Originally Posted by Fazc
Squat raw and make sure your form is smooth.
If an exercise is causing excess soreness in any area that's a sure sign the way you are performing that exercises isn't producing balanced stress right across all the muscles. Frequency isn't the problem here, it's form defects which show up when you try to ramp the frequency up.
I never used to be able to Bench 3 times a week, and that was when I was weaker. My shoulder would inevitably get beat up, but that was a problem with the performance of the exercise at the time. For whatever reason I would rely too heavily on the shoulders or not put them in the optimal position to assist. This is what I mean about frequent lifting being educational. It WILL highlight form issues, and when you sort them out, it'll lead to improvement and lifting safer for longer.
Would you rather see the issues in the gym so you can work on them, or on the platform under maximal weights. The idea is longevity, and that means we need the exercises we perform to be comfortable and natural. Yes, squatting is natural, and everyone loves to comment on the picture of that toddler squatting (you all know the one) but we need to ensure the mobility and form is there otherwise it'll end in stagnation or worse, injury.
Good points as well Mike.
Interesting, Faz. The soreness is ALWAYS, without fail, in the posterior chain. It's muscular soreness, not joint or skeletal. My lower back, my butt, and my hamstrings. I don't really get sore anywhere else from squats but it's a good 3-4 days until the soreness is gone. I've only been at this for about a year and a half, so I am still learning...