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?
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Thread: Squatting 3 times a week?
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04-14-2021, 06:15 AM #1
Squatting 3 times a week?
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04-14-2021, 06:18 AM #2
- Join Date: Jan 2007
- Location: Suffolk, United Kingdom (Great Britain)
- Posts: 54,513
- Rep Power: 1338184
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...
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04-14-2021, 06:26 AM #3
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04-14-2021, 06:27 AM #4
^^ Yeah.
3x is totally do-able. Make the third day a lighter weight squat variation, 60% 3x8 or something.Once upon a time (maxes 2020) ...
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
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04-14-2021, 06:28 AM #5
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04-14-2021, 06:50 AM #6
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04-14-2021, 06:52 AM #7
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04-14-2021, 06:54 AM #8
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04-14-2021, 07:30 AM #9
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04-14-2021, 09:10 AM #10
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: 30
"If I have seen further than others, it is by standing upon the shoulders of giants"
-Sir Isaac Newton
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04-14-2021, 10:29 AM #11
- Join Date: Aug 2015
- Location: Bayside, California, United States
- Age: 23
- Posts: 1,364
- Rep Power: 15626
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 structureBP: 280
SQ: 455
DL: 585
Bodyweight 185
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04-14-2021, 03:21 PM #12
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