Quote: (08-24-2012 04:10 AM)Samseau Wrote:
By the way - there's no real reason to squat more than once per week. That's all I do, and I can squat over 300 pounds.
For a beginner there absolutely is. It is called linear progression. Depending upon your bodyweight, 300lbs would be classified as a beginner/intermediate, and you may be able to add significant weight to your squat, and other lifts, with linear progression.
As a beginner your body adapts extremely fast, mainly due to your CNS as I understand, and you can add weight to the bar each workout, 3x a week, following a 3x5 such as Starting Strength. Or 10lbs per week following the Bill Starr 5x5. These both have you squatting 3x per week. The large majority of beginner and intermediate sports performance/powerlifting/strength and mass program/whatever you want to call them, will have you lifting 3x per week until you have been lifting for over a year.
Following the Starting Strength model, someone who can squat 185lbs will be squatting 300lbs in 6-12 weeks. This will depend upon their bodyweight, how much they are eating, and how quickly they improve upon their form.
If anyone is serious about building size and strength, buy Starting Strength. I feel like a fucking broken record, but the program really is that good.
http://startingstrength.wikia.com/wiki/S...ength_Wiki
Here is a training log of a guy who went from squatting 180ish, to 395, in about 3 months. This guy had better progress than most. The 300-350lb range is where I would expect most people to fall if they started at 180ish.
Info on Mark Rippetoe:
http://en.wikipedia.org/wiki/Mark_Rippetoe
Bill Starr was his mentor. Both as legit as they come.
http://www.eclipsegym.com/forums/viewtopic.php?t=57 Here is another very good program. It is a modified version of Bill Starr's 5x5. You will add 120lbs to your squat in 3 months. Real squats, below parallel. Not quarter squats that most people do and then talk about how they can squat 500lbs.
Here is the first 6 weeks for someone who is very weak, and never lifted before. Shows you the basic structure though. If you can squat 185 starting out, adjust accordingly.
Ok, I'm done preaching lol.
Quote:Quote:
WEEK 1
Format - Weights x reps x sets
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 60x5, 65x5
Squat: 80x5x5 (warmup 45x5)
Row: 90x5x5 (no warmup since rows follow squats) - again, we are practicing form here
Workout 2 (wednesday)
Deadlift: 140x5x5
Squat: 65x5x5
Military press: 55x5x4 (4 sets)
Pullups: Bodyweight x5x5
Workout 3 (friday)
Bench: 60x5x5
Squat: 45x5, 55x5, 65x5, 75x5, 95x5
Row: 95x5x5 (again no warmup) - here we just added 5lbs since we are practicing the form with rubber bumper plates. If your gym doesn't have these, you are already fighting an uphill battle as a newbie.
WEEK 2
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 60x5, 70x5
Squat: 90x5x5 (warmup 45x5)
Row: 100x5x5 (no warmup since rows follow squats) - again, we are practicing form here
Workout 2 (wednesday)
Deadlift: 150x5x5
Squat: 75x5x5
Military press: 60x5x4 (4 sets)
Pullups: Bodyweight x5x5
Workout 3 (friday)
Bench: 65x5x5
Squat: 45x5, 55x5, 65x5, 85x5, 105x5
Row: 105x5x5 (again no warmup)
WEEK 3
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 60x5, 75x5
Squat: 100x5x5 (warmup 65x5)
Row: 110x5x5 (no warmup since rows follow squats) - again, we are practicing form here
Workout 2 (wednesday)
Deadlift: 160x5x5
Squat: 80x5x5
Military press: 65x5x4 (4 sets)
Pullups: Bodyweight +5lbs x5x5
Workout 3 (friday)
Bench: 70x5x5
Squat: 45x5, 65x5, 75x5, 95x5, 115x5
Row: 115x5x5 (again no warmup)
WEEK 4
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 65x5, 80x5
Squat: 110x5x5 (warmup 65x5)
Row: 120x5x5 (no warmup since rows follow squats) - again, we are practicing form here
Workout 2 (wednesday)
Deadlift: 170x5x5
Squat: 90x5x5
Military press: 70x5x4 (4 sets)
Pullups: Bodyweight +10lbs x5x5
Workout 3 (friday)
Bench: 75x5x5
Squat: 45x5, 65x5, 75x5, 95x5, 125x5
Row: 125x5x5 (again no warmup)
WEEK 5 - There is a week 5 because this individual is a newbie or relative newbie (meaning not much progress). More advanced lifters will often stop at the 4th week for the de-load week.
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 55x5, 60x5, 70x5, 85x5
Squat: 120x5x5 (warmup 65x5, 95x2)
Row: 130x5x5 (no warmup since rows follow squats) - again, we are practicing form here
Workout 2 (wednesday)
Deadlift: 180x5x5
Squat: 100x5x5
Military press: 75x5x4 (4 sets)
Pullups: Bodyweight +15lbs x5x5
Workout 3 (friday)
Bench: 80x5x5
Squat: 45x5, 65x5, 85x5, 105x5, 135x5
Row: 135x5x5 (again no warmup)
DELOAD - WEEK 6 - This week is here to allow your nervous system to take a break since you have been increasing (loading) the weights on your body for 5 weeks straight. After this, you'll begin the simple intensity phase, or Phase 2. Note this Phase 2 is based upon the original Bill Starr program. Eclipse has a special (and much more effective) Phase 2 that is for members only since it must be customized and updated on a daily basis Wink But the Phase 2 we'll give here is pretty effective as well. It
Workout 1 (monday) rest at least 5 min in-between squat and row sets.
Bench: 45x5, 50x5, 55x5, 70x5, 85x5
Squat: 120x5x5 (warmup 65x5)
Row: 130x5x5 (no warmup since rows follow squats) - again, we are practicing form here
2 DAY REST
Workout 2 (THURSDAY)
Deadlift: 180x5x5
Squat: 100x5x5
Military press: 75x5x4 (4 sets)
Pullups: Bodyweight +15lbs x5x5
3 DAY REST
PHASE 2