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Just about every powerlifting or strength/mass program, from novice to expert, has multiple squat days a week. The theory is that because the large areas (ex:

Just about every powerlifting or strength/mass program, from novice to expert, has multiple squat days a week. The theory is that because the large areas (ex: leg, back) are actually composed of many muscles, you can hit them more frequently with slight variations (working different parts/ranges/etc.) and still recover.

cynicalkane 12y ago
That's not any theory I've heard of. Programs generally have you doing the same exercises repeatedly. Variations are not usually intra-program substitutes, and "slight variations" as substitutes are an anti-pattern. "Many muscles" also has nothing to do with it either--most leg exercises put the largest component of stress on the glutes, which are one big muscle body. On the other hand, the back is a whole lot of different muscles but I don't think very many people do 3 back days a week. In particular, the GP was talking about Stronglifts, which has you doing the same old back squats 3 times a week, variations strongly discouraged.
- brandonmenc 12y ago
  There are a lot of tried-and-true programs that include multiple squats a week. Stronglifts is one, but there are programs from Glenn Pendlay, Bill Starr, Mark Rippetoe, etc. and they're all good for beginner to intermediate lifters - and they all feature two or three days a week of the same-old squats. A beginning lifter should make gains in the squat even while doing it three times a week, sometimes for many months. After you hit the wall, programs will drop the number of squat days, replace a day of back squats with the front squat, or replace all-heavy days with a light-heavy-medium rotation. It's true - you'll eventually plateau. But a 3x week squat program works for a lot of people, especially when starting out.
jamesaguilar 12y ago
I have never heard of that. To my understanding, the important elements are: - Recovery doesn't take seven days. - Squats target the biggest muscles. - The biggest muscles produce the most testosterone, enabling you to make gains in other muscle groups more easily. Given those and the constraints of safety and putting up the most weight you can for a decent amount of volume, you want to squat as often as possible. Not just for your legs, but because it enables you to do more elsewhere.
- brandonmenc 12y ago
  I agree, you are more correct than I was in my post.
- kyberias 12y ago
  Molecular biology student here. I've never heard muscles producing (synthesizing) testosterone. It's synthesized in male testicles and adrenal gland. Care to elaborate what do you mean?
  - raverbashing 12y ago
    Basically http://www.webmd.com/men/features/exercise-and-testosterone http://www.webmd.com/men/features/exercise-and-testosterone
  - jamesaguilar 12y ago
    Maybe its just bro science, but most natty lifters talk about the importance of squats in terms of the additional testosterone released by growing the largest muscle group. Ex. http://breakingmuscle.com/strength-conditioning/new-study-pits-barbell-squats-against-leg-press-machine http://breakingmuscle.com/strength-conditioning/new-study-pi.... The muscle may not produce the testosterone, but it is produced by working the muscle. That's all I know.

cynicalkane 12y ago

That's not any theory I've heard of. Programs generally have you doing the same exercises repeatedly. Variations are not usually intra-program substitutes, and "slight variations" as substitutes are an anti-pattern. "Many muscles" also has nothing to do with it either--most leg exercises put the largest component of stress on the glutes, which are one big muscle body. On the other hand, the back is a whole lot of different muscles but I don't think very many people do 3 back days a week. In particular, the GP was talking about Stronglifts, which has you doing the same old back squats 3 times a week, variations strongly discouraged.

brandonmenc 12y ago
There are a lot of tried-and-true programs that include multiple squats a week. Stronglifts is one, but there are programs from Glenn Pendlay, Bill Starr, Mark Rippetoe, etc. and they're all good for beginner to intermediate lifters - and they all feature two or three days a week of the same-old squats. A beginning lifter should make gains in the squat even while doing it three times a week, sometimes for many months. After you hit the wall, programs will drop the number of squat days, replace a day of back squats with the front squat, or replace all-heavy days with a light-heavy-medium rotation. It's true - you'll eventually plateau. But a 3x week squat program works for a lot of people, especially when starting out.

jamesaguilar 12y ago

I have never heard of that. To my understanding, the important elements are: - Recovery doesn't take seven days. - Squats target the biggest muscles. - The biggest muscles produce the most testosterone, enabling you to make gains in other muscle groups more easily. Given those and the constraints of safety and putting up the most weight you can for a decent amount of volume, you want to squat as often as possible. Not just for your legs, but because it enables you to do more elsewhere.

brandonmenc 12y ago
I agree, you are more correct than I was in my post.
kyberias 12y ago
Molecular biology student here. I've never heard muscles producing (synthesizing) testosterone. It's synthesized in male testicles and adrenal gland. Care to elaborate what do you mean?
- raverbashing 12y ago
  Basically http://www.webmd.com/men/features/exercise-and-testosterone http://www.webmd.com/men/features/exercise-and-testosterone
- jamesaguilar 12y ago
  Maybe its just bro science, but most natty lifters talk about the importance of squats in terms of the additional testosterone released by growing the largest muscle group. Ex. http://breakingmuscle.com/strength-conditioning/new-study-pits-barbell-squats-against-leg-press-machine http://breakingmuscle.com/strength-conditioning/new-study-pi.... The muscle may not produce the testosterone, but it is produced by working the muscle. That's all I know.