how many times should I do squats and deadlifts?

thehamo

Hi,

training in the gym 4 days a week. Out of these 4 days, only 1 day is devouted to doing squats and dead lifts ( on the same day). Is this enough or should I aim to do more?

BobbyOLeary

What do you want to achieve with your program? Personally I'd say you're not doing enough of either. What's the rest of your program?

thehamo

Well its as follows. I recently just change my program too

Monday:

Squats: 6 x 10 100kg
Deadlifts 6 x 10 90kg

Pullups: 3 x fail (usually 5-6)
(Superset)
Dips: 3 x 10 with 10kg added weight

Bench 3 x 10 80kg
(Superset)
3 x 21's.

Tuesday:

Shoulders, triceps and biceps, (usually 4 excercises for each of 3 sets of 10)

Wednesday: rest

Thursday:

Chest, back and legs: same as tuesday basically

Friday:

Circut Training: As many sets of 12 cardio deadlifts to upright rows, 10 pushups and 15 air squats in 30 minutes.

Core work.

My over all goal is to loose my stomach to be honest. I have been going to the gym years now and would be considered to have a muscular physic but i just want to try get rid of the tyre too.

Mr. Incognito

My over all goal is to loose my stomach to be honest. I have been going to the gym years now and would be considered to have a muscular physic but i just want to try get rid of the tyre too.

Where are your sit ups? Knee raises?

If you want a flatter stomach- work work your stomach.

accensi0n

Mr. Incognito wrote: »

Where are your sit ups? Knee raises?

If you want a flatter stomach- work work your stomach.

Just wondering, how is doing situps and knee raises going to remove the fat from his stomach area?

thehamo

Yeh i know what you mean. Serious lack of stomach exercises in there. Think I'l add a 5th day to concentrate no the stomach alone or spread the exercises across all the days.

BobbyOLeary

I'm confused. Monday looks good apart from doing six sets, does that not take you all day? 3x5 takes me a fair while and thats half the work you're doing. I'd also hazard a guess that your squats are high due to them being stronger than your deadlift.

What do you do on Thursday? Same stuff as Monday? If so then aren't you squatting and deadlifting twice a week?

How's the diet? I'd imagine thats whats keeping the belly on you tbh.

If you want a flatter stomach- work work your stomach.

Yes and no. A flat stomach is more down to your diet than anything. Plus, he does work his stomach, heavy squats and deads will give a good strong set of trunk muscles.

thehamo

No thursday would be more leg press, calf raises kind of thing, not actual squats. Plus I would do a lot more in terms of chest and back on thursday than I would on monday.

I have always found the deadlifts harder than the squats but having said that, half the time is my grip not so much the ability to lift. Its always the grip that lets me down, eitehr tired arms or the bar slips from my hands ( idont use gloves or anything like that)

BobbyOLeary

No thursday would be more leg press, calf raises kind of thing, not actual squats.

Why? Your goal, according to you is to lose your stomach. This is achievable by weights, cardio and a good diet. You want to be doing the exercises which give you the biggest metabolic effect, these are squats and deadlifts, not calf raises.

The grip on the deadlift, if you're finding it tough use an alternate grip (one over one under) and get some chalk.

EDIT: I just spotted that you use the leg press. Get off that damn thing and squat instead.

brianthebard

thehamo wrote: »

No thursday would be more leg press, calf raises kind of thing, not actual squats. Plus I would do a lot more in terms of chest and back on thursday than I would on monday.

I have always found the deadlifts harder than the squats but having said that, half the time is my grip not so much the ability to lift. Its always the grip that lets me down, eitehr tired arms or the bar slips from my hands ( idont use gloves or anything like that)

Its no wonder they are harder if you've been doing them after the squats all the time, you're probably wrecked.

Transform

Mother of god that program sucks! what height and weight are you?

First off you say you would consider yourself muscular yet you deadlift and squat just 90-100kg and can do 5-6chins?

If you want to drop body fat then post up diet first.

Overall the program is the same split program junk that you see every other joe/jill do in the gym - ok for a while but overall will never get you looking really impressive. Come on man 4 exercises for your shoudlers and biceps???

Deadlift one day squat another and mix in some pushing and pulling exercises on both days.

Then on a 3rd day have a light session (as you mentioned - circuits).

Outside of those three days if you want to do any more then do cardio and even a day just for stretching or a swim/walk.

Adding more days, exercises etc is NOT the answer for your lack of progress. If your not getting stronger then your program or intensity is a problem.

thehamo

IM 5'9 and 13st 9 (about 88kg i think)

I have only started back in the gym after a shoulder injury and I have been squatting about 4 weeks now, same as with the deadlifts.

My usual diet would be as follows

Morning: Porridge with Honey (sometimes 3 wheatabix)

11 am. fruit usually two pieces

Lunch: Can either be a high fibre bread sandwich with tuna or chicken and loads of lettuce, and veg. or a salad ommiting the bread.

midday snack (3pm) more fruit the odd time a small square of dark chocolate (80% cocoa)

Dinner: Depends. Can be veg soup (home made) chicken with loads of veg, stir fry with prawns, steamed salmon with veg, I wouldn't have very many if any carbs with my dinner.

Evening snack: Fruit or rivita with cottage cheese or light cream cheese.

I drink about 6 cups of suggarless black tea a day and about 1.5 litres of water. protein shake during exercise but at no other time.

Transform

diet looks solid so just a matter of spending your time in the gym a little better and the suggestions i made

Drink more green tea instead of the black stuff