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  1. #1
    Registered User userSCGVTTF8C3T's Avatar
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    Question What is optimal training for strength?

    Is squatting twice a week once 5*3 and the other day 5*1 efficient for building strength?
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    Registered User WolfRose7's Avatar
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    You open with a very interesting and wide debating topic.

    And then the question is that...

    oh well.

    Being charitable I'm going to presume you mean building strength in that squat though you did not state that.

    The answer is probably for half or maybe even only a third of rank novices.
    For everyone else more volume, more variation (both exercise and set/rep ranges) will be far more optimal long term for improving their squat
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  3. #3
    Registered User bLinkMoore's Avatar
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    That's incredibly low volume. Yes you would technically gain strength, but that looks like a really suboptimal way of going about it
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    For building strength in the squat, possibly.
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    Registered User radrd's Avatar
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    The recommendation in your other thread on the first page was Starting Strength. If you want a program built around squatting, you could do a lot worse. Check it out.
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by radrd View Post
    The recommendation in your other thread on the first page was Starting Strength. If you want a program built around squatting, you could do a lot worse. Check it out.
    I think OP thinks that squats will make him into Adonis.

    If you want a program designed around lifting more weight, then I’d recommend Greyskull LP over starting strength. That is just me, though.
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    Registered User grey27's Avatar
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    Originally Posted by BeginnerGainz View Post
    I think OP thinks that squats will make him into Adonis.

    If you want a program designed around lifting more weight, then I’d recommend Greyskull LP over starting strength. That is just me, though.
    As a beginner, I could never squat 3 times a week like many beginner programs require. I did Greyskull LP for quite a while (I don't remember when I started) and even bought the book. I did great on it. Squatting twice a week was right for me. My deadlift is abysmal though. I hope one day to do strongman competitions and I got to get my deadlift up. The guy that made Greyskull used to be affliated with Starting Strength somehow (he discussed it in the book some, mainly about him coaching people through forums) and made the change in squat and deadlift frequency for recovery reasons. One set of deadlifts a week may work for some people but it did not work for me.

    Greyskull eventually stopped working for me, and I switched to Darkhorse. I have been doing it a week or so so I'll see how that goes. If you are looking to rotate intensities around like you suggested in the OP, then Darkhorse may be something that would interest you.
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    Registered User Magomed1's Avatar
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    Originally Posted by grey27 View Post
    As a beginner, I could never squat 3 times a week like many beginner programs require. I did Greyskull LP for quite a while (I don't remember when I started) and even bought the book. I did great on it. Squatting twice a week was right for me. My deadlift is abysmal though. I hope one day to do strongman competitions and I got to get my deadlift up. The guy that made Greyskull used to be affliated with Starting Strength somehow (he discussed it in the book some, mainly about him coaching people through forums) and made the change in squat and deadlift frequency for recovery reasons. One set of deadlifts a week may work for some people but it did not work for me.

    Greyskull eventually stopped working for me, and I switched to Darkhorse. I have been doing it a week or so so I'll see how that goes. If you are looking to rotate intensities around like you suggested in the OP, then Darkhorse may be something that would interest you.
    https://www.youtube.com/watch?v=G1SYuO8XWRM
    Yes, you can squat 3x a week...even as a beginner. The more you do it the less DOMS becomes. It's really not that difficult.

    Its 1 WORKING SET of deadlifts, and you rotate them like you do with bench/OHP. So you build upto a top set of 5 reps of deads.

    People have set deadlifting PRs all the time while not actually deadlifting often. I personally set 20 lbs deadlift PRs by only deadlifting once a month.
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  9. #9
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    Originally Posted by Magomed1 View Post
    Yes, you can squat 3x a week...even as a beginner. The more you do it the less DOMS becomes. It's really not that difficult.

    Its 1 WORKING SET of deadlifts, and you rotate them like you do with bench/OHP. So you build upto a top set of 5 reps of deads.

    People have set deadlifting PRs all the time while not actually deadlifting often. I personally set 20 lbs deadlift PRs by only deadlifting once a month.
    Let’s be real, no one likes squatting 3x a week though

    OP do you have limited time to work out, or something?
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    Registered User bemegc's Avatar
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    Originally Posted by userSCGVTTF8C3T View Post
    Is squatting twice a week once 5*3 and the other day 5*1 efficient for building strength?
    Some strength, yes. But if you truly go all out on those reps there is no way you could keep that up for long, as you'll fry your CNS quickly on such a routine.

    If you don't go all out there are better routines for achieving strength.
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    Registered User WolfRose7's Avatar
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    Originally Posted by bemegc View Post
    Some strength, yes. But if you truly go all out on those reps there is no way you could keep that up for long, as you'll fry your CNS quickly on such a routine.

    If you don't go all out there are better routines for achieving strength.
    this in't how your central nervous system works, in the slightest.
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    Originally Posted by Magomed1 View Post
    Yes, you can squat 3x a week...even as a beginner. The more you do it the less DOMS becomes. It's really not that difficult.

    Its 1 WORKING SET of deadlifts, and you rotate them like you do with bench/OHP. So you build upto a top set of 5 reps of deads.

    People have set deadlifting PRs all the time while not actually deadlifting often. I personally set 20 lbs deadlift PRs by only deadlifting once a month.
    It took you 12 years to reach a 405 deadlift, according to your log, but you set 20lbs PRs each month?
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    Registered User BeginnerGainz's Avatar
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    Thread is starting to get derailed here...

    OP, if you are competitive in any kind of physical sport, please let us know so we can better point you in the right direction.

    Normally, heavy singles, doubles and triples are a part of a peaking plan meant for strength sports (PL, Olympic weightlifting, etc) and they are very taxing on the body. Hence, why many good programs include a mix of weights/rep ranges.

    If you are just looking to build some muscle, stick to Allpros, Coolcicada PPL, Fierce 5...
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    Originally Posted by BeginnerGainz View Post
    Thread is starting to get derailed here...

    OP, if you are competitive in any kind of physical sport, please let us know so we can better point you in the right direction.

    Normally, heavy singles, doubles and triples are a part of a peaking plan meant for strength sports (PL, Olympic weightlifting, etc) and they are very taxing on the body. Hence, why many good programs include a mix of weights/rep ranges.

    If you are just looking to build some muscle, stick to Allpros, Coolcicada PPL, Fierce 5...
    The threads getting derailed? You didn't notice? This is a 5 star thread lol
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    I would look into a well established program that has structure to it.
    My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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