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  1. #1
    Registered User Donut Juice's Avatar
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    Squatting 3 times a week...

    Wassup guys!

    I've got chicken legs (they have grown but i want them bigger) and i read somewhere about a squat routine to gain Mass on legs by squatting 3 times a week..

    It would go something like this:

    Monday: Bi's/Back/ Squat
    Wednesday: I play Racquetball.
    Thursday: Chest/Tri's/Squat
    Saturday: Leg Day (Squat)/Abs

    Think it's a good idea or should i just do it twice a week by implementing it on a Wednesday after racquetball or something? Should i also throw in calves 3 times a week?
    “He that cannot forgive others breaks the bridge over which he must pass himself.”- Edward Herbert
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  2. #2
    Registered User Rasputin4's Avatar
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    If you can do it, be my guest. Myself, I squat twice a week with four sets per day and that's just enough time for me to recover.
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  3. #3
    Registered User Donut Juice's Avatar
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    Originally Posted by Rasputin4 View Post
    If you can do it, be my guest. Myself, I squat twice a week with four sets per day and that's just enough time for me to recover.
    Yeah im going to do it for 4 weeks, and measure then 4 week of just once a week and measure and see what worked for me best. I am guessing that 3 times a week will yield more results, but taking a break from doing them every 4 weeks, should be enough..
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  4. #4
    Registered User BombDonald's Avatar
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    Depends on how hard you hit them. I brought my squat from 365ish to a shakey 495 single (and 485 competition squat) in about 4-5 months from squatting 3x week. Went from 167 to 185 bodyweight and had stretch marks all over my hips and quads.

    You have to know how to regulate intensity and know when to back off if things are getting rough. I was only working up to one "money set" during that time and never missed a lift. A lot of it is about confidence in your abilities.
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  5. #5
    Home Gym User Beachman's Avatar
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    Go for 3 times a week!
    My workout log ---> http://forum.bodybuilding.com/showthread.php?t=133269973
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  6. #6
    Registered User Donut Juice's Avatar
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    Originally Posted by BombDonald View Post
    Depends on how hard you hit them. I brought my squat from 365ish to a shakey 495 single (and 485 competition squat) in about 4-5 months from squatting 3x week. Went from 167 to 185 bodyweight and had stretch marks all over my hips and quads.

    You have to know how to regulate intensity and know when to back off if things are getting rough. I was only working up to one "money set" during that time and never missed a lift. A lot of it is about confidence in your abilities.
    Yeah i more or less know when to back off, for example i had to back off from deadlifting for awhile because my sciatic nerve was acting up.

    I would do 4 sets 8-10 reps at 80 % of my max on the last set, 90-120 second rest between sets. I find it as a challenge . Thanks for the input brah! Strong lift and progress in 4-5 months .

    Originally Posted by Beachman View Post
    Go for 3 times a week!
    Hell yeah!
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  7. #7
    Registered User BombDonald's Avatar
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    I would do some work in the 3-5 rep range too since it will push your max up faster, and size will usually follow.
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  8. #8
    Registered User Donut Juice's Avatar
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    Originally Posted by BombDonald View Post
    I would do some work in the 3-5 rep range too since it will push your max up faster, and size will usually follow.
    Will do this... The principle behind it makes sense. Thanks!
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