How often for squats?

Discussion in 'Strength & Conditioning Discussion' started by tdluxon, May 29, 2014.

  1. tdluxon

    tdluxon Red Belt

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    Just curious how often other people do/recommend doing squats. Obviously an important lift, I've had some people tell me they do them almost every other day (3x/week), and others I know take a 2-3 day break to recover each time.

    Thoughts?
     
  2. princeofpownage

    princeofpownage Orange Belt

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    As often as the program you are following calls for.
     
  3. tdluxon

    tdluxon Red Belt

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    OK thanks
     
  4. obroin

    obroin Orange Belt

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    It depends on a lot of things, mostly your experience level and how intensely you're squatting. If you're going super heavy, then doing them 3x a week might be too much on top of everything. Beginners usually see a lot of improvement with a high squatting frequency, but as the weight increases, the intensity gets too much and they need more time to recover from a brutal squat session.

    I'm by no means an expert or great at squatting (its actually my worst powerlifting lift, so take that with a grain of salt) but I squat 1-2 times a week. I like to go heavy one day, and then have higher rep front squats on another. Now I'm toying with doing heavy back squats and mid rep front squats on a different day one week, and alternating that with high rep back squats the next week.
     
  5. Uchi Mata

    Uchi Mata Preaching the gospel of heel hooks and left kicks

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    I squat one day, deadlift another, and do a shit ton of BJJ and Judo. If you're training to be good at lifting then 2x a week is probably fine, but don't overdo it if you're primarily training to help you in another sport.
     
  6. tdluxon

    tdluxon Red Belt

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    Thanks (and I actually mean it this time). Just curious to get other people's take on it.
     
  7. princeofpownage

    princeofpownage Orange Belt

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    You're welcome
     
  8. BJ@LW&WW

    [email protected]&WW Gold Belt

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    Starting strength basically calls for squats/deadlifts ~2x per week. I think that's not a bad place to start.
     
  9. ThinkGreen

    ThinkGreen Der √úbermensch

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    1-3x a week, depending on program. If you are doing heavy deadlifts weekly it's going to be more difficult to do heavy squats more than once a week. You can easily squat 2x a week and deadlift 1x a week though, just gotta think about the programming and schedule.
     
  10. DrBdan

    DrBdan Something clever

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    The original Starting Strength program calls for Squats 3 times/week and deadlifts 3 times every two weeks.

    The answer to the TS's question depends on other factors. A new lifter can squat heavy three times/week while a more experienced lifter will have to vary the intensity or reduce the number of days they squat. Generally speaking, most people find that they need/like to squat at least twice/week.
     
  11. king56

    king56 Green Belt

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    i find it very difficult to squat more the twice a week, especially if you are deadlifting heavy as well and doing a heavy 5x5 program
     
  12. Tosa

    Tosa Red Belt

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    It'll depend on a number of factors, including how you train the lifts, age, other activities, etc. However, To give a general starting point, 2-3 times a week. Most people seem to benefit strongly from squatting more often than once a week, and while many people are successful squatting more than 3x a week, there's no need to try and squat that often initially.

    Plus 2-3 times a week fits with great many beginner and intermediate programs.
     
  13. Freestyler

    Freestyler Purple Belt

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    I squat every time I lift. Variety of regular heavy, regular light, front squats, and over head squats but always squatting.
     
  14. jrams

    jrams Red Belt

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    If you don't know then just do your program as it was written and start learning how your body reacts before tweaking it.

    I like squatting every time I lift.
     
  15. wufabufa

    wufabufa Black Belt

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    2-3 times a week is usually what I aim for. One day being heavy weights with low reps and the other one/two being lighter days with a bit more volume.
     
  16. raptorjesus29

    raptorjesus29 Green Belt

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    Yup. You will adapt to whatever frequency this ends up being. Olympic weightlifters do squats as a lift and as part of the snatch and clean every day, which ends up totaling a high volume. They seem to do just fine.
     
  17. trikso

    trikso Yellow Belt

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    SS and 3 times a week is the bomb for noob gains.
    But as everything, it all depends on how you feel. Just don't get demotivated by a couple days of DOMS, it will all go away in a week and never come back.
     
  18. nomilkforsanta

    nomilkforsanta Nathan

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    What else do you do in terms of physical preparation (speed/agility, energy systems)?

    What sport do you play, or do you just lift?

    What macro cycle are you on in terms of strength and/or sport?

    What is your athletic age?

    Questions like these are not black and white...
     
  19. KnightTemplar

    KnightTemplar Halloween Belt Platinum Member

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    I've been Squatting heavy three times a week for the last couple of months. I've made good gains but recovery is starting to become an issue. So I will soon either drop down to two Squat sessions per week - one Olympic and the other SS Bar - or replace one of the heavy SS Bar sessions with a much lighter session.

    But unless I have to deal with significant injuries, I prefer to Squat at least twice per week.
     
  20. Left Hook Lacy

    Left Hook Lacy Green Belt

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    I dont get how you could squat only once a week. Wouldnt you get painfully sore every single time? I guess your body could get used to that low frequency as well?
     

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