Just wondering and if so, do you do different exercises? Do you include squats both days? Is it foolish to do legs twice a week?
5'8" 165 lbs Lifting since Jan '09
Squats, cleans, and deadlifts three times a week on SS. I would definitely consider it a lot of legwork.
Last edited by d0rkyd00d; 08-20-2009 at 12:02 AM.
How can you do *ANYTHING* once a week and make gains? IMO, the only time you need to start doing something once per week is after you surpass intermediate level....All of the beginner/intermediate programs have you doing bench/squats/rowing/etc twice per week. Generally a volume day mixed with an intensity day.
in my workout plan i work legs, 4 times per week, with two exercises each day, as well as i work my upperbody as well 4 times per week, i do totaly body work.
Frequency is key to adding more development
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Squatting three times a week. It is a bitch!
When I started as a noob, I squat and deadlifted once a week. I consider them both to be lower/leg workouts. I progressed fast and still follow the same method today. So to answer your question, no its not foolish to have 2 leg workouts within the week.
It is not so much about how many times you workout, it's about getting enough work in on a week to week basis. Say, for example, lifter A did a 1x1 program twice a week. That's 2 reps. Lifter B does a 5x10 program once every week. It's pretty obvious who will make most progress.
Some trainees look at lifting over the course of a month. Take the smolov lifting cycle. 4x per week. You'll most likely be lifting tens of tonnes every week. But the key point is you have to stop after 3 weeks, and back off, because the volume is about as concentrated as it gets. If you're attempting to stave off fatigue, this program probably isn't the best option
Personally I think it's good to get about 30 lifts @ 70%; 20 lifts @ 80% and 10 lifts @90+% every week. Rotating lifts works well when you perform similar movements. So you could go front squat>olympic squat>rippletoe squat>deadlift.
I do squats heavy one day, and light squats on another day after deads. My legs take alot to develop, so I need to squat often to have them grow.
Probably about 2 1/2. I'm doing wendler's 5/3/1 with a bench, squat, deadlift, and OH press day. The squat and deadlift days are all lower body exercises. The OH press day, I do power cleans and BO rows (which I feel as if legs are involved a little bit). Bench day is all upper body stuff.
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If I don't do some sort of squatting movement at least twice a week my squat takes a serious nose dive.
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I squat on Monday, Wednesday and Friday (medium, light, heavy) on top of full cleans and full snatch 3x a week. I also will do a set of 20 reppers about 2x a month. So, I squat alot. I havent noticed any problems but I do spend more time stretching, foam rolling, and doing things for joint health than I do lifting.
Dedicated Leg day once/ week
deadlifts the day after
snacth another day
power cleans another day
legs are worked with weights 4x per week, and I ride my bike to the gym
Front squats, back squats and deadlifts on Wednesdays, lunges and hamstring curls on Saturdays. Any more than that for me and I'm afraid recovery might suffer.
On your warmups do you foam roll everything, IT's,Glutes, Ham's, etc... . Do you do some cardio first, 5 Min. Ell., for example, before. Also what kind of dynamic warmup right before weight warm up? I'm an older guy with I guess you'd call baggage. Look'in to stay in the gym and away from the ice packs as much as possible. I squat first, 3x a week. "SS". I spend approx. 15 min. total, just, ell.,& dynamic stretching before the first weight warmups. I never see anybody in the gym warming up as much as I do and I'm starting to think that this is not even enough. Just want to see what some of you do to lube up the joint's and get the body prepped for workout sets. I do 5-min. ell. then several but not all of the dynamic stretching shown on the Squat-RX Vids.
Probably should be a new thread. Did'nt mean to jump. I think that's what that means. Don't have my forum savy down yet!
Last edited by cavman; 08-20-2009 at 02:24 PM.
I squat 3 times a week now too. mmmmm squats.
5'9". 34.-----------------------------BEST LIFTS-----------------------GOALS
Bodyweight-------------------------BE 280 x 1------------------------BE 300 x 1
Jan 2009: 151 lbs----------------SQ 365 x 2-----------------------SQ 400 x 1
Jan 2010: 221 lbs----------------DL 405 x 1------------------------DL 500 x 1
Current: 214 lbs
bulking again -- working on my DL
Depends on the routine. Many on here, especially those starting out, squat 2-3 x's per week.
I'd pinpoint once every five days as the minimum frequency, but you have to take individual characteristics in this. Those who recover well may be able to handle up to three times a week. Twice is a good happy medium.
For maintenance though, once a week would be fine.