I use to be able to squat 3 days a week but recently my knees feel like they just can not handle it any more even rotating in medium light and heavy days.
How many of you over 50 still squat 3 days a week with no problem.
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03-19-2010, 02:42 PM #1
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03-19-2010, 02:56 PM #2
Three times per week is a lot if you are going heavy. I'm not 50 and there is no way I could squat 3 times per week. Once per week is plenty for me.
Newbs can sometimes squat heavy-ish 3 times per week, but eventually, with increasing strength, they'll get to the point where their joints, connective tissues, and muscles can't recover from that kind of frequency.
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03-19-2010, 02:58 PM #3
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03-19-2010, 02:59 PM #4
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03-19-2010, 03:00 PM #5
- Join Date: Feb 2006
- Location: Florida, United States
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On my current program I'm doing back squats twice per week but in a few week I'll change up and try adding front squats twice per week. Granted the front squats will be pretty lite for a while.
Just to clarify, that will be squats 4x per wk.Last edited by Nikonguy; 03-19-2010 at 03:10 PM.
" ----------I`m your Huckleberry......'"
John Adams
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03-19-2010, 03:04 PM #6
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03-19-2010, 03:08 PM #7
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03-19-2010, 03:31 PM #8
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03-19-2010, 04:14 PM #9
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03-19-2010, 04:37 PM #10
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03-19-2010, 04:56 PM #11
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03-19-2010, 04:58 PM #12
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03-19-2010, 06:01 PM #13
I still incorporate fullbody routines somewhere within my yearly workout plans. It's Mon-Wed-Fri schedule and ya gotta squat! You have to use common sense (as if enlarging muscle size is commom and makes sense) to make it happen and keep progressing. If you take your normal weekly set totals and divide by 3, and for some reduce that, it works quite well. Your body adapts quickly and you actually look forward to the 3-4 working sets....and then deads are next..
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03-19-2010, 07:02 PM #14
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03-19-2010, 08:29 PM #15
Once
To tell ya the truth...if you are hitting them hard more than twice is in my view likely to be counter productive. Three times...cant see it
You grow in your rest time.http://forum.bodybuilding.com/showthread.php?t=154678393
If a guy's working harder than me - doing more than me - he fking well deserves to beat me.
Simple plan.
"Conceive. Believe. Perceive. Achieve", RMW
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03-20-2010, 08:55 AM #16
In my opinion, it really depends on the overall volume you are hitting your legs with in any given week. If I'm doing a split, I'll have one day for legs in total so I'm doing squats once a week in addition to other exercises like RDL's, Leg Extensions, Calf raises etc. If I'm doing a strength or full body routine, I'm doing squats 2-3 times per week but I'm not doing all the other leg exercises so total weekly leg volume comes in around the same (not accounting for changes in rep range and stuff like that).
D
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03-20-2010, 09:08 AM #17
- Join Date: Sep 2009
- Location: Kissimmee, Florida, United States
- Age: 72
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I have changed my leg routine including squats from once per week to twice. One power (heavy/low reps) and one volume (lighter/higher reps) and this seems to be improving my my thigh size and cuts. Everybody is different but I certainly would not think that 3 times per week would be good for a natural over 50 bodybuilder. Just my opinion for what it is worth. Best of luck and don't forget to squat until you drop! Just kidding!! :-)
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03-20-2010, 09:38 AM #18
Right now I'm doing a fullbody and doing squats twice a week but I have done Madcows in the last 6 months and it is squats 3x per week of varying intensity and sets. Yes 3x per week is difficult but I find a lot of people confuse legs 3x per week with squats 3x per week and there really is a big difference between the two. No way I could ever do a full leg day 3x per week (or even 2x probably) ;-)
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03-20-2010, 04:15 PM #19
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03-20-2010, 04:29 PM #20
- Join Date: Aug 2007
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I do squats twice a week in order to keep my metabolism in overdrive mode. My quads and hamstrings are big enough for now so I stay at about 80% of my max weight and do a lot of reps.
I take fish oil and glucosamine and have absolutely no knee or hip issues at the tender age of 58.
Old BobGetting Old Ain't For Sissys... ;)
Eat to Live... Don't Live to Eat!!!
1951 Body by Gold's Gym and a LOT of Blood, Sweat, and Tears...
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03-20-2010, 05:37 PM #21
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03-20-2010, 06:02 PM #22
- Join Date: Jun 2008
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I am not 50 yet.. 46 but I do squat 3 sometimes 4 days a week
I am going pretty heavy every time even on my so called light day .. you can see it in my journal my light day always turn into a freaking not so light day only because I feel I can
Those who can't squat more than once a week are just not trained and conditioned enough to do it .. we have members here who squat 6 days a week, it's though in the beginning but
it gets easier as time goes by.. really
If you have joint issues it's understandable not to want to squat too heavy or too oftenwho says love has to be soft and gentle ?
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03-20-2010, 06:07 PM #23
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03-20-2010, 06:10 PM #24
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03-20-2010, 06:15 PM #25
- Join Date: Aug 2007
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Quoting myself here to add to what I said before...
Yes... I do TWO complete legs days a week and I do all the exercises except the squats themselves with less than 30 seconds rest for each one. Squats usually get a 2-3 minute break.
It includes hack squat, leg press, face down hamstrings, leg extensions, lunges, seated calf raises and standing calf raises. We'll usually think of another leg exercise or two to add to the mix each week. Takes about an hour for this portion.
I start my legs day with 20-30 minutes of elliptical with heavy resistance and a fast pace. I end the legs day with several different kinds of abs for about a half hour. Total workout is usually right at 2 hours and I'll usually go through about 4-6 20 ounce bottles of water and a G2 Gatorade.
If I have time to take a nap after my protein drink I'll take a one hour power nap. I usually don't so by the time 8 or 9pm comes around I'm whipped and off to bed for 8 solid hours before getting up at 4-5am to workout something else.
I have friends that are trying to get me into the 300 exercise routine but I'm not sure I'm ready for that yet.
http://www.menshealth.com/men/fitnes...20000012281eac
http://www.youtube.com/watch?v=0jsnoVyd3kM
Old BobGetting Old Ain't For Sissys... ;)
Eat to Live... Don't Live to Eat!!!
1951 Body by Gold's Gym and a LOT of Blood, Sweat, and Tears...
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03-20-2010, 07:02 PM #26
Be that as it may, I cant see a BB using that approach and seeing gains.
And I'm unaware of any well-placed BB who advocates anything remotely like that - although I'd stand correcting.
Given I know squat (oopppsss) about powerlifting..maybe that is a viable training method - if you aspire to look like a PL and not a BBhttp://forum.bodybuilding.com/showthread.php?t=154678393
If a guy's working harder than me - doing more than me - he fking well deserves to beat me.
Simple plan.
"Conceive. Believe. Perceive. Achieve", RMW
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03-20-2010, 07:30 PM #27
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03-20-2010, 07:41 PM #28
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03-20-2010, 08:20 PM #29
- Join Date: Feb 2006
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Lol, I don't know anyone here who is training to "look like a powerlifter" but there are a lot of us who are training for strength sports including powerlifting, Olympic weightlifting, strongman, highland games, MMA and self defense. In these areas, and others, multiple days of heavy lifting are a valid training method.
" ----------I`m your Huckleberry......'"
John Adams
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03-20-2010, 08:26 PM #30
- Join Date: Mar 2009
- Location: Gilbert, Arizona, United States
- Age: 58
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