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Forum » Squatting 1-2x per week
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Thread: Squatting 1-2x per week

post 1646113873 08-31-2021, 01:32 PM
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Squatting 1-2x per week

Rare lifting question on the Misc, my knees are shot from years of running and hockey, I have also separated both my shoulders over the years. Basically, I try to squat 3 times a week, but its mentally draining because my knees do hurt and I do still have shoulder pain that pops up(I use the smith machine and it hurts dropping the bar back on the pegs), I was just wondering if it were even worth it. Literally dread the days I have scheduled to squat because I know ill hurt. Its taxing on the psyche and lowers my motivation, especially when I have to go directly after work. The weekends not too bad as I can focus and take my time and rest b/w sets longer if I need to.

I do hit legs directly 2-3 times a week as well as my core, is there really any extra benefit to squatting more than 1 time a week or should I nix it all together? Im not training for BB, just general health and aesthetics.
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post 1646114443 08-31-2021, 01:38 PM
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If squatting causes your knees to hurt that bad, you could likely benefit from some corrective work.

Physical therapy maybe

A competent coach definitely
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1646114713 08-31-2021, 01:42 PM
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Originally Posted By arn710⏩
If squatting causes your knees to hurt that bad, you could likely benefit from some corrective work.

Physical therapy maybe

A competent coach definitely
^Exactly. I wouldn't push it OP, and bring it down to once a week maximum. Also, leg press machines are really good at maintaining/building leg muscle size and strength, and is way easier on my joints. I have small bones, and heavy squatting wears on me after a while. Leg press has been refreshing and I look forward to doing them with zero pain.
post 1646115703 08-31-2021, 01:54 PM
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Originally Posted By SSM12⏩
Rare lifting question on the Misc, my knees are shot from years of running and hockey, I have also separated both my shoulders over the years. Basically, I try to squat 3 times a week, but its mentally draining because my knees do hurt and I do still have shoulder pain that pops up(I use the smith machine and it hurts dropping the bar back on the pegs), I was just wondering if it were even worth it. Literally dread the days I have scheduled to squat because I know ill hurt. Its taxing on the psyche and lowers my motivation, especially when I have to go directly after work. The weekends not too bad as I can focus and take my time and rest b/w sets longer if I need to.

I do hit legs directly 2-3 times a week as well as my core, is there really any extra benefit to squatting more than 1 time a week or should I nix it all together? Im not training for BB, just general health and aesthetics.
Find a movement that stimulates the same muscle groups and do some corrective work on your injuries. Also, free bar squat or dont bother.
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post 1646115763 08-31-2021, 01:54 PM
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Originally Posted By binlogic⏩
^Exactly. I wouldn't push it OP, and bring it down to once a week maximum. Also, leg press machines are really good at maintaining/building leg muscle size and strength, and is way easier on my joints. I have small bones, and heavy squatting wears on me after a while. Leg press has been refreshing and I look forward to doing them with zero pain.
Ya I have been leg pressing and focusing on that. Its also easier on me to focus on the mind muscle connection as I am not hurting lol, I was jsut wondering about my core, I do do direct ab work, I am assuming that should be enough and the benefit from squats in that regard wouldn't be that great.
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post 1646115773 08-31-2021, 01:54 PM
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Originally Posted By SSM12⏩
Rare lifting question on the Misc, my knees are shot from years of running and hockey, I have also separated both my shoulders over the years. Basically, I try to squat 3 times a week, but its mentally draining because my knees do hurt and I do still have shoulder pain that pops up(I use the smith machine and it hurts dropping the bar back on the pegs), I was just wondering if it were even worth it. Literally dread the days I have scheduled to squat because I know ill hurt. Its taxing on the psyche and lowers my motivation, especially when I have to go directly after work. The weekends not too bad as I can focus and take my time and rest b/w sets longer if I need to.

I do hit legs directly 2-3 times a week as well as my core, is there really any extra benefit to squatting more than 1 time a week or should I nix it all together? Im not training for BB, just general health and aesthetics.
If it hurts that bad don't do it. Find a way to target the muscle without grinding your **** up.
post 1646116183 08-31-2021, 01:59 PM
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Originally Posted By SSM12⏩
Ya I have been leg pressing and focusing on that. Its also easier on me to focus on the mind muscle connection as I am not hurting lol, I was jsut wondering about my core, I do do direct ab work, I am assuming that should be enough and the benefit from squats in that regard wouldn't be that great.
Yep. Mind muscle connection is off the charts on leg press. I like doing isolated presses, one leg at a time. It literally works every area of my leg, and I don't need heavy weight to get stimulation. It is currently my favorite exercise. Also, I wouldn't worry at all about losing the ab benefits from squatting. In my opinion, direct ab work is lightyears better anyway.
post 1646116353 08-31-2021, 02:01 PM
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Do you do any exercises for shoulders/back?

Back plays a role in squats to stay upright but also the shoulders/lats for gripping the bar on your back.

Leg press on the other hand doesn't actually improve ankle stabilization, but works rather on muscle isolation.
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post 1646116723 08-31-2021, 02:07 PM
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Would one legged dumbbell squats help?
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post 1646116913 08-31-2021, 02:10 PM
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post 1646116973 08-31-2021, 02:11 PM
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Squatting may not be the primary source of your pain. Its just where its expressed most

It could be from your exercise selection overall, leg training frequency and/or volume
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1646117293 08-31-2021, 02:15 PM
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I"ve heard that if you 1RM 3x a week without warming up it's incredible for your joints.
540 pound deadlift

100 pound DB shoulder pressesx10\
225x28 barbell bench
405x10 deadlift
405 bench press

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post 1646117423 08-31-2021, 02:17 PM
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Originally Posted By thadderbox⏩
Do you do any exercises for shoulders/back?

Back plays a role in squats to stay upright but also the shoulders/lats for gripping the bar on your back.

Leg press on the other hand doesn't actually improve ankle stabilization, but works rather on muscle isolation.
I do do shoulder press, but thats the problem, my shoulder is what hurts when I am gripping the bar, on top of the knee pain, could probably develop my lats better and that would probably help.
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post 1646117583 08-31-2021, 02:19 PM
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Start stretching every single day and see if it helps with the knee pain. I've gone from having to skip every second leg workout to not having any pain at all and actually feeling pretty comfortable every time I squat.
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