Is squatting heavy twice a week too much? I’ve decided to work up to a 3 rep max instead of the usual rep max. But after doing a 3 rep max today, I feel like I can go again tomorrow :D.
So I was thinking instead of doing a light squat on Saturday, I may go for 3 rep max again.
[quote]harhar wrote:
Is squatting heavy twice a week too much? I’ve decided to work up to a 3 rep max instead of the usual rep max. But after doing a 3 rep max today, I feel like I can go again tomorrow :D.
So I was thinking instead of doing a light squat on Saturday, I may go for 3 rep max again.[/quote]
Seeing as you are asking this on the beginners thread, Ill give you my .02 based on that.
Bide your time. Go light Saturday. Rip 'em off like a mad man next Tuesday.
Let your body adapt to the new weight then continue to climb. Sometimes, your best move is actually to back off the throttle just a tad.
It’s tough though aint it! You have a great workout and you’re just ready to fire again. That’s a great workout–you came out wanting more. No CNS burnout.
Truth is, I don’t know your level or desire or potential. I’m quite sure that some people would benefit from 2 hard workouts–and occaisionally a good intensity boost for most–but you can’t really be hurt by changing protocol between workouts.
Experiment
I’ve been going to the gym for about 7 months now… The first exercise I ever tried was squats.
I heard that synaptic facilitation can be utilized to put up more weight so I was just wondering if a more frequent heavy lifting will help with my squat numbers.
I’ve been doing heavy/light days for a couple months and my max squat didnt even budge. Its so puny that its embarrassing.
[quote]harhar wrote:
I’ve been going to the gym for about 7 months now… The first exercise I ever tried was squats.
I heard that synaptic facilitation can be utilized to put up more weight so I was just wondering if a more frequent heavy lifting will help with my squat numbers.
I’ve been doing heavy/light days for a couple months and my max squat didnt even budge. Its so puny that its embarrassing.[/quote]
Then you need to change it up. Let that be an important lesson learned. It also shows the most basic need to keep a workout log. If, after several months you show no progress, it is most definately past the time to switch it up.
Up your volume. Either by reps or load, you need to fire it up. For shoet term burst–2 heavy leg days a week might be in order. As would any different combination that pushed the intensity up.
Keep track! Chart your progress
Personally I think squatting twice a week is a little on the low side. Especially when were talking about low rep work. I’m currently squatting three times a week. A year ago when I was actively OL’ing I squatted 4 time a week (every workout; Mon, Tue, Thur, and Fri). I hit at least 85% each workout. Heavy workouts (Tue & Thur) would look something like this:
FS: 132, 220, 308, 330, 297x2, 286x2, 275x3
and light workout would look like this:
FS: 132, 220, 308, 220x5
Everyone pretty much all trained this way. Squatting at least 85% every workout. My training partner would squat twice a day on some days. And he trianed 6 days per week.
The important this to remember is to avoid that trashed, staggering out of the gym feeling. This becomes more true the more squat workouts that you add to a week.
yup, grease that groove.
Just to bump
I bumped up MR’s article on “Flawless Squatting” and MR also mentioned his article Sexy Squatting? that should be read by all squatters.
Even us old-timers. Very nice refresh, gets the mind focused on the techniques that aid in a safe and strong squat.
Thanks MR—and may I
Stay Strong