Squat frequency

I have squatted every single day, going super heavy for over a month got stronger.. since your body knows your gonna squat it tightens up everything .. I did Romanian style everyday squat... I squatted everyday on progressive overload ... did 5x5 stronglifts, Madcows, Smolov , Muscle Explossion, and my favorite the Texas Method ... went from 225 x 3 to 420 lbs x 1 in about 2 months ......now I cut back on heavies and I am doing 315 x 10 x 5 sets twice a week ... one more month like this and I am gonna start my own program gonna try to hit 495 x 1 at 175 body weight ........... or 405 x 8 ....The only advise I think is the best if FORM !!! if you don't practice form don't even squat you'll just end up injuring yourself PRactice practice practice injury is the last thing you want ... good luck .... squat away

Man. Now you guys have me thinking I should be squatting more than once a week...Just when I thought I got things kind of figured out.

chrisdavey wrote: »

arditarose wrote: »

Man. Now you guys have me thinking I should be squatting more than once a week...Just when I thought I got things kind of figured out.

If you have the time in the week and you are eating enough to recover, I would recommend it.

If you are on 5/3/1 doing a second day with something like 70% of your max for 3-5 sets of 8-12 would be a good start. More practice, more volume, more frequency to stimulate muscle growth.

I am doing 5/3/1. Should I do the second day on deadlift day?

LolBroScience wrote: »

arditarose wrote: »

chrisdavey wrote: »

arditarose wrote: »

Man. Now you guys have me thinking I should be squatting more than once a week...Just when I thought I got things kind of figured out.

If you have the time in the week and you are eating enough to recover, I would recommend it.

If you are on 5/3/1 doing a second day with something like 70% of your max for 3-5 sets of 8-12 would be a good start. More practice, more volume, more frequency to stimulate muscle growth.

I am doing 5/3/1. Should I do the second day on deadlift day?

Take a look at the 5/3/1 BBB 3 month challenge

Thanks, will do. I have been seeing the guys talk about it on the FB page.

LolBroScience wrote: »

jimmmer wrote: »

If you are in tune enough with your body to autoregulate it, you can squat 5-6 times a week.

Matt Perryman's "Squat Everyday" and Pavel and Dan John's "Easy Strength" are two examples.

For beginners 3x a week is pretty standard on most recommended programmes. Many intermediate routines have you squatting in some fashion 2x a week. Following a HLM approach like Madcow's can see an intermediate squat 3x a week.

The possibilities are endless and are informed by your current ability, volume, frequency, etc. For example, if you currently squat 1x per week and jumped on a 5x week programme, you'll die. If you add in days slowly and modulate intensity/volume, you'll adapt.

All of this.

It is certainly possible to squat 3, 4, 5+ times a week. However, you'll need to manipulate volume and intensity and make sure recovery is on point.

I currently Squat 4x a week.

Couldn't have said it any better. All about volume, intensity and recovery. A lot of my old strength coaches would say typically you need just 48 hours of recovery time before working the same body part again but everyone is different. One person's "overtraining" could be another persons warm up.

Pelamblue wrote: »

McCloud33 wrote: »

@Pelamblue I don't do a 1RM test usually more than every 3 months, but I've only been lifting since last July, so I've done it twice. I went from never lifting before in my life to 360# squat in the first three months, and then up to the 405# squat in the next three. I'm currently cutting and am down 20 lbs since January, so I'm not currently adding much if any to my numbers. Come June, I'll start upping the calories and get my lifts back up again. What's your 1 day a week squat routine look like then? What % of your max are you doing?

Sorry it took so long to replay mate, my routine is as follows
Monday ::: 4 warm up sets of squats ( increasing weigh each time). Then 4 working sets of 8-10 reps of around 70% of 1rm. Followed by the same with leg press, hack squats, leg curls, straight leg dumbell deadlift, Romanian split squats, reverse leg curls. The following week I will go to 12-14 rep range, and mix up the exercises, and lower the weight. I may do front squats for example, then the next week I will do triple drop sets of 30-40 reps. On a Thursday of each of these weeks I will do calves, therfore splitting the leg up. I find this programme works really well. I have quality sessions and good rest. At the end of each session I am on the floor.

It seems like your goals are my hypertrophy oriented then? It seems like a lot of redundancy in one training day.

Every day is leg day.

Every day is squats day. Rawr. No, I recover SOMETIMES.