Just wondering how often you all do squats?
If you do them more then 2 times a week, would that be overtraining?
If your trying to gain muscle, how many reps/sets would be good?
Thanks for your responses.
Thread: How often do you Squat?
11-19-2007, 02:25 PM #1
11-19-2007, 02:31 PM #2
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For three weeks I lift heavy and for the forth week I lift light to moderate with lots of reps. Come January 08 I'm going to stop lifting heavy and increase my reps along with my sets so I can look nice and tight for my first competition in April."I will persist until I succeed!" - Og Mandino
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11-19-2007, 02:42 PM #3
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I have been doing legs once a week, but now I am doing a new training schedule in which I'm doing legs twice a week, on Mondays and Thursdays, which I started last week. I have noticed a definate improvement in their appearance and my glutes are getting pretty rock solid. Hopefully in another month or so I'll transform them (they lag behind the rest of me)
11-19-2007, 03:12 PM #4
I train legs once a week hard and heavy. I do both front and regular squats in addition to SLD's, leg extentions, calf raises and sometimes I'll add lunges or step ups. I'm happy with my progress so far, but in the future I may try training legs twice a week.
Last edited by Love4Life; 11-19-2007 at 03:14 PM.You've got to get up every morning with determination, if you're going to go to bed with satisfaction
11-19-2007, 03:27 PM #5
11-19-2007, 03:29 PM #6
My trainer has me doing legs once a week. Extensions, narrow stance squats, wide stance squats, deads, hamstring curls, lots of calf work, shin work, this one exercise where I lay on a bench on my belly and he puts a dumbbell between my feet and I do curls, plus a couple of unweighted floor exercises. All exercises are 3 sets. If I'm using the same weight for all three sets then it's 20 reps. If he increases the weights with each set then it's 20, 15, and 12 reps. Every weighted set leaves me struggling to finish. By the third set I generally need an assist to finish. On and only a 30 sec rest between sets. Maybe 2 minutes between exercises.
Right now, I think twice a week would be too much for me. Although, amazingly, I have little soreness. But I do walk out of there not feeling my legs.
11-19-2007, 03:34 PM #7
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11-19-2007, 03:59 PM #8
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11-20-2007, 12:00 AM #9
1 x week, 1x10x40,2x8x45,2x6x50kg
For legs I also do flat leg presses, leg extensions, leg curls, deadlifts, and they get beaten during good mornings and hyperextensions.__________________
67 kg / 167 cm / 25-27 %bf / 28 yo
bb bench press: 7 x 55kg
lat pulldown: 5 x 60 kg
squat: 8 x 60 kg
11-20-2007, 12:37 AM #10
I do legs about twice a week... one session more emphasising the back of legs and the other more the front... but squats are in both....
Depending on humour and how I feel....
1x 15x 60, 1x 12x 80, 1x 10x 90, 1x 10x 100, 2x 8-9x 110, 1x 8-9x 100, 1x 10x 80 (kg)
This is about average for squats.... and it is slowly working... btw I am unable to go below parallel for balance reasons.... I fall over, even with no bar...Getting there slowly.... and slowlier
OK... so all my stats are rubbish at the moment...
DL - 220lbs.... finally... still aiming for 330....
11-20-2007, 01:39 AM #11
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I do back squats once a week (low reps) and a variation of 1 other squat per week (higher reps) such as front squats, hack squats etc.....I try to mix things up so that my body is not "guessing" what's coming....if you want to do squats twice a week you can, but I would be changing the rep/set/weight scheme. For example, you could do 5 x 5 one day, then 3 x 10-12 the next.
11-21-2007, 01:59 AM #12
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What I am doing at the moment is very similar to Sherdi.
I have one heavy legs day where I do 3 sets of low rep squats and SLDL and maybe a few additional heavy singles.
On my second legs day I do overhead squats, lunges or walking lunges and sometimes step ups. I may do some front squats instead of the overheads. Will try zercher squats some time in the future. I usually do higher reps as the weights are that much lower (except with the overhead squats which i am trying to work up to 5x5 then will increase the weight - these are quite difficult for me)
This will probably change soon but I like it at the moment as I can focus on form and depth and am also increasing my strength.
11-21-2007, 06:02 AM #13
11-21-2007, 08:47 AM #14
I'm doing Rippetoe's Starting Strength routine and I squat 3 times a week with that but the only other leg work I do is deads once a week. It's a linear progression strength building routine that you strive to increase your weight on each excercise each workout.
Rippetoe does say that most people will think you are nuts squating 3 times a week and he does recommend that once you get to the point that you can no longer keep increasing the weight used for the worksets (3 sets of 5 straight across), you should switch to front squats on the day you do deadlifts.
So, in answer to your question, squatting 3 times a week is not unheard of but it depends on what else you are doing for legs. Back when I was doing split routines, I'd do legs 2 xs a week with squats and a variety of other leg work.
11-21-2007, 09:40 AM #15
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11-24-2007, 10:39 PM #16
I train legs twice a week with weights, but do leg based cardio almost everyday (running, cross trainer, bike). My goal isnt to bulk up though so I do a lot more cardio. I do cardio on the same day as weights with no problems, I love to squat but will vary it with every session. Sometimes going heavy, sometimes light with higher reps etc. I think its good to change it up
03-19-2014, 07:24 AM #17
03-19-2014, 10:44 AM #18
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03-19-2014, 12:01 PM #19
Legs twice a week, usually several variations.
When I ran the All Pro Beginner I squatted 3x/week. It's not overtraining if your body can handle it, which it probably can. Just don't expect to go super heavy every session.**Team iSatori Representative**
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03-19-2014, 03:35 PM #20
03-19-2014, 04:48 PM #21
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03-19-2014, 05:19 PM #22
03-19-2014, 06:10 PM #23
Strong bump of 7yr old thread by 14 year old miscer. Anyways, squat every 3-4 days here.Current PRs:
Bench Press: 195x1
Back Squats: 275x1
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03-19-2014, 07:02 PM #24
Depends on the program I'm running, but I find I respond best to frequency higher than 1x/wk. Currently I squat 3x/wk, different variations/rep ranges - atm I'm at a higher volume stage so reps are higher for me (I PL, so 1-3 is a normal rep range, lol). Recovery and strength improvements are going swimmingly for me despite being well into a cut.
Heaviest is back squats 5-7 with dropset 8-10, same day but before my secondary DL. Lightest of course front squats 6-8, on a day with no other leg work. Medium wt working weakest portion - paused squats 4-6, same day as and after primary DL.
It pretty much depends on how your program is laid out - you can't squat heavy to failure 3x/week and expect strength and recovery to keep up for the long term.Gym PRs:
SQ: 360 x 1, BP: 165 x 1, DL: 330 x 2, OHP: 110 x 2
Best meet lifts (raw w/wraps):
SQ: 365, BP: 155, DL: 350, Elite total of 870 @165
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03-19-2014, 10:39 PM #25
09-22-2015, 04:13 PM #26
Hey everyone, i was just wondering i have been doing squats here and there but not all time, but im just starting to get back into doing it often i would consider myself a beginner.. i was just wondering how many reps and sets should i do a week and when is a good resting day in between? im 110 pounds and im just confused with everything .. please write back!! Thank you