Squats

Althought i do legs every week, im am no fan of doing legs in general. Yesterday did 4x15 on squats and boy am i soore!! What do you guys normally do sets and reps wise on squats?

I read once that 1x20 is supposed to be killer, never tried myself though. I'm doing Mark Rippetoes Starting Strength so 3x5.

the one by 20 is hell, jus the one set will  have you sore the next day

I just started doing my own thing, but here is how I do squats lately.

Monday- 5 x 5 with Friday's poundage
Wednesday- 3 x 3 with +5lbs more than Monday
Friday- 3 x 5 with Wednesday's poundage

So I increase overload each session, it's working great for me right now. I haven't stalled yet.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Javak999


Althought i do legs every week, im am no fan of doing legs in general. Yesterday did 4x15 on squats and boy am i soore!! What do you guys normally do sets and reps wise on squats?

4x15 sounds brutal.  How do you fit in your pants after those?!

MVP


I just started doing my own thing, but here is how I do squats lately.

Monday- 5 x 5 with Friday's poundage
Wednesday- 3 x 3 with +5lbs more than Monday
Friday- 3 x 5 with Wednesday's poundage

So I increase overload each session, it's working great for me right now. I haven't stalled yet.

I will likely be doing something similar to this, although it will likely be
Monday 3x5
Wed 3x5 80-85% of monday's weight (optional, depending on how I feel that day)
Friday 3x5 with +5 lb. from Monday
 
Although 3x a week heavy squatting isn't bad, I just won't be able to do it with the running I will be doing along with it.

Goals by end of 2009:
Bench 205
Squat 255 ATG
Squat Clean 185

"There is no elevator to success, you must take the stairs."

I used to do 3 times a week when on SS:

Monday - 3 x 5 heavy
wednesday - 3 x 5 heavier then monday
friday - 3 x 5 heavier then wednesday

Monday - 3 x 5 heavier then friday.....and so on.

then I switched to the Texas method style

Monday - high volume 5 x 5
wednesday - light weight, low volume 2 x 5 @ 80%
Friday - low volume HEAVY - 1 x 5

Now I do the 5/3/1, which is a 4-day upper lower split:

Day 1 - squat day - heavy squats done this day
day 2 - upper body (bench day)
Day 3 - Deadlift day (moderate weight, high volume front squats done this day)
day 4 - upper body (OH press day)

I try to squat at least 2x/week, and always will

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

brihead301


I used to do 3 times a week when on SS:

Monday - 3 x 5 heavy
wednesday - 3 x 5 heavier then monday
friday - 3 x 5 heavier then wednesday

Monday - 3 x 5 heavier then friday.....and so on.

then I switched to the Texas method style

Monday - high volume 5 x 5
wednesday - light weight, low volume 2 x 5 @ 80%
Friday - low volume HEAVY - 1 x 5

Now I do the 5/3/1, which is a 4-day upper lower split:

Day 1 - squat day - heavy squats done this day
day 2 - upper body (bench day)
Day 3 - Deadlift day (moderate weight, high volume front squats done this day)
day 4 - upper body (OH press day)

I try to squat at least 2x/week, and always will

totally agree i recently swithed from a body part split to an upper lower split 4 days a week, i wish i had done it sooner i have seen all my lifts steadily increasing every week.

i think that everyone should squat twice a week makes total sense.

When first starting out though, 3x/week isn't too bad since you aren't capable of handling very heavy weights.  As the weight increases though, you gotta start periodizing or else you'll burn out.

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

yeah i agree, IMO squating more than 2x/ week is over kill, and as you say once they weights are up around 2-2.5 x BW it becomes near suicidal