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.

 

[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.

 

[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.

 

[mrRuckus]

Mike95YJ just made stuff up.

Especially C since it's usually connective tissue that's injured, not the muscle.

 

[MrS]

I wouldn't compare numbers if I were you...I'm 6'2, 230 LBS, and I rarely squat anything more than 275 X 6...and, trust me, my legs feel it the next few days; also, my legs are toned and somewhat wide...good enough for me...

The next time you're in the gym, look around; chances are, you'll see very few guys squatting, and the ones who do will likely be squatting no more more than 225 lbs.

So, start at a weight at which you can perform 15-20 reps with perfect form. If you're like me, it'll take awhile to master the form...then you can focus on slowly increasing the weight while lowering the reps.

The amount of weight you can squat means nothing. All that matters is that your legs are feeling the burn and showing gains.

feeling the burn?
this isn't leg extensions, son, this is squats, you should be dying, not feeling the damn burn.

toned and somewhat wide?: bully for you, man, but don't advocate FEELING THE BURN or GETTING A PUMP, wrong advice.

Also, Mike95Y, that's a solid FAIL of a reply.
Legs trained once a week / per 10 days? Do you not squat or something and don't want other people to train properly or something?
If you're squatting 500lbs+ then maybe. But not with his mighty 250lb x 6 squat.

Lastly, to my main man Kerpal. Constructive criticism, because you're a cool dude and I know you train properly. Don't get too hung up on the whole hip joint past knee thing, people might think that you mean get to there then pop back up - fine if you squat wide/powerlifting stance, close./olympic style this is a bit impractical and not very good for your knees, some people could grind to a halt just below the mark you describe and go back up - knees as brakes, bad. So just throw in the generic "a2g!!!!!!1oneoneone" quips instead!

 

[falcon814]

Rippetoe is a 3x5 program not 5x5.


And its a PROVEN program, i did it gained over 30 pounds in 7 months and my strength sky rocketed.

Nothign wrong with squatting 3x/week.


OP keep doing it.