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  1. #1
    Registered User Alexlarex's Avatar
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    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?
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  2. #2
    Moderator SuffolkPunch's Avatar
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    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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  3. #3
    Registered User Alexlarex's Avatar
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    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?
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  4. #4
    Time is Muscle ECGordyn's Avatar
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    ^^ Yeah.

    3x is totally do-able. Make the third day a lighter weight squat variation, 60% 3x8 or something.
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  5. #5
    Moderator SuffolkPunch's Avatar
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    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.
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    Registered User air2fakie's Avatar
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    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.
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    Registered User Animal2692's Avatar
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    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?
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    Registered User Animal2692's Avatar
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    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
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  9. #9
    Registered User WolfRose7's Avatar
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    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
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  10. #10
    Registered User BeginnerGainz's Avatar
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    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....
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  11. #11
    Registered User bLinkMoore's Avatar
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    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: 280
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    DL: 585
    Bodyweight 185
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    Once, twice seems fine
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