Reply
Results 1 to 12 of 12
  1. #1
    Registered User Alexlarex's Avatar
    Join Date: Nov 2019
    Age: 51
    Posts: 96
    Rep Power: 36
    Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10)
    Alexlarex is offline

    Squatting 3 times a week?

    I know at beggining levels squatting three times a week is totally fine, but I'm currently at 140 kg for 5 reps, (I'd say I'm an intermediate now) at this level is squatting 3 times a week convenient or is it too much? I removed conventional deadlifts from my workout... Upper/Lower split 2xweek. So I'm thinking maybe doing 3 full body or 3 lower 2 upper to prioritize increasing my squat, which is always very difficult for me (although I guess is difficult for everyone). What do you think?
    Reply With Quote

  2. #2
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 52,395
    Rep Power: 1321686
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    As always, the answer to this question is not how many times a week but total weekly volume.

    If you do 3 sets twice a week, that's more or less the same as doing 2 sets 3 times a week...

    Intermediate and advanced lifters can still train frequently (in fact it's easier if they do since their volume requirements are higher).

    Look at Calgary barbell for instance - you will be squatting 3 or 4 times a week...
    Reply With Quote

  3. #3
    Registered User Alexlarex's Avatar
    Join Date: Nov 2019
    Age: 51
    Posts: 96
    Rep Power: 36
    Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10) Alexlarex is on a distinguished road. (+10)
    Alexlarex is offline
    Originally Posted by SuffolkPunch View Post
    As always, the answer to this question is not how many times a week but total weekly volume.

    If you do 3 sets twice a week, that's more or less the same as doing 2 sets 3 times a week...

    Intermediate and advanced lifters can still train frequently (in fact it's easier if they do since their volume requirements are higher).

    Look at Calgary barbell for instance - you will be squatting 3 or 4 times a week...
    So how many sets a week would be convenient?
    Reply With Quote

  4. #4
    Time is Muscle ECGordyn's Avatar
    Join Date: Sep 2016
    Location: Chiang Mai, Thailand
    Posts: 2,482
    Rep Power: 19092
    ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000) ECGordyn is a splendid one to behold. (+10000)
    ECGordyn is offline
    ^^ Yeah.

    3x is totally do-able. Make the third day a lighter weight squat variation, 60% 3x8 or something.
    2020 maxes
    Squat 185
    Bench 137
    DL 205
    bw 88.5 age 43

    Workout Journal: https://forum.bodybuilding.com/showthread.php?t=175647011&p=1630928323&viewfull=1#post1630928323
    Reply With Quote

  5. #5
    Moderator SuffolkPunch's Avatar
    Join Date: Jan 2007
    Location: Suffolk, United Kingdom (Great Britain)
    Posts: 52,395
    Rep Power: 1321686
    SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz SuffolkPunch has the mod powerz
    SuffolkPunch is offline
    Originally Posted by Alexlarex View Post
    So how many sets a week would be convenient?
    How many do you need to create a stimulus? This is an individual thing. I can quote averages to you: for hypertrophy novices tend to need 8-14 sets per week, more advanced lifters need more.
    Reply With Quote

  6. #6
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 4,025
    Rep Power: 12015
    air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000) air2fakie is a splendid one to behold. (+10000)
    air2fakie is offline
    Originally Posted by Alexlarex View Post
    So how many sets a week would be convenient?
    How is anyone else going to be able to tell you how many sets/week is convenient or too much for you individually? Experiment increasing volume gradually from where you are now.
    Reply With Quote

  7. #7
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by SuffolkPunch View Post
    As always, the answer to this question is not how many times a week but total weekly volume.

    If you do 3 sets twice a week, that's more or less the same as doing 2 sets 3 times a week...

    Intermediate and advanced lifters can still train frequently (in fact it's easier if they do since their volume requirements are higher).

    Look at Calgary barbell for instance - you will be squatting 3 or 4 times a week...
    What about total weekly volume for legs vs. total weekly volume for all muscles? Which one is more responsible for having a negative impact on leg/squat gains as far as volume being too high for either?
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  8. #8
    Registered User Animal2692's Avatar
    Join Date: Jul 2018
    Age: 51
    Posts: 954
    Rep Power: 994
    Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500) Animal2692 is a jewel in the rough. (+500)
    Animal2692 is offline
    Originally Posted by air2fakie View Post
    How is anyone else going to be able to tell you how many sets/week is convenient or too much for you individually? Experiment increasing volume gradually from where you are now.
    This lol
    "The first human who hurled an insult instead of a stone was the founder of civilization." -Sigmund Freud
    "Simplicity is the ultimate sophistication." -Leonardo da Vinci
    Reply With Quote

  9. #9
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 28
    Posts: 10,904
    Rep Power: 51726
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is online now
    1 ce / main
    1 sde / assistance
    1 spe / accessory

    Pretty solid.

    My current is
    Low bar with belt medium rep
    Pin squat belt less low rep
    FFE split squats higher rep
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  10. #10
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 5,625
    Rep Power: 30334
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    You can squat 4-5 times a week, I would just switch the variation or use a different movement that hits the same muscles altogether.

    Back squats
    Front squats
    SSB squats
    Belt squats
    Hack squat
    Split squats
    Goblet squat
    Cossack squats (a personal favorite)
    Leg press

    You get the picture....
    Age: 28
    Reply With Quote

  11. #11
    Registered User bLinkMoore's Avatar
    Join Date: Aug 2015
    Location: Bayside, California, United States
    Age: 20
    Posts: 1,270
    Rep Power: 12837
    bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000) bLinkMoore is a splendid one to behold. (+10000)
    bLinkMoore is offline
    I'm a big fan of squatting 3 times a week. I bench 3 times a week too, and use basically the same structure for that.

    I've got one heavy day where I rack up some volume as well (1x1, 4x3, 4x5)
    Then a medium day that's also lighter on the volume, and uses a variation. So my heavy day is lowbar, then I do highbar for my medium day (4x6, 1x8)
    Third day is beltless front squats (4x8)

    It's certainly not for everyone, but I've seen solid progress on it and am a big fan of that general training structure
    BP: 275
    SQ: 405
    DL: 500
    Bodyweight 180
    Reply With Quote

  12. #12
    Registered User readreindeer666's Avatar
    Join Date: Jan 2021
    Age: 51
    Posts: 85
    Rep Power: 52
    readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10) readreindeer666 is on a distinguished road. (+10)
    readreindeer666 is offline
    Once, twice seems fine
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts