Squats 2 or 4 times a week?

Discussion in 'Strength & Conditioning Discussion' started by iohc86, May 3, 2008.

  1. iohc86 Banned Banned

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    Heres an example of what im talking about. (note: this is not my squatting program and is nothing more than an example)

    2 day split
    Day 1: 9 sets of squats
    Day 2: 9 sets of squats
    total: 18 squats a week
    vs

    4 day split
    Day 1: 5 sets of squats
    Day 2: 5 sets of squats
    Day 3: 5 sets of squats
    Day 4: 5 sets of squats
    total: 20 squats a week

    Basically the 2 day split will allow you to reach higher sets/intensity per workout. Whereas the 4 day split will allow you to do more sets per week. Which is better for leg power and explosiveness?
     
  2. biggdh99 Orange Belt

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    9 sets of squats? wtf reps are in those sets?
     
  3. iohc86 Banned Banned

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    (note: this is not my squatting program and is nothing more than an example)

    Heres what im trying to say. Would it be better to squat 2 times a week with higher sets per workout or 4 times a week with lower sets per workout but higher overall sets per week?
     
  4. chia POWER OF THE GLOW

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    Nothing is better, almost anything will work for some time and nothing will work forever. People have had great success squatting 1x, 2x, 4x, or 6x a week.
     
  5. Mark Limbaga Amateur Fighter

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    What I'd do: squat twice a week with a relatively high tonnage, yet keep reps low
     
  6. CarnalSalvation Trying to make a Milankey

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    Yep. High sets, low reps, virtually always on your main lifts.
     
  7. DEVILsSON Black Belt

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    depends on your recovery abilities bro. I dont care how light I squat 4 times a week...there's just no way I could recover....then again there are others who do smolov and can get through it for a short period...just depends...

    however as already said...almost any sound program/approach to lifting will work but only for a limited period...
     
  8. CarnalSalvation Trying to make a Milankey

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    Once a week works fine for me on everything but the bench press or OHP.
     
  9. ghostwipe Black Belt

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    I'm the opposite, bench is fine once a week, but I need to squat more frequently.
     
  10. takeahnase watching the swarm

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    What's does your program look like in general? What kinds of squats are you speaking of? What is your assistance work?
     
  11. Mr Bosco Guest

    Personally, I caanot lift anymore than twice per week. I hit compound movements like Power Cleans, Front Squats, Clean and Press, sometimes Deadlifts too.

    But doing those twice a week is plenty. Compound lifts really do drain your Central Nervous System. When I bump up wrestling practice to 4 times a week, I don't even bother to lift heavy iron.
     
  12. JinKazama Silver Belt

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    i have my squat day 1x a week and thats all i can manage

    congrats on the recovery
     

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