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 Orange Belt

    nastyElbows also avirgin
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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?
     
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  2. miaou barely keeping it together

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

    spdrew2143
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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 Gender: Attack Chopper

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

    tdluxon
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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
     
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  6. Genghiz Blue Belt

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

    deadshot138
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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
     
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  8. selfcritical Brown Belt

    selfcritical
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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 Black Belt

    jrams
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  10. spdrew2143 Orange Belt

    spdrew2143
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  11. j123 Pro Sherdogger 500-0-1

    j123
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  12. UFC Truck Brown Belt

    UFC Truck
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    This should also be followed up with body weight.
     
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  13. jrams Black Belt

    jrams
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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.
     
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  14. quatin Green Belt

    quatin
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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 Supernova

    Legendary
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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
     
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  16. selfcritical Brown Belt

    selfcritical
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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.
     
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  17. EL CORINTHIAN Brown Belt

    EL CORINTHIAN
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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.
     
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  18. Oblivian Aging

    Oblivian
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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.
     
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  19. selfcritical Brown Belt

    selfcritical
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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.
     
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  20. Midnighter Red Belt

    Midnighter
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    What changed?
     
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