Squatting Question

[Sin Verdad]

I'm doing the first exercise in the "Where to start" (Rippetoe's 5x5 program). It calls for squatting three days a week. I'm not sure if I can recover that fast though. I'm 5'9'' 175 and do 280 for 5 reps. Should I go down on the weight a little on the middle day (Wednesday) so as not to overtrain my legs and CNS?

 

[user43770]

You get used to it; took me about 2 weeks.

 

[Kerpal]

Are you doing full squats (hip joint below top of knee)? If so, that is a pretty good weight. You should try the Rippetoe program and see if you can still make progress on it, if not, you may have to switch to an intermediate program like the Texas Method. But you should always try to exhaust the limits of simple linear progression first.

 

[I-tallionStallion]

Could always do Option B. I liked that one better

 

[mrRuckus]

If you are progressing on 3 days, given nutrition and sleep, do 3 days. If not, then, yes, lower the middle day and do 2 full days.

Kerpal, the texas method is more transitioned into than just gone right into in one big jump and it starts with the sort of thing he's asking. He might be able to progress 2 days instead of 3 days a week... and then later transition that into 1 day a week with a full texas method for that lift.

 

[Mike95YJ]

Squatting 3 days a week? Are you on crack?!!

Jesus, where do you guys find out your "training" info

 

[Caferacer]

Squatting 3 days a week? Are you on crack?!!

Jesus, where do you guys find out your "training" info

Where is room for deads with 3 days of squats?

I like my core nice and rested when I try for a 3 rep heavy set. That doesn't happen squatting that often.

 

[Kerpal]

You can squat heavy 3x a week and deadlift 2x a week if you're a beginner.

 

[EFFORT]

wow mike and caf where have you been?

 

[user43770]

Squatting 3 days a week? Are you on crack?!!

Jesus, where do you guys find out your "training" info

I have never seen gains like I did when I first started squatting 3 times a week. Rippetoe is an amazing program for beginners.

 

[Kappe]

I have never seen gains like I did when I first started squatting 3 times a week. Rippetoe is an amazing program for beginners.

Word!

 

[Triple T]

Squatting 3 days a week? Are you on crack?!!

Jesus, where do you guys find out your "training" info

Its called Rippetoe.

 

[mrRuckus]

Squatting 3 days a week? Are you on crack?!!

Jesus, where do you guys find out your "training" info

It's in the Bible a little past the part where you're supposed to stone your children to death for misbehaving.

 

[Quagmire911]

First things first, are you doing quarter squats, or are you at least going below parallel?

If you are squatting 280x5 below parallel, chances are the tradiontal 3x5 three times a week at full intensity isn't going to last very long. In this case you could do something like the other Option in the "Where to Start" thread, or do a routine where you squat three times a week, but vary the intensity. Rippetoes example of this is called "The texas method".

 

[Relationship-Buddy]

Be careful you don't over do things.

Good Luck!

 

[saber]

feel it out but 3x a week seems like alot for 280x5

 

[Mike95YJ]

If you are squatting 3x/week.

You're either:

A. Not training legs hard enough. (I get sore for days at a time)

B. Overtraining (Legs should only be trained once/week - 10 days)

C. at risk for injury. (should always let muscles fully recover before tearing them down again)

 

[Drum&Bass]

Mike your looking at it through 1 method of training. Your not incorrect in the way you train, but there are other ways to train legs and other body parts besides 1 x week.

Especially if your training athletes, theres no way you can put them on a strength routine of 1 body part per week and expect them to make any progress. Also keep in mind exercises utilize similar muscle groups. You can have someone deadlifting heavy on monday and doing snatches and cleans on wed. Fri they would be squatting or doing plyo's...all those exercises use many of the same muscles. Which means you are working many of the same muscle groups in a week, there is just more emphasis and variables that determine which groups are more stressed than others.

Your only looking at things the way you do them, and your only looking at 1 method, out of MANY.

 

[speakeasy]

I'm doing the first exercise in the "Where to start" (Rippetoe's 5x5 program). It calls for squatting three days a week. I'm not sure if I can recover that fast though. I'm 5'9'' 175 and do 280 for 5 reps. Should I go down on the weight a little on the middle day (Wednesday) so as not to overtrain my legs and CNS?

I'm 5'8" and 181lbs and I can't do anywhere near 280lb squats. Either my legs are really weak or yours are really strong.

 

[Kerpal]

If you are squatting 3x/week.

You're either:

A. Not training legs hard enough. (I get sore for days at a time)

B. Overtraining (Legs should only be trained once/week - 10 days)

C. at risk for injury. (should always let muscles fully recover before tearing them down again)