I have been following this routine for a few weeks now and really like it. I'm curious is this enough volume for legs? I also have a dead lift day 4 days after I do these squats and occasionally mix in leg press.
Warm Up Set - 185 x 5
Working Set 225 x 5
Working Set 225 x 5
1 Rep 245 x 1
1 Rep 265 x 1
1 Rep 285 x 1
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Thread: Is this enough on squat day
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12-02-2012, 03:22 AM #1
- Join Date: Mar 2008
- Location: San Francisco, California, United States
- Posts: 1,307
- Rep Power: 815
Is this enough on squat day
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12-02-2012, 03:51 AM #2
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12-02-2012, 04:54 AM #3
00200293, You asked if your Squat Day routine is ample. Well, this depends first of all if you're a guy or girl. Secondly, it depends on your size and conditioning. Thirdly, how long have you been lifting? If you're a beginner, a female, and 130 pounds, this is way too much already. If you're a male, veteran power lifter, under 6 feet and 220 pounds, with a low BMI, then maybe you can add even more reps and weight, fo' sho'.
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12-02-2012, 04:57 AM #4
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12-02-2012, 05:00 AM #5
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12-02-2012, 06:08 AM #6
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12-02-2012, 06:55 AM #7
- Join Date: Aug 2008
- Location: London, United Kingdom (Great Britain)
- Age: 35
- Posts: 3,382
- Rep Power: 2803
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12-02-2012, 07:26 AM #8
Wow. Just one warmup set at 82% of your working sets...
Maybe I'm crazy but yesterday's squats went like this:
5 minutes on the elipical, cycling through all of the elevations and in both directions
Empty bar 1x12
95 1x10
135 1x8
185 1x5
225 1x3
275 1x1
Working sets
315 2x3
335 2x3
275 2x5
225 2x5
135 1x10
Then calf raises, RDL, front squat, hip abductor, leg curl, leg ext and finish off with some good stretching.Look under your chair. YOU GET A REP, AND YOU GET A REP, REPS FOR EVERYONE! If I get a rep, you get a rep, every time. Give me a link to make my life a little easier.
If you don't give me a link and you didn't post in the thread you rep'd me in, I'm not gonna go searching for you. I'll get everyone on recharge.
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12-02-2012, 07:28 AM #9
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12-02-2012, 08:00 AM #10
I've only been lifting for.6 weeks but what has been working for me is warm-up sets then 3 working sets at 5 rep max which for me now is 200lbs. Then 3 leg press 3 rdl 6 calf raises. I see some growth and the weight is increasing consistently every week.
I may add sets down the road but again I'm only a beginner so this works now. This is once a week.
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12-02-2012, 08:04 AM #11
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12-02-2012, 08:09 AM #12
- Join Date: Jun 2011
- Location: Reston, Virginia, United States
- Age: 35
- Posts: 9,169
- Rep Power: 22892
I do a lot more warmup sets (bare minimum of 3 starting at less than 50% the work set weight) and instead of those 1 rep sets I do a couple more sets to 5. Doing sets to 5 instead of 1 instantly boosts your volume a lot, and will do a lot more for growth if that's what you're interested in. Then you should at least do some accessory work for quads or hams depending on which one is holding you back. Calves don't need to be on the same day but make sure you do them.
Most guys on here would still consider that a low volume routine, but its working for my body. Sometimes you gotta experiment and find out for yourself with these 'how much volume?' questions. If you succumb to peer pressure and end up doing too much volume for your particular body, that'll hinder your progress and possibly get you injured.Last edited by kanis999; 12-02-2012 at 08:15 AM.
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12-02-2012, 09:53 AM #13
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12-02-2012, 11:46 AM #14
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12-02-2012, 12:48 PM #15
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12-02-2012, 06:26 PM #16
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12-02-2012, 06:34 PM #17
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12-03-2012, 02:31 AM #18
In my opinion its nowhere near enough. I do that when I rotate from a 2 day a week legs routine to an occasional 7 day a week routine. I do that type of lifting EVERY day when on that short sharp blast. A normal 2 day a week leg day for me would be:
Squat (Standard stance)
20 reps @ 40%
15 reps @ 50%
12 reps @ 60%
10 reps @ 70%
4 reps @ 80%
2 reps @ 90%
1 rep x 3 @ 100%
8-10 reps x 4 @ 80%
SUMO SQUAT
8-10 reps x 3 @ 75 - 80%
Calf raise
12 - 20 reps to failure x 4
Hamstring work (leg curl or SLDL)
10 x 3
You gotta tear them fibres!"I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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12-03-2012, 06:38 AM #19
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12-03-2012, 06:56 AM #20
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12-03-2012, 07:26 AM #21
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12-03-2012, 07:42 AM #22
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12-03-2012, 07:49 AM #23
I try to get 4-5 working sets of squats in.... about 6-8 reps. Then I do about 4 sets of deadlifts (4-6 reps). I still get killer DOMS in the two days following, so I'm pretty sure that's sufficient volume for me. It really depends on the person. If it doesn't feel like enough, well it probably isn't.
Some people like Alan are suggesting a lot of volume. My chicken legs couldn't handle 70+ reps of squats like he's suggesting. I'd be immobile on day 2. Really you just need to find your own limits and work within those confines.
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12-03-2012, 07:52 AM #24
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12-03-2012, 08:01 AM #25
Yes, I have. BUT this also coincided with a complete change in my approach to squatting. I used to squat to paralell with shoulder width stance and feet forward. I kept getting lower back pain. I then stopped squatting for a couple of weeks to recover from a strained back. So I dropped the weight to 1.5 times bodyweight and started squatting deep, with slightly wider stance. Then I included sumo squats, which were a revelation. Been doing this for around 10 weeks now. Strength up around 10%, legs tighter, fuller, more mass and feeling a damn sight better.
Interestingly, last week I shook things up again and did daily squatting but lower volume, and my legs never felt more alive and energised. Back to the usual routine until Start of February.
Why do you ask? I'm sensing you dont approve of the layout. What are your thoughts (I firmly believe theres not a right or wrong way, and I'm ahppy to listen to some critique)."I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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12-03-2012, 08:03 AM #26
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12-03-2012, 08:08 AM #27
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12-03-2012, 08:09 AM #28
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12-03-2012, 08:44 AM #29
I have tried many warm up set variations and this one works best for my current routine.
I have reduced flexability in my right ankle due to plates and pins following a bad break a couple of years ago, and i have lower back injuries which has reduced flexability, therefore the warm up sets gets me limbered up. It gives me greater control and better disciplined working sets.
As I'm working for hypertrophy I am not that worried that my max reps will be down by a couple of kilos as my working sets are always done with high intensity. when I have trained for strength in the past my warm up sets have been much lower (10, 6, 3 reps) before working set.
None of my warm up sets are to failure. Always 2 or 3 before failure."I'll do today what others won't so I can do tomorrow what others can't" - such a fitting quote for bodybuilding!
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12-03-2012, 09:28 AM #30
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