Squating 3x a week is HARD!

[Bob Smith]

I believe it's best for hypertrophy as well, but I can't prove it,

http://www.hypertrophy-specific.com/

Bryan Haycock is an expert in hypertrophy and his program, HST, is geared totally towards muscle growth (with little to no emphasis on size, though people do get stronger on the program). He has people hit each muscle group 3x/wk and they experience awesome gains. In very short summary - low volume, high frequency with varying intensities during the week and short cycles. It incorporates pretty much all the attributes of dual-factor training but gears it specifically for hypertrophy. He has been using this method for almost 10 years.

 

[hackskii]

What I would take from all of this is that if you are a 47 year old natural man looking to get bigger and stronger and stay healthy over the next 15 years then I would learn how to properly olympic squat, and I would squat probably twice per week and fairly heavy. I wouldn't worry about power squatting unless your knees give you serious trouble (and if they do, you probably aren't olympic squatting correctly).

Matt

My knees do bug me squatting.
They hurt less if I drop the bar lower on my back, take a wider stance and stick out my ass more. I dont like squatting like this.
I do feel alot of fetigue in the knees.
Some times my knees hurt too much to squat then I do a bunch of leg estensions instead.

I don't have a very natural squat.
I do them even though some times I just hate them but I still do them.
I have been told that guys over 40 should not even be squatting but for some reason I do think it makes my knees better.
I don't know if this is a problem with tight calves or hamstrings.

I guess I would have to have someone that knows what they are doing watch me to check the form.

Front squats don't really bother my knees as much, but the bar digs in my collarbone and I dont have the flexibility to support the weight with my hands (in front squats).

Is there anything that you can suggest for the knees issue I have?

Thanks for your time.

 

[Grizzly]

I dont know about that statement,I would'nt say that to this guy

http://www.joe0.com/wp-content/uploads/2006/05/Markus-Ruhl-2.jpg

or this guy

http://www.joe0.com/wp-content/uploads/2006/05/gregkovacs2.jpg

or any of these guys

http://www.joe0.com/wp-content/uploads/2006/05/Jean-Pierre-Fux-5.jpg
http://www.joe0.com/wp-content/uploads/2006/05/Dorian-Yates-2.jpg
http://www.joe0.com/wp-content/uploads/2006/05/victor-richards3.jpg
http://www.joe0.com/wp-content/uploads/2006/05/victor-richards.jpg
http://www.fit4lifept.com/files/ronnie_coleman___steven.jpg

But you probably would cause you're a professional strongman and much bigger and stronger than any of them.

Why not? Best case scenario, they can hit hard and will flury for 30 seconds before nearly passing out. Weather the storm and beat them to death. Piece of cake.

 

[Grizzly]

Ah, excellent post.
This is much better defending your position than attacking mine.
Insults yield far less information than defending ones opinion with some intellect.
You did a fantastic job here.
I appreciate that.

.

But it came directly from the stickies. Unlike many boards whose stickies are there for who knows why, those in Meso's training forum are fantastic reads. If you would have just read them the first three times , then we wouldn't ever have had a problem. You asked something like, "what would the stickies say about squatting 3X/wk" and the answer is ALOT.

 

[unt0ld]

So for size should I stay with the 5x5. B/c Im going for the body builder type body.

 

[Grizzly]

Works for me. I've gotten my arms up to 20.25" in the last 10 weeks. That's a .75" increase. My chest is bigger, my legs are bigger, my back is bigger, my waist is smaller. If that ain't good results, then I don't know what is.

Oh, FYI, I was actually doing the 5X5. Not my interpretation of it, as you tend to do.

 

[z06vettepilot]

Works for me. I've gotten my arms up to 20.25" in the last 10 weeks. That's a .75" increase.

That's an impressive arm Grizzly. I'm stuck at 19 3/8" so I'm hoping this 5x5 can yield similar gains for me. I want to be in the 20" arm club.