Quote:
Originally Posted by Topshelf
why is the squat performed 3 times a week, but nothing else? I have no problems doing the squats, infact I've grown quite fond of them, but I've noticed that my thighs and butt have exploded in size while my upper body isn't quite where I want it yet. I've definitely filled out and am not complaining at all, I'm just curious why the bench, press, dead and row are done on alternating workouts? I just read a whole thread stating that the body repairs itself within 2-3 days and the body doesn't need to be 100% before the next workout. Wouldn't performing all 5 exercises 3 times a week be ideal then? I'm sure there's going to be a good reason for this, but I'd like to hear it.  |
hmm....i just read Eric's post here so i think ill be the gineau pig and step up
ur first question is why is the squat done 3x a week.
The squat is supposed to provide the greatest amount of hormone secretion. That is why it must be done 3x a week. It also involves most of the muscles of the body in comparison to the bench and row. however, the deadlift is the most neurologically draining exercises of the 5 which is why its frequency is 1x a week (for beginners its 2x every alternate week because they can recover faster). the squat is the next best "big bang" exercise after the deadlift. thats why its done 3x a week.
now, if u are referring to why is it necessary to increase the weight every session, then my answer is: u dont. when i did Starting Strength i was well past my beginner stage so i had to stagger my progress. This is how i used to progress:
("W1" means Workout 1)
W1 = 200
W2 = 210
W3 = 200
W4 = 215
W5 = 205
W6 = 220
W7 = 200
W8 = 225
W9 = 210
W10 = 230
etc
its staggered progression. it worked for me because i didnt have 2.5 lbs plates (i used kilos) and i already had a good squat max.
ur next question is
Quote:
|
why is the bench, press, dead and row are done on alternating workouts?
|
ur theory about doing all 5 exercises 3x a week being more beneficial is actually quite true. under ideal circumstances thats the best thing to do. thats how bulgarian lifters train 18 times in 1 week.
however, the goal of SS is to increase ur strength. It thus depends on ur recovery. therefore, if u did all 5 exercises 3x a week, for how long would u be able to progress? not very long and u will most likely over-reach in 2-3 weeks tops.
ur key exercises are the bench, squat and deadlift.
now, other secondary exercises are the press and rows. here's why they're important:
Press: there is this theory (which i strongly believe in) that if ur overhead pressing power increases u will be able to be stronger on the bench press. this is because the press (when done right) is like working the bottom part of the bench press which is where most raw lifters have their sticking point.
Rows: these are great for the bench press because ur back muscles are hit more directly and the carry over onto ur bench press should be quite good. also, they help the deadlift a bit too (read up Charles Poliquin's articles somewhere on t-nation about this).
now, you can arrange these exercises in any fashion. i dont quite agree with the SS template because that was a mere example. the true purpose of the template is to teach u how to select a few big bang exercises and use them in the most optimal way to progress.
So, for example, if ur exercise selection involved:
1.) Squat
2.) Bench
3.) Deadlift
4.) Front Squat
5.) Press
6.) Row
7.) Pull-ups
8.) Glute Ham Raises
here is how i would plan my entire week:
Monday
Squat 3x5
Press 3x5
Deadlift 1x5
Glute Ham Raises 2x6-8
Wednesday
Front Squat 3x5
Bench Press 3x5
Rows 3x5
Friday
Squat 3x5
Press 3x5
Pull-ups 4x failure
and then the next week u could have bench press on mondays and fridays and the press on wednesday and then repeat. i just put the press at 2x frequency because i love the press more than the bench press haha.
back to ur question:
no, u dont need to do just 5 exercises to begin with and even if u had to do just 5 u cant do them in 1 single workout because then u would have to eat and sleep so much in order to recover for the next workout and yet continue to progress. and this isnt possible in the real world.
also, another way u can plan ur program is this:
Exercises:
1.) Squat
2.) Bench
3.) Press
4.) Deadlift
5.) Rows
6.) Pull-ups
7.) Glute Ham Raises
please note: i love the press so this is done in favour of that:
Monday
Squat 3x5
Bench Press 3x5
Rows 3x5
Glute Ham Raises 3-4x6-10
Wednesday
Squat 3x5 @ 50% of monday's load
Press 3x5
Deadlift 1x5
Friday
Squat 3x5
Press 3x5 @ 80% of wednesday's load
Pull-ups 4x failure
there are countless ways u can make ur program as long as u have planned progression.
well, i hope ive answered ur question. here, let me sum it all up:
1.) you squat 3x a week because its one of those big bang exercises and the only other exercise with a bigger bang than the squat is the deadlift but that is also the most neurologically draining exercise so u cannot do it 3x a week. therefore the only exercise left is the squat. other exercises do exist which are better than the squat but they are all oly lifts.
2.) u do not do 5 exercises 3x a week because u will not be able to progress because u will not be able to recover.
3.) starting strength is not a set-in-stone program. it is a mere template which is supposed to be changed and manipulated to fit the trainees goals.
Eric, is this an ok answer? :( somehow i feel as if im going to get ripped apart....shit.
Linear Mode
