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  1. #1
    Coming Up The Ranks karande's Avatar
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    Default SQUAT 3 times per week

    I do 3 day workout per week.....

    Mon.....chest/triceps

    Wed.....Back/Biceps

    Thu.......legs/shoulders


    Should i do squat 3 times per week.....just now read it on the web that (Doing squats three times a week will provide your body with a significant amount of growth hormones to breakthrough)

    should i do squat 3 days per week..........so 3 sets with 20 rep is good?

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    Coming Up The Ranks findhan's Avatar
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    Eh, No surely! Not to build muscle as your goal suggests

    Are you stuck in a plateau, is that the problem?

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    One day a week is enough for squats. Whatever routine you're on, from this site hopefully, follow the routine how it is written. Besides... you'd be over training which isn't a pretty picture when it comes to building muscle.

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    Yoke is the new Biceps BigJosh's Avatar
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    Quote Originally Posted by karande View Post
    Should i do squat 3 times per week.....just now read it on the web that (Doing squats three times a week will provide your body with a significant amount of growth hormones to breakthrough)

    should i do squat 3 days per week..........so 3 sets with 20 rep is good?
    To put the quote regarding squatting 3 days per week in context, i have to ask, where did you read it? What article, book or other rescource was it from? Was it an article regarding bodybuilding or strength training?

    Also, where did you get 3 sets of 20?
    "One of the worst things a young lifter can do is take advice from other beginners on message boards they usually have all the advice and none of the experience."
    -Jim Wendler

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    Coming Up The Ranks karande's Avatar
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    Quote Originally Posted by BigJosh View Post
    To put the quote regarding squatting 3 days per week in context, i have to ask, where did you read it? What article, book or other rescource was it from? Was it an article regarding bodybuilding or strength training?

    Also, where did you get 3 sets of 20?
    i have read it on ezinearticles....Doing squats three times a week will provide your body with a significant amount of growth hormones to breakthrough

    http://ezinearticles.com/?How-to-Get...ats&id=2887171

    One of the famous expert says that doing squat with 20 rep is enough to build huge muscles.....he says 5-7 sets with 8 rep for larger muscles group and 2-4 sets for smaller muscles group is enough to build huge muscles....he says 8 rep is enough.......20 rep for calves and 20 for squat is good enough to build huge muscles......so iam following his technique.....

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    Believe what you want. You won't get anywhere over training and lacking a diet.

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    Quote Originally Posted by karande View Post
    i have read it on ezinearticles....Doing squats three times a week will provide your body with a significant amount of growth hormones to breakthrough

    http://ezinearticles.com/?How-to-Get...ats&id=2887171

    One of the famous expert says that doing squat with 20 rep is enough to build huge muscles.....he says 5-7 sets with 8 rep for larger muscles group and 2-4 sets for smaller muscles group is enough to build huge muscles....he says 8 rep is enough.......20 rep for calves and 20 for squat is good enough to build huge muscles......so iam following his technique.....
    Squatting three times a week is more correlated with strength routines than muscle building routines. Squatting three times a week on a high volume workout would do more harm than good. You say one famous expert, but don't name names? Being that your goal is to build muscle, and that you've less than six months experience training squatting once a week will be the most beneficial for you.

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    20 rep squats are GREAT for growth, but only once per week! Not only will your legs not hav adequate recovery time for any growth, but your central nervous system will be overtrained, which will lead to LESS growth hormone being released in the long run. -EK

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    Squatting 3x a week is only for Rippetoes and other Strength Routines that use low volume. Squat 1x on Legs day.

  10. #10
    Yoke is the new Biceps BigJosh's Avatar
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    I took a look at the article link you provided. Here is my personal take:
    The author is providing some valid information and has some valid points. Paragraph 2:
    One of the most hidden and obscure secrets is how adding squats to your program will improve your upper, body definition. When you think of how to get big biceps, squats are probably nowhere on your list. Adding squats to your workout will benefit you in more ways than just building strong quad muscles. You may not believe this to be true, because squats are for your legs not your arms. However, doing squats releases a human growth hormone that is paramount to building muscle mass.
    This is true. Simple and plain, this is good info. Squating will help you build overall muscle mass. This is something that every bodybuilder or weightlifter should keep in mind when developing a routine.

    The last paragraph:
    Using this philosophy, building a strong lower body will reinforce the development of a strong, upper body. Therefore, when you are developing a plan on how to get big biceps make sure your weekly exercise regime includes squats. You should do squats approximately three times a week. This is especially true if you have hit a plateau. Doing squats three times a week will provide your body with a significant amount of growth hormones to breakthrough.
    Although he may have greatly generalized this statement and needed to put it in better context, the author isn't necessarily wrong here(don't flame me!). He is right, squating three times a week will release a significant amount of growth hormone.

    However this is where the problems with this article lie.
    If one is a bodybuilder and his goal is to build overall muscle mass, for the sake of this topic, primarily on his legs/quads, squating 3 times a week may not be the most effective route to take. You would have better results building leg muscles by targeting the upper legs once a week with a higher volume workout including multiple exercises(along with squats i.e leg press, lunges, etc...) and then allowing the leg muscles adequate time to rest, recover and grow. Muscle growth occurs when the muscles are resting and recovering, not in the gym.
    Now, on the flip side, if one's goal is to increase overall strength, what the author was saying could be better applied. I have personally used routines that included squating 3 times a week. I have used them with what i felt was great success. However, there was no other direct quad work being done, besides the squating and the squat intensity was varied from workout to workout. Meaning, not every workout included doing maximum squat weights.
    Furthermore, when I was squating 3 times a week, none of the workouts included sets of 20 reps. They were all lower volume, with the maximum amount of reps being 8 and even that was one set, once a week. 20 rep squats, 3 times a week, would not be benefical for any training, be it strength or bodybuilding. Having said that I do not believe the author of the article you provided recommended the 20 rep squats, that is an idea you grabbed from somewhere else.
    Thats my long winded opinion. Hope it helps.
    "One of the worst things a young lifter can do is take advice from other beginners on message boards they usually have all the advice and none of the experience."
    -Jim Wendler

  11. #11
    Regular Poster Whoelse's Avatar
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    wouldn't do squats 3 times a week, no.
    5' 10" 170 lbs 17% BF
    Bulking: MGN Whey Protein, Creatine, Dymatize Mega Gainer, Casein Protein
    Fish Oil, Multi-Vitamin

  12. #12
    Yoke is the new Biceps BigJosh's Avatar
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    Quote Originally Posted by Whoelse View Post
    wouldn't do squats 3 times a week, no.
    "One of the worst things a young lifter can do is take advice from other beginners on message boards they usually have all the advice and none of the experience."
    -Jim Wendler

  13. #13
    Regular Poster Whoelse's Avatar
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    Quote Originally Posted by BigJosh View Post
    trying to get my post count up, leave me alone
    5' 10" 170 lbs 17% BF
    Bulking: MGN Whey Protein, Creatine, Dymatize Mega Gainer, Casein Protein
    Fish Oil, Multi-Vitamin

  14. #14
    Coming Up The Ranks karande's Avatar
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    Ok fine....

    I will not do squat 3 times per week.....but atleast let me know does mine 3 day workout are okk?

    I do 3 day workout....iam taking whey protein + creatine + dextrose + antioxidant and vitamin e and c capsules......but iam not gaining muscles....in 4 mths i lost 4 inch waist and lot of fats on the stomach....but i do gain cuts and shape like body builders....but not gaining muscles...biceps 112 to 13,chest 39 to 40,shoulders 17 to 18...forearm 11 to 11.5.......mine trainer,colleagues and the owner of gym did praise me abt the cuts and the shape i gain in 4 mths......but i dint gain muscles.......i think mine testos is very low because i can't able to sleep properly.....thats the reason inspite of taking whey protein + creatine....iam not gaining muscles.......so below are the 3 day workout....iam only 4 mths old in the gym......iam 29 years of age....height 5.9....weight 75kgs....gain 3 kgs in 4 mths.......i lift heavy weights.......

    Monday-

    BENCH PRESS 3 sets....8 rep
    INCLINE 2 sets....8 rep
    CHEST PRESS 1 sets.....8 rep
    CHEST FLY 1 sets.......8rep

    Dips 2 sets .....8 rep
    SINGLE HAND TRICEPS EXT 2 sets......8 rep
    KICKBACKS 2 sets.......8rep
    MACHINE PULLEY 2 sets.......8 rep

    Wednesday-

    BACK PULL UP 3 sets.......8 rep
    BACK LAT PULL 2 sets.......8 rep
    Seated Row 2 sets .......8 rep

    BARBELL BICEPS 2 sets.......8 rep
    DUMBBELL CURL 2 sets.......8 rep
    PREACHER CURL 2set .......8 rep...

    Friday-

    SQUAT 3 sets.......8 rep
    LEG EXT 1 sets.......8 rep
    STANDING CALF RAISE 1 sets.......8 rep
    LEG PRESS 2sets.......8 rep

    Overhead PRESS 2 sets.......8 rep
    Bent over Lateral raises 2 sets .......8 reps
    Seated deltoids raise 2 sets .......8 rep
    Barbell Upright row 2 sets .......8 rep
    Dumbbell shrug 2 sets .......8 rep

  15. #15
    Coming Up The Ranks gt190's Avatar
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    its not just squats that release GH, all compound exercises do.

    bench will on chest day
    squat will on legs day
    and deadlifts will on back day

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    Coming Up The Ranks mmsazzad's Avatar
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    Thumbs up

    wow!!!
    what a read! u rock big josh

  17. #17
    Coming Up The Ranks mmsazzad's Avatar
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    Karande
    u r doin 5 set for back and 7 to 9 set for chest(i donno its tri dips or chest dips)
    Its sounds very low in voleume Hows ur results from this routine?
    another thing i personally like to keep the number of sets of back and chest same
    I believe you are not doing exercise with enough intensity Sets r too low
    Any way imo u should think about changing your routine I mean if its not giving u result given ur diet is on check scrap it
    Best of luck

  18. #18
    Regular Poster Sarbae's Avatar
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    I think we've already told you that it's your diet that is the problem!!! If I remember correctly, weren't you just eating 2 small meals a day and over-training for those 4 months? Have you changed your diet to intake BMR +500 with the proper split of protein/carbs/fat and are still not seeing gains?

  19. #19
    Coming Up The Ranks karande's Avatar
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    Quote Originally Posted by mmsazzad View Post
    Karande
    u r doin 5 set for back and 7 to 9 set for chest(i donno its tri dips or chest dips)
    Its sounds very low in voleume Hows ur results from this routine?
    another thing i personally like to keep the number of sets of back and chest same
    I believe you are not doing exercise with enough intensity Sets r too low
    Any way imo u should think about changing your routine I mean if its not giving u result given ur diet is on check scrap it
    Best of luck
    One of the famous experts says that 5-7 for larger muscles groups and 2-4 sets for smaller muscles groups is enough for muscles gain....he is one of the famous trainer in the world....i dont want to know his name....you can search it on the Google.......iam following his technique and he also says that 8 rep is enough but you should use heavy weights........

    I take total 60 gram protein per day before and after workout ......but i dont get enough sleep thats the reason muscles r not growing.......i think testosterone level is very low because i dont get enough sleep during night.......i think 4-5 hrs..........but i dont sleep deeply........thats the reason muscles r not growing........

  20. #20
    Regular Poster Sarbae's Avatar
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    Yes, sleep is important, but I still suspect your diet as your main problem. I'm not talking just about supplements, I mean what you eat throughout the entire day.

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    Coming Up The Ranks karande's Avatar
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    Quote Originally Posted by Sarbae View Post
    Yes, sleep is important, but I still suspect your diet as your main problem. I'm not talking just about supplements, I mean what you eat throughout the entire day.
    I consume 3200 calories......i eat whole throughout the day......

    But i think mine testos levels r low....i dont get deep sleep..............i think thats the problem.........

    Now iam going to consume ON ZMA cap.......

  22. #22
    M&S Power User ssslayer's Avatar
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    Quote Originally Posted by EKnight View Post
    20 rep squats are GREAT for growth, but only once per week! Not only will your legs not hav adequate recovery time for any growth, but your central nervous system will be overtrained, which will lead to LESS growth hormone being released in the long run. -EK
    I would disagree.
    20 rep squats means you are training your muscles more for endurance than strength.
    And the failure on 20 rep exercise is more of metabolic failure than CNS failure.

    20 rep exercise doesn't have enough iron to load the CNS.

    High rep failure in muscles is easily recovered in 48-72 hours. That means doing 3 times a week is not going to over train.

    However, doing a 5 rep squat 3 times a week - that is something that loads the CNS.
    Even in that case - Rippetoe recommends doing 3x5 squat three times a week.

    Over training is looking like an myth to me the more I read stuff about muscles and recovery.


    Personally - a BB routine which is less than 2 times a week doesn't work for me.

  23. #23
    Seasoned M&S Veteran JulezCesarFYC's Avatar
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    METABOLIC FAILURE! Metabolic failure results in death my man!
    I'd like to smoke on what you're draggin on bro.
    Anything you DO in life involves the CNS.
    If you didn't know then here is a little background for you: The central nervous system functions by sending electrical impulses through your nerves to the designated motor unit. This signal cannot be sustained for long periods of time with speed and power for the optimum frequency. Through continuous signals sodium, potassium and other substrate concentrations decrease to the point where contractions become slower and weaker. Eventually a state of inhibition is reached to prevent itself from further stimuli. Hence when you seem to lose all strength and drop the weight in pure exhaustion. http://www.muscletalk.co.uk/article-...rtraining.aspx
    20 reps exercise doesn't have enough iron to load the CNS? You should be practically barfing your lungs out after a 20 rep squat exercise for 3-4 sets. Most microtrauma to a muscle is recovered within 72 hours- the problem is the fact that it takes the CNS a substantial amount of time after this to recover. 20 rep exercises 3 times a week would be severely detremental to a NATURAL bodybuilder.
    As far as overtraining being a myth...
    Last edited by JulezCesarFYC; 09-22-2009 at 07:55 AM.
    The only true wisdom is in knowing you know nothing. - Socrates
    Got alot of work to do, Need some Ginkgo Biloba for muscle memory LOL

  24. #24
    Psychosociety Graeme's Avatar
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    Quote Originally Posted by karande View Post
    One of the famous experts says that 5-7 for larger muscles groups and 2-4 sets for smaller muscles groups is enough for muscles gain....he is one of the famous trainer in the world....i dont want to know his name....you can search it on the Google.......iam following his technique and he also says that 8 rep is enough but you should use heavy weights........

    I take total 60 gram protein per day before and after workout ......but i dont get enough sleep thats the reason muscles r not growing.......i think testosterone level is very low because i dont get enough sleep during night.......i think 4-5 hrs..........but i dont sleep deeply........thats the reason muscles r not growing........
    Couldnt be too ****ing famous if you cant give us his god damn name.. have some negs.
    Squat 2.1x BW Squat, 1.75xBW Bench Press, 2.5xBW Deadlift (425/350/500)
    205 lbs @7%

  25. #25
    Coming Up The Ranks mmsazzad's Avatar
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    Quote Originally Posted by Graeme View Post
    Couldnt be too ****ing famous if you cant give us his god damn name.. have some negs.
    lol

 

 

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