what is the science behind squatting 3 times a week?

Discussion in 'Strength & Conditioning Discussion' started by nastyElbows also avirgin, Jan 7, 2018.

  1. nastyElbows also avirgin

    nastyElbows also avirgin Orange Belt

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    like in the stronglifts 5x5 routine. i tried it last week, and it surprised me that it was more taxing than i thought it would be.
    i liked it, though.


    but why squat in particular is 3 times a week, when deadlift is only one set a week?
     
  2. miaou

    miaou barely keeping it together

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    It's a matter of opinion. There are many ways to skin a cat.
     
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  3. spdrew2143

    spdrew2143 Orange Belt

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    Squat will build the deadlift. Deadlifting is more taxing on the cns and lower back.
     
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  4. BOWHUNTER

    BOWHUNTER Gender: Attack Chopper

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    There is no science just pain.... and DEM GAINZ
     
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  5. tdluxon

    tdluxon Black Belt

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    I think the idea is that the main muscles involved in squats recover quickly and also uses some of the same low back muscles
     
  6. Genghiz

    Genghiz Blue Belt

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    Most can get away with squatting multiple times a week vs deadlifting, and the rewards are great.
     
  7. deadshot138

    deadshot138 Black Belt

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    For an intermediate to advanced lifter, doing each of the big 4 lifts 3 times a week at limited volume is more beneficial than a bro split
     
  8. selfcritical

    selfcritical Brown Belt

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    The theory being that a novice won't be able to express enough strength in order to significantly disrupt homeostasis- being able to work out again 48 hours later seems like a reasonable assumption. A very large or very strong novice may be able to fuck themselves up more than normal
     
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  9. jrams

    jrams Black Belt

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  10. spdrew2143

    spdrew2143 Orange Belt

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  11. j123

    j123 Pro Sherdogger 500-0-1

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  12. UFC Truck

    UFC Truck Brown Belt Platinum Member

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    This should also be followed up with body weight.
     
  13. jrams

    jrams Black Belt

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    Just front squatted 330 at around 200ish a couple weeks ago. I'm not exactly strong but I like squats, cleans and jerks (and snatches when my hand doesn't feel like it is blowing up), so I do them. Would like to get down to 180ish and then start upping the volume of squats.
     
  14. quatin

    quatin Green Belt

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    You're supposed to alternate the workout sessions.
    Set 1: Squat, bench, row
    Set 2: Squat, OHP, Dead

    Week one: Set 1, Set 2, Set 1
    Week two: Set 2, Set 1, Set 2
    and etc..
     
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  15. Legendary

    Legendary Supernova

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    Me. After heavy sessions sometimes I would need 3-4 days of recovery to get back to normal. Shocks me when guys go back to the gym 1 day later. Maybe I just don't recover as fast or started off a little too heavy. It got better as time went on though. Probably need more calories too
     
  16. selfcritical

    selfcritical Brown Belt

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    You're probably going to need to program both active recovery days and more undulation in the intensity and volume of lifting days.
     
  17. EL CORINTHIAN

    EL CORINTHIAN Brown Belt

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    Dr.Mcgill put it well here but he said that your low back is essentially like a peice of steel. There are a finite amount of bends it can take before it starts to weaken and eventually snap.

    The squat doesn't tax you as much but I think people need to realize that for high frequency squatting high bar squats are way more appropriate than low bar for the sake of the low back.
     
  18. Oblivian

    Oblivian Aging Platinum Member

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    Heavy back squats seem to be more taxing to me than heavy deadlifts at this point. I used to be able to hang with 3 times a week, but not a chance anymore.

    What is the logic behind deadlifts being far more taxing than squats? It seems you are under tension far longer with squats. The weights are still heavy.
     
  19. selfcritical

    selfcritical Brown Belt

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    Most people are better at deadlifts than than squats (skill-wise) especially at the novice level, and on conventional deadlifts the moment arm on the back is really long. I find stuff near 1RM similarly taxing, but as i go down in percentage my ability to do volume of squats increases dramatically, especially for box squats.
     
  20. Midnighter

    Midnighter Red Belt

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    What changed?
     

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