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  1. #1
    Registered User danieleken4's Avatar
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    3x3 squats two times per week

    Hi,
    I am just wondering. I want to get my legs bigger. Would it be good to do 3x3 on squats twice a week.
    I can do 3x3 on 100kg now so im thinking of increasing it by 3-5kgs once i can hit a 3x3 on a certain number. Like example; first day when i complete 3x3 on 100kg, i will add 5kg the next session and maybe do one set on 105kg then two sets on 100kgs. Then once i can do 105kg 3x3 i will add more weights again next session.
    Im also thinking once im done with my 3x3, i will drop the weight down to 80kg and do one set of for example 12 reps and keep adding one rep more the next session.
    Do you guys this will help with size and strength?
    Thank you
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  2. #2
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    Originally Posted by danieleken4 View Post
    Hi,
    I am just wondering. I want to get my legs bigger. Would it be good to do 3x3 on squats twice a week.
    I can do 3x3 on 100kg now so im thinking of increasing it by 3-5kgs once i can hit a 3x3 on a certain number. Like example; first day when i complete 3x3 on 100kg, i will add 5kg the next session and maybe do one set on 105kg then two sets on 100kgs. Then once i can do 105kg 3x3 i will add more weights again next session.
    Im also thinking once im done with my 3x3, i will drop the weight down to 80kg and do one set of for example 12 reps and keep adding one rep more the next session.
    Do you guys this will help with size and strength?
    Thank you
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    Adding weight each week
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  3. #3
    Registered User ashhabah89's Avatar
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    you have no business doing low reps if you can't squat 4 plates for reps ..

    Just stick to novice routine and it weill give you the fastest results
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    I don't see anything particularly terrible about this if you want to do it ok

    However low reps are not best for adding size. Its more a strength thing to do heavy triples. I know you have a12 rep back off set too but not enough volume for your goals
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    Originally Posted by danieleken4 View Post
    Hi,
    I am just wondering. I want to get my legs bigger. Would it be good to do 3x3 on squats twice a week.
    I can do 3x3 on 100kg now so im thinking of increasing it by 3-5kgs once i can hit a 3x3 on a certain number. Like example; first day when i complete 3x3 on 100kg, i will add 5kg the next session and maybe do one set on 105kg then two sets on 100kgs. Then once i can do 105kg 3x3 i will add more weights again next session.
    Im also thinking once im done with my 3x3, i will drop the weight down to 80kg and do one set of for example 12 reps and keep adding one rep more the next session.
    Do you guys this will help with size and strength?
    Thank you
    Not enough squatting

    Read the stickies and look around at reputable novice routines such as Fierce 5, Starting Strength, All Pros, Greyskulls LP etc. Pick one and follow it. Check Nutrition Forum stickies. Track calories and carbs/fat/protein daily, as well as bodyweight. (www.myfitnesspal.com is popular for this)

    Some starting points for performing the main lifts (click through related videos for other lifts from the same folks)



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  6. #6
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    Originally Posted by danieleken4 View Post
    Hi,
    I am just wondering. I want to get my legs bigger. Would it be good to do 3x3 on squats twice a week.
    I can do 3x3 on 100kg now so im thinking of increasing it by 3-5kgs once i can hit a 3x3 on a certain number. Like example; first day when i complete 3x3 on 100kg, i will add 5kg the next session and maybe do one set on 105kg then two sets on 100kgs. Then once i can do 105kg 3x3 i will add more weights again next session.
    Im also thinking once im done with my 3x3, i will drop the weight down to 80kg and do one set of for example 12 reps and keep adding one rep more the next session.
    Do you guys this will help with size and strength?
    Thank you
    Can't say definitively whether it would work out for you or not, may work out or it may not. May be enough volume, may not be. Also depends on the rest of your routine. I would say if you are really keen on this then try it out and see if it works. if anything it is a learning experience.

    If anything I would recommend a novice program. Or something like Texas Method if that is your goal. If you stall on your intensity day which is 1x5, you can change the rep range to 2x3, I think this is probably a better approach.
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  7. #7
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    A mix of high reps and low reps can be beneficial to adding size. Pyramid rep scheme. But rep schemes like 5 x 5, 3 x 5, 3 x 3, etc. are great for increasing strength on compound lifts like squats. Strength and hypertrophy go hand in hand. Both help each other.

    Originally Posted by ashhabah89 View Post
    you have no business doing low reps if you can't squat 4 plates for reps ..
    You do not need to squat 4 plates for reps in order to do lower rep sets. And low rep sets have their place when trying to build muscle and add size.
    Last edited by health4life24; 12-03-2018 at 07:58 AM.
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  8. #8
    Registered User ashhabah89's Avatar
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    Originally Posted by health4life24 View Post
    A mix of high reps and low reps can be beneficial to adding size. Pyramid rep scheme. But rep schemes like 5 x 5, 3 x 5, 3 x 3, etc. are great for increasing strength on compound lifts like squats. Strength and hypertrophy go hand in hand. Both help each other.



    You do not need to squat 4 plates for reps in order to do lower rep sets. And low rep sets have their place when trying to build muscle and add size.
    .. op's numbers are really low to even consider such rep scheme , you don't need low reps until you are mid intermediate maybe , that's what I meant by squatting 4 plates

    and his goals are looks related not power lifting

    it is like telling someone that only wanted to look good and has 1 rm bench 135 that he can use low reps

    focusing on basic linear progression is what works best for average joe , especially if he is not interested in max strength and just want to look good
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  9. #9
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    Originally Posted by danieleken4 View Post
    Hi,
    I am just wondering. I want to get my legs bigger. Would it be good to do 3x3 on squats twice a week.
    I can do 3x3 on 100kg now so im thinking of increasing it by 3-5kgs once i can hit a 3x3 on a certain number. Like example; first day when i complete 3x3 on 100kg, i will add 5kg the next session and maybe do one set on 105kg then two sets on 100kgs. Then once i can do 105kg 3x3 i will add more weights again next session.
    Im also thinking once im done with my 3x3, i will drop the weight down to 80kg and do one set of for example 12 reps and keep adding one rep more the next session.
    Do you guys this will help with size and strength?
    Thank you
    Twice-per-week frequency is good, but just doing 3 sets of 3 on those days doesn't look like enough volume. By all means, give it a go; the best way to evaluate any training parameter is to do it for 3-4 months, but I'd rather see someone doing 5x5 plus some accessory work on those two days.
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  10. #10
    Registered User danieleken4's Avatar
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    Yeah i just want my legs to not look skinny so i thought if i can squat heavier then my legs should look bigger. I dont know, its just a thought. So like if i can squat 3 plates, my legs shouldnt look slim
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    Originally Posted by danieleken4 View Post
    Yeah i just want my legs to not look skinny so i thought if i can squat heavier then my legs should look bigger. I dont know, its just a thought. So like if i can squat 3 plates, my legs shouldnt look slim
    More volume.

    A 3 plate squat, especially if you are talking 1 rep max, isn't much really. If you want size on your legs, get more volume in, and worry about your 8-10 rep max on back squats
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  12. #12
    Registered User danieleken4's Avatar
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    I gave it a go yesterday. My legs were actually shaking after the workout. Here is what i did if you are interested. I would appreciate tips as well!

    Squats 105kg 2x3 100 kg 1x3 80kg 1x14
    Lunges one leg each 50kg 3x8
    Leg press (machine where you kinda push up diagonally) 3 plates each side 3x10
    Leg extension 3x12
    I finished off doing some standing and seated calf raises

    Next leg workout im gonna try and hit 105kg 3x3 and aim for 15 reps on 80kg
    And ill try to have more weights or reps on the other excercises
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  13. #13
    Registered User danieleken4's Avatar
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    Alright! Say i do 85kg 3x8-10, how many kg do i add on my next workout?
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    Originally Posted by danieleken4 View Post
    I gave it a go yesterday. My legs were actually shaking after the workout. Here is what i did if you are interested. I would appreciate tips as well!

    Squats 105kg 2x3 100 kg 1x3 80kg 1x14
    Lunges one leg each 50kg 3x8
    Leg press (machine where you kinda push up diagonally) 3 plates each side 3x10
    Leg extension 3x12
    I finished off doing some standing and seated calf raises

    Next leg workout im gonna try and hit 105kg 3x3 and aim for 15 reps on 80kg
    And ill try to have more weights or reps on the other excercises
    post your whole program, looks like it needs some evaluation since there isn't a single posterior chain exercise you did.
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  15. #15
    I Climb Trees health4life24's Avatar
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    Originally Posted by danieleken4 View Post
    So like if i can squat 3 plates, my legs shouldnt look slim
    That’s not necessarily true. How much you squat doesn’t directly correlate with how big your legs are. I’ve seen guys who don’t have the biggest legs who can rep out 3 plates.
    *If you're worried about overtraining, chances are you are actually undertraining. Don't be afraid to push yourself beyond what you think you can do.
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  16. #16
    Registered User danieleken4's Avatar
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    Monday. Leg day 1
    Squats 3x3 1x14 80kg (i try to do one rep more next workout)
    Lunges 3x8
    Leg press 3x10
    Leg extensions 3x12
    Maybe leg curl if im not too tired
    Finish of with calf excercises

    Tuesday. Push day 1 (more chest)
    Incline barbell 3x8-10
    Shoulder barbell press 4x8-10
    Cable fly 3x10-12
    Cable crossover 3x10-12
    Chest press 3x8-10
    Finish off with triceps

    Thursday. Pull day
    Deadlift 3x4-6
    Weighted pullups 3x8-12
    Bent over barbell row 4x8-10
    Pulldown(sometimes wide grip sometimes closed grip) 3x10-12
    Finish off with biceps

    Friday. Leg day 2
    Same as leg day 1 but i try to add more weight on 3x3 and one more rep on my set on 80kg
    I try to add more weight or reps on the rest

    Saturday or Sunday. Push day 2 (more shoulders)
    Dumbbell military press 4x8
    Dumbbell incline 4x8
    Side raise 4x12
    Plate raise 3x10-12
    Shrugs
    Maybe finish off with bicep or tricep

    Week over, i start leg day 1 again
    Last edited by danieleken4; 12-03-2018 at 12:17 PM.
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  17. #17
    Registered User danieleken4's Avatar
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    Oh alright, i just assumed, the stronger your squat is the bigger your legs are!
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    No matter what you say, I want to assure you that squats two times a week is a bad idea. First, squats are very heavy exercises. Your muscle tissues need to recover. Secondly, squats are very traumatic. You will get your knees erased if you do squats two times a week. Whatever you achieve while doing squats twice a week, all the harm you will make to your body does not worth it, bro.
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    Originally Posted by BahtiyarWorld View Post
    No matter what you say, I want to assure you that squats two times a week is a bad idea. First, squats are very heavy exercises. Your muscle tissues need to recover. Secondly, squats are very traumatic. You will get your knees erased if you do squats two times a week. Whatever you achieve while doing squats twice a week, all the harm you will make to your body does not worth it, bro.
    Please stop posting nonsense.
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    Originally Posted by danieleken4 View Post
    Monday. Leg day 1
    Squats 3x3 1x14 80kg (i try to do one rep more next workout)
    Lunges 3x8
    Leg press 3x10
    Leg extensions 3x12
    Maybe leg curl if im not too tired
    Finish of with calf excercises

    Tuesday. Push day 1 (more chest)
    Incline barbell 3x8-10
    Shoulder barbell press 4x8-10
    Cable fly 3x10-12
    Cable crossover 3x10-12
    Chest press 3x8-10
    Finish off with triceps

    Thursday. Pull day
    Deadlift 3x4-6
    Weighted pullups 3x8-12
    Bent over barbell row 4x8-10
    Pulldown(sometimes wide grip sometimes closed grip) 3x10-12
    Finish off with biceps

    Friday. Leg day 2
    Same as leg day 1 but i try to add more weight on 3x3 and one more rep on my set on 80kg
    I try to add more weight or reps on the rest

    Saturday or Sunday. Push day 2 (more shoulders)
    Dumbbell military press 4x8
    Dumbbell incline 4x8
    Side raise 4x12
    Plate raise 3x10-12
    Shrugs
    Maybe finish off with bicep or tricep

    Week over, i start leg day 1 again
    https://forum.bodybuilding.com/showt...hp?t=166216941

    Very unbalanced, too much pressing, not enough pulling. Need more posterior chain work as mentioned already.
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  21. #21
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    Yeah...you should not have any weeks with 2 push days and 1 pull day.

    If you're just now squatting 100kg for hard sets of 3, probably a known novice routine that already exists and was written by somebody with far more experience would be best.
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    Originally Posted by BahtiyarWorld View Post
    No matter what you say, I want to assure you that squats two times a week is a bad idea. First, squats are very heavy exercises. Your muscle tissues need to recover. Secondly, squats are very traumatic. You will get your knees erased if you do squats two times a week. Whatever you achieve while doing squats twice a week, all the harm you will make to your body does not worth it, bro.

    OP, ignore ^^^^ this nonsense.
    No brain, no gain.

    You can't out-train bad nutrition.

    Nothing good comes from negativity; where the mind goes, the body follows.

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    It's ****ing Chucky! Farley1324's Avatar
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    Originally Posted by BahtiyarWorld View Post
    No matter what you say,....
    Go away
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    Registered User danieleken4's Avatar
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    Oki doki! I figured having two push days instead of like one day for chest and one day for shoulders just for the extra volume because in modelling they really only care about front shots/looks. I feel like im fairly lean on my upper body just the legs i feel kinda insecure about. I just find it so hard to make my legs grow bigger or atleast make them look like i dont skip leg day.
    I will try and continue this 3x3 until the end of the year and see how much i can be able to squat then ill do higher volume and get stronger there, like 3 sets of 8-10 reps?
    I did start my 3x3 on around 85kg and now im at about 105. Hopefully i can do 110 3x3 and be able to do 20 reps on 80kg by new years so that my 3x8-10 will not be too low.
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    It's ****ing Chucky! Farley1324's Avatar
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    Originally Posted by danieleken4 View Post
    Oki doki! I figured having two push days instead of like one day for chest and one day for shoulders just for the extra volume because in modelling they really only care about front shots/looks. I feel like im fairly lean on my upper body just the legs i feel kinda insecure about. I just find it so hard to make my legs grow bigger or atleast make them look like i dont skip leg day.
    I will try and continue this 3x3 until the end of the year and see how much i can be able to squat then ill do higher volume and get stronger there, like 3 sets of 8-10 reps?
    I did start my 3x3 on around 85kg and now im at about 105. Hopefully i can do 110 3x3 and be able to do 20 reps on 80kg by new years so that my 3x8-10 will not be too low.
    You're doing a couple triples with 100kg. That's not going to give you big legs. Being 5'10" and 170 lbs also will not give you big legs.
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    Registered User danieleken4's Avatar
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    Or maybe not big, more like i dont skip leg day.
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    Registered User danieleken4's Avatar
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    But what do you think about sticking to my 3x3 and work my way to 20 reps on 80kg before new year and then start with 3x8-10 after new years?
    Can anyone please send me their routine for leg day? I would wanna give it a try and see how i manage. Thanks!
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    Originally Posted by danieleken4 View Post
    Hi,
    I am just wondering. I want to get my legs bigger. Would it be good to do 3x3 on squats twice a week.
    I can do 3x3 on 100kg now so im thinking of increasing it by 3-5kgs once i can hit a 3x3 on a certain number. Like example; first day when i complete 3x3 on 100kg, i will add 5kg the next session and maybe do one set on 105kg then two sets on 100kgs. Then once i can do 105kg 3x3 i will add more weights again next session.
    Im also thinking once im done with my 3x3, i will drop the weight down to 80kg and do one set of for example 12 reps and keep adding one rep more the next session.
    Do you guys this will help with size and strength?
    Thank you
    This kind of helped me break trough some plateaus
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    Originally Posted by Alepp View Post
    This kind of helped me break trough some plateaus
    What did?
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    Originally Posted by danieleken4 View Post
    Yeah i just want my legs to not look skinny so i thought if i can squat heavier then my legs should look bigger. I dont know, its just a thought. So like if i can squat 3 plates, my legs shouldnt look slim
    Don't always work like that
    I can do a 1.5bw front squat but my quads are still poverty lookin
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