squat frequency

[ab2al2]

Current Routine: nonexistent

Problem: For my legs, I am trying to increase my squat capacity - reps and weight. I can only do about 8 reps in general with adequate weight. I am only marginally sore the next day. I run into cardiovascular failure very easily.

Question: How often should I squat, and how often should I run each week?



Thanks all!

 

[Witchblade]

What is your training age? Is increasing your squat your only goal? Can you squat properly?

5x5 is great for intermediates to increase their squat.

 

[ab2al2]

I will be a bit more specific, sorry..

trained consistently for a year. did squats once a month at most. bodyweight has gone down from 200 to 165 in past 2 months. beginning to recover and be able to eat/lift again, but i want to do a routine which focuses on squats. for my upper body, i will do a circuit of pull ups, dips, sit ups rest a minute. do it again 2 more times resting one minute after each circuit. each set to failure. I am not interested in getting super strong or anything, i just want to bring my legs back into the picture and get healthy. the main problem with my squatting is cardiovascular. i want to increase my ability to do work. i am just not sure how many times i can train squats with a moderate intensity each week. i plan to do the routine 3 times a week, with just one set of higher rep squats, but i don't really know if this will work. also, i would like to run a mile for a warm up before each squat session. is this sound? I don't want to do a 5x5, because i have tried it in the past and hate it. my body doesn't respond well to so many sets/low rep ranges. I also would prefer to stick to higher rep ranges for safety.


I know how to do them, and my form is good. I just don't know how often i can do then without digging a hole I cant climb out of : )


thanks again

 

[buening]

This is totally dependent on your body and it's recovery ability. I currently do the big three (squat/dead/bench) 3 times a week. I'm not doing heavy enough weight to tax my CNS though. I'm growing like a weed with this program. It includes other accessory work, but always contains the big three.

 

[CowPimp]

There are lots of ways to setup your program, and the frequency has to be balanced against other variables. You could check out Bill Starr's 5x5 program for a good way to increase your squat in particular, among other lifts.

 

[VILBAUGH]

try squatting with no weight. see how many reps you can achieve, the cardiovascular stimulus is sickeneing, dont be afraid to add air squats to your "upper body" routine as well.
you dont seem like a BB and for you my friend I suggest you check out Welcome to CrossFit: Forging Elite Fitness click on "exercises and demos" and look for "air squat" you will most likely see a whole lot more good stuff there as well.

 

[P-funk]

*yawn*

 

[buening]

and you should add air guitar exercises to your guitar lessons Sorry Vilbaugh, couldn't help it!

 

[squanto]

I will be a bit more specific, sorry..

trained consistently for a year. did squats once a month at most. bodyweight has gone down from 200 to 165 in past 2 months. beginning to recover and be able to eat/lift again, but i want to do a routine which focuses on squats. for my upper body, i will do a circuit of pull ups, dips, sit ups rest a minute. do it again 2 more times resting one minute after each circuit. each set to failure. I am not interested in getting super strong or anything, i just want to bring my legs back into the picture and get healthy. the main problem with my squatting is cardiovascular. i want to increase my ability to do work. i am just not sure how many times i can train squats with a moderate intensity each week. i plan to do the routine 3 times a week, with just one set of higher rep squats, but i don't really know if this will work. also, i would like to run a mile for a warm up before each squat session. is this sound? I don't want to do a 5x5, because i have tried it in the past and hate it. my body doesn't respond well to so many sets/low rep ranges. I also would prefer to stick to higher rep ranges for safety.


I know how to do them, and my form is good. I just don't know how often i can do then without digging a hole I cant climb out of : )


thanks again

"for my upper body, i will do a circuit of pull ups, dips, sit ups rest a minute. "

You're on the right track with circuit training. add in some body weight squats to your circuit training program. also try increasing the workload of your session. 9 total sets is not very much for a workout, especially a circuit training one. try to work out for 20-30 minutes when doing circuit training, with 16-24 sets total.

You also need a more well-rounded workout. I'd recommend doing a full-body workout, in a circuit as you have been doing. Just don't go to failure on every set, so that you don't have to rest as much and can keep going through the routine at an even pace. Oh, and read the stickies on how to design a balanced routine.

If you did that 3x a week, and threw in a day or two of cardio you'd be in good shape.