 3/13/19 at 12:21 pm
Will you get double the results of doing squats twice per week instead of one time a week? What are the boards opinion on this?
Posted on 3/13/19 at 12:23 pm to Dellybelly82
Squatting twice a week is a great way to improve your squat numbers, but it's not linear as in double the workout double the results.
Posted on 3/13/19 at 12:33 pm to Dellybelly82
It's keep you at a more constant rate.
1 day for CNS response
1 day for volume
If 1x a week you have to compromise a balance of CNS response and hypertrophy.
1 day for CNS response
1 day for volume
If 1x a week you have to compromise a balance of CNS response and hypertrophy.
Posted on 3/13/19 at 12:43 pm to Dellybelly82
quote:
Will you get double the results of doing squats twice per week instead of one time a week? What are the boards opinion on this?
It's not a 1 to 1 ratio. The wisdom of it depends on your overall programming.
It will help you build practice in the lift, and can offer strength benefits if you've programmed correctly.
I've squatted 5x a week, so frequency isn't an issue with 2x.
Posted on 3/13/19 at 2:56 pm to Dellybelly82
I front squat on tuesday or wednesday and back squat on fridays or saturdays
some times i do squat cleans instead of front squats
some times i do squat cleans instead of front squats
Posted on 3/13/19 at 3:24 pm to Dellybelly82
quote:
Squats twice a week?
So I can be sore all week long? Great idea.
Posted on 3/13/19 at 3:53 pm to TigerDeacon
quote:
So I can be sore all week long? Great idea.
The higher the frequency, the less sore I get. I get sore when I'm not consistent with a lift. When I hit it 2x a week, the body gets used to the stimulus pretty fast and soreness stops.
Posted on 3/13/19 at 5:31 pm to Dellybelly82
I've done programs where you squat 3 times a week. And not beginners programs either
Posted on 3/13/19 at 6:13 pm to Dellybelly82
Twice per week is pretty ideal.
Posted on 3/13/19 at 7:51 pm to Dellybelly82
Westside will be your friend.
Posted on 3/13/19 at 8:55 pm to Dellybelly82
There are plenty of people who have been squatting 3+ times per week for years.
I squat 3 x per week because some research shows that muscles continue to grow for 24-48 hours following strength training. This lets me maximize my time in the gym but still gives me an extra day off to rest and recover each week. Squatting 1-2 times a week seems like a waste of potential growth. Squatting 6-7 times a week seems like a waste of growth too because you may not be giving your body a chance to rebuild.
Your mileage may vary though depending on age and genetics.
Here's my gym schedule:
Monday - Gym
Tuesday - Rest/Grow
Wednesday - Gym
Thursday - Rest/Grow
Friday - Rest (probably not growing since it's been more than 48 hours)
Saturday - Gym
Sunday - Rest/Grow
That extra day off isn't a complete waste because I can come in completely fresh and hit the weights harder on Saturday. I do 5 sets of 5-10 reps at about 80-85% estimated 1-rep max and I'm rarely ever sore.
I squat 3 x per week because some research shows that muscles continue to grow for 24-48 hours following strength training. This lets me maximize my time in the gym but still gives me an extra day off to rest and recover each week. Squatting 1-2 times a week seems like a waste of potential growth. Squatting 6-7 times a week seems like a waste of growth too because you may not be giving your body a chance to rebuild.
Your mileage may vary though depending on age and genetics.
Here's my gym schedule:
Monday - Gym
Tuesday - Rest/Grow
Wednesday - Gym
Thursday - Rest/Grow
Friday - Rest (probably not growing since it's been more than 48 hours)
Saturday - Gym
Sunday - Rest/Grow
That extra day off isn't a complete waste because I can come in completely fresh and hit the weights harder on Saturday. I do 5 sets of 5-10 reps at about 80-85% estimated 1-rep max and I'm rarely ever sore.
Posted on 3/13/19 at 9:43 pm to dbeck
I don’t think my knee could tolerate multiple squat days a week but I’ve read the results are pretty positive. I do a lot of plyo and jumping workouts that involve legs throughout the week so I figure I’d have to back off that a little to save my legs for squats. Liking my routine I’m doing at the moment but when I decide to change things up I might give it a shot.
Posted on 3/14/19 at 2:57 am to jdaute2
Be forewarned that anything I say in a fitness thread has basically zero scientific backing and is total bro-science at best, but I don't think once a week is sufficient for really any muscle group, especially one as large as your lower body.
I thinks squats twice a week is minimum if you want real results. Personally I hit heavy squats M and F and then do medium weight deadlifts on W. Volume is key for legs IMO.
I thinks squats twice a week is minimum if you want real results. Personally I hit heavy squats M and F and then do medium weight deadlifts on W. Volume is key for legs IMO.
Posted on 3/14/19 at 10:50 am to jdaute2
quote:
think my knee could tolerate multiple squat days a
Get some neoprene knee sleeves
Posted on 3/14/19 at 10:58 am to Hu_Flung_Pu
quote:
Get some neoprene knee sleeves
SBD's are incredible.
Posted on 3/14/19 at 11:04 am to Rep520
I've got the Mark Bell Strongs and they are fantastic. I'm sure the SBD's are on par.
Posted on 3/14/19 at 7:03 pm to dbeck
quote:
o 5 sets of 5-10 reps at about 80-85% estimated 1-rep max and I'm rarely ever sore.
How long have you been on this program and what kind of results?
Posted on 3/14/19 at 7:09 pm to FootballNostradamus
quote:
Volume is key for legs IMO.
Are you saying high reps?
Posted on 3/14/19 at 7:58 pm to Hu_Flung_Pu
quote:
I've got the Mark Bell Strongs and they are fantastic. I'm sure the SBD's are on par.
I have STrongs too and prefer the SBD's by a decent bit. Except for the fact they're 5 years old and stink like arse, the SBD's smoke the STrongs for me.
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