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Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
129 posts

Squats twice a week?
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?


Spec1
LSU Fan
Lost but making good time
Member since Jan 2015
1242 posts

re: Squats twice a week?
Pain twice a week!


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03
Rusty Scroggins
UC Irvine Fan
Member since Feb 2019
197 posts

re: Squats twice a week?
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.


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60
Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17371 posts

re: Squats twice a week?
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.



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10
Rep520
Arizona Fan
Member since Mar 2018
3912 posts

re: Squats twice a week?
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.


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20
StraightCashHomey21
West Virginia Fan
Altus, OK
Member since Jul 2009
103401 posts

re: Squats twice a week?
I front squat on tuesday or wednesday and back squat on fridays or saturdays

some times i do squat cleans instead of front squats


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TigerDeacon
Wake Forest Fan
West Monroe, LA
Member since Sep 2003
26736 posts

re: Squats twice a week?
quote:

Squats twice a week?


So I can be sore all week long? Great idea.


Rep520
Arizona Fan
Member since Mar 2018
3912 posts

re: Squats twice a week?
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.


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40
airlinehwypanhandler
LSU Fan
Airline Highway
Member since Feb 2019
407 posts

re: Squats twice a week?
I've done programs where you squat 3 times a week. And not beginners programs either


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DeafJam73
USA Fan
Baton Rouge
Member since Sep 2010
12231 posts

re: Squats twice a week?
Twice per week is pretty ideal.


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10
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USA
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Rossberg02
Member since Jun 2016
1762 posts

re: Squats twice a week?
Westside will be your friend.


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00
dbeck
Arkansas Fan
Member since Nov 2014
14981 posts

re: Squats twice a week?
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.


jdaute2
LSU Fan
lafayette, LA
Member since Nov 2012
626 posts

re: Squats twice a week?
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.


FootballNostradamus
Clemson Fan
Member since Nov 2009
20034 posts

re: Squats twice a week?
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.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17371 posts

re: Squats twice a week?
quote:

think my knee could tolerate multiple squat days a


Get some neoprene knee sleeves


Rep520
Arizona Fan
Member since Mar 2018
3912 posts

re: Squats twice a week?
quote:

Get some neoprene knee sleeves


SBD's are incredible.


Hu_Flung_Pu
USA Fan
Central, LA
Member since Jan 2013
17371 posts

re: Squats twice a week?
I've got the Mark Bell Strongs and they are fantastic. I'm sure the SBD's are on par.


Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
129 posts

re: Squats twice a week?
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?


Dellybelly82
LSU Fan
Canton, oh
Member since Mar 2019
129 posts

re: Squats twice a week?
quote:

Volume is key for legs IMO.

Are you saying high reps?


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Rep520
Arizona Fan
Member since Mar 2018
3912 posts

re: Squats twice a week?
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 ass, the SBD's smoke the STrongs for me.


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