Look guys,
The fact is, many of you are just wrong.
Dante said,
"Agreement on this forum means that people with similar bodies, recovery times, etc. are all doing things the same way and getting the same good results from them."
Wrong. Let's see - I'm 275lbs and squat 800+. Freddy is like 140lbs and squats around 400 I believe. He is about 6 inches shorter than me. His body is different. His recovery is different. JS trains people from all walks of like, all age groups, all athletic abilities, men and women, football players, OLY lifters, powerlifters, bodybuilders, you name it. Hands down, we have found that squatting two or three times per week is nearly ALWAYS superior to squatting once per week, regardless of whether your goals are to get stronger or to get bigger.
Graybass, that's great that you held the World Record for squatting at one point. And I would never say that squatting once per week doesn't work - it does. But the fact is, squatting twice per week works better. Supercompensation has long been disproven as an inferior and incorrect form of training theory. Now, I'm sure you were squatting ridiculously heavy every week, which is great - and why, I'm sure, that you made good strength gains. However, things began to change 10 years ago when we in America began seeing what the Bulgarians, Romanians, and Russians were doing. They were DESTROYING us in Weightlifting and the reason why is because they were training much, much harder than we were by lifting heavy and often. Bulgarians max every single day - And they are some of the strongest guys in the world. Their CNS can handle it. They don't need the supercompensation theory to allow their bodies to fully recover before taking heavy singles again. They know how to load, deload, work hard, and train smarter than anybody else.
BioAS - "Quad Dominant" and "Hamstring Dominant" are moot points if you lift using heavy compound movements. Olympic squats aren't "quad dominant" - they are full body, "leg dominant" exercises. Same goes for deadlifts.
Now on your comments about squatting, I have not advocated squatting ultra heavy twice per week. I can't do that all the time. I usually have a heavy squat day and light suqat day. But I'm still squatting twice per week.
As far as isolation movements go, they are a complete waste of time. Why would you wear out your muscles first before squatting? That just doesn't make sense. If you are shooting for hypertrophy, then the goal is to recruit and fatigue the most number of MUs possible. Nothing recruits more MUs than squatting. If you are doing this isolation work for rahab only, that's fine - but I didn't want others to get confused and think that it is a superior way to gain muscle.
And finally, for the most part, Ian King is a moron. If you want to go against the crowd, squat 2-3 times per week. I would rather form an opinion based on what advanced scientsts and athletes have found after decades of studeis on training. The Russians and Bulgarians have proven what works. I'll stick with them.
Matt
