I am in my late 30s and have just started Madcows 5x5 routine and squat 3x a week and love it... it provides adequate recovery and rest time and I think my legs are responding well...
depends what your training for though. a lot of olympic weightlifters squat twice a day everyday and frequently work upto a 1rm. just depends what your body is used to
for example if you start a job as a labourer you would finish your first day at work you would be really tired and the following morning you would be really aching. However you dont call in sick saying you need the rest of teh week to recover, instead you go to work and get on with it. by end of second you will probably be even more tired and achey but eventually your body will start to get used to the continous workload and you will feel fine again. Same principle applies to lifting imo.
depends what your training for though. a lot of olympic weightlifters squat twice a day everyday and frequently work upto a 1rm. just depends what your body is used to
for example if you start a job as a labourer you would finish your first day at work you would be really tired and the following morning you would be really aching. However you dont call in sick saying you need the rest of teh week to recover, instead you go to work and get on with it. by end of second you will probably be even more tired and achey but eventually your body will start to get used to the continous workload and you will feel fine again. Same principle applies to lifting imo.
In my old routine I would agree... no way could I squat like that more than once a week... not unless the next squat session was light... but on this 5x5 routine I am finding it allows for plenty of recovery and its not a problem...
if you chnage one variable 9i.e frequency) then you need to change another (intensity, volume etc)
but I have done a smolov style routine of squatting heavy and hard four times a week and it worked great
in fact i did it for benching and it was the first time i could get through a plataeu which benching once a week had me stuck on for around two years
well structured strength routines would easily allow working a movement or muscle mutliple times per week
the bodybuilder styled routine of killing a bodypart tends to casue problems with doing this - which is better is subjective but i think the more frequent you can train a bodypart and make strength gains the better IMO
I'm 39, did about a year of starting strength when 37, I had to read n re read the correct form and get loose enough in the shoulders to place bar in right place and how to squat, but you get strong quick, you just have to remember your focusing on strength and not body building.
Its great though, you keep adding weekly and with 8 months your form is 100% better than ever and your adding iron to the bar to the point you haveto set the pins lower cos the bar bends so much when you step out!
Russian Olypmic lifters squat multiple times a day, multiple times per week.
Granted they are the elite, but it shows you what we are capable of.
At 40 you will just have to build up more conservatively. I would also probably suggest monday and friday being 3x5 and weds being a light 2x10 (possibly front squat).
There is no question in my mind though that strength based routines like SS are the absolute best for a newb to the iron game.
Only if your bodybuilding and your only goal is to get bigger.
to the OP ive done squatting 3 x a week for many months ann i am currecntly doing it again and it does not lead to overtraining which is why the volume is so low.
if it is done at the correct starting weight, progressed at a slow and reasonable pace, you eat enough food to support your size and strength, you will never overtrain squatting 3x per week.
your not wrong, ive heard of making gains before but jesus the gains i made from squatting 3x per week took the p1ss big time and im not taking just an inch either.
whatever anyone decides, no matter what you platue on or how you do it, never ever sacrifice the squat on these programs for anything, i would say dont even worry about any other bodyparts other than the squat, its the absoloute key on this type of program.
when i first started training I did the stronglifts 5x5 starting strength routine which I think will be the same one you are talking about, squatting 3 times a week untill I was squatting 1.5x my own body weight
Starting Strength , Madcow etc 3x per week not taken to failure
Clearly you can see a guy who fries his legs with everything is going to take a long time to recover. The strength guy can train 3x per week and continue adding weight to the bar.
could someone quickly post the starting strentgth workout, i have the ebook but i dont have a comp now and theres nothing on this comp im using to view the ebook, thanks alot
I did a great routine once that bought my legs up very well using x3 per week squatting... monday did olympic style squats, wednesday was front squats, friday pl style squats. Nothing was to failure and volume just a few working sets.
Ironically the other best leg workout i've done was totally different and almost like GVT, with once a week going for pl style squats at 10x10 using a light-ish weight but keeping the rest periods very short.
When seeking strength gains over bodybuilding I like to squat every four days with low-moderate volume and going just below failure... seems to be what works best for me for that particular goal.
could someone quickly post the starting strentgth workout, i have the ebook but i dont have a comp now and theres nothing on this comp im using to view the ebook, thanks alot
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