Squats & Deadlifts

oceanclub

I'm currently doing squats, and would like to add deadlifts to my routine. Should I do a split routine, with squats on one day and deadlifts on the other? Is it OK to do that and hit your legs twice a week?

P

Yapamillias

oceanclub wrote: »

I'm currently doing squats, and would like to add deadlifts to my routine. Should I do a split routine, with squats on one day and deadlifts on the other? Is it OK to do that and hit your legs twice a week?

P

Depending on what your trying to achieve but I wouldnt do squats and deadlifts on the same day but its grand to do legs twice a week. You will need rest day/days between sessions...listen to your body :pac:

justsomebloke

can you do legs twice a week = yes. can you do squats and deads on the same day = yes.

truthfully from the sound of it I think you probably need to rethink your routine so post it up

TommyKnocker

Hi There

Just to give another view on this. I am currently doing the "Strong Lifts 5x5" program and workout B includes both squats and deadlifts. Now granted you are only supposed to do 1 set of dead lifts for 5 reps.

I am only on this routine 3 weeks and I dropped my weights right back at the start to concentrate on my form. Currently I am doing between 3 and 5 sets on dead lifts for workout B with no problems. Granted I am not lifting anything really heavy (62.5kg tonight for both squat and deadlift), but so far I can recover ok between workouts and every second week I do workout B twice.

I know that almost everyting I have read about these exercises advises that you don't do these on the same day and I am sure as I up the weight I will understand better why this is and may only be able for the 1 x 5 dead lifts, but I just wanted to point out that it is possible.

The "Starting Strength" program also has these 2 lifts in workout B


Best Regards,

M

oceanclub

Joe the Santa wrote: »

can you do legs twice a week = yes. can you do squats and deads on the same day = yes.

truthfully from the sound of it I think you probably need to rethink your routine so post it up

Here's my current one, but want to change it; more compound exercises but without overtraining: (have actually changed it to 4 x 15 and 4 x 8):

* Session 1: lower body

* Squats (barbell) - 3 sets of 20
* Leg curls (machine) - 3 sets of 20
* Calve raises - 3 sets of 20
* Situps

* Session 2: upper body

* Dumbbell press - 3 sets of 10
* Seated row (machine) - 3 sets of 10
* Dumbell shoulder press - 3 sets of 10
* Wide pulldown - 3 sets of 10
* Triceps cable pushdown - 3 sets of 10
* Biceps cable curl - 3 sets of 10

P.

justsomebloke

how many times a week are you training or looking to train

oceanclub

Joe the Santa wrote: »

how many times a week are you training or looking to train

I'd say twice - any more than that would be overtraining, I'm not exactly a natural lifter.

P.

justsomebloke

oceanclub wrote: »

I'd say twice - any more than that would be overtraining, I'm not exactly a natural lifter.

P.

unless you are training in another sport you could easily do 3 full body workouts a week once you are giving yourself a proper rest day between sessions are aren't lifting to near failure, but if you are only working out that often you should be doing full body workouts and thus in answer to your original question yes you can do both but I would probably have one on one day and the other on a different day as part of a full body exercise plan

oceanclub

Joe the Santa wrote: »

unless you are training in another sport you could easily do 3 full body workouts a week once you are giving yourself a proper rest day between sessions are aren't lifting to near failure, but if you are only working out that often you should be doing full body workouts and thus in answer to your original question yes you can do both but I would probably have one on one day and the other on a different day as part of a full body exercise plan

3 full body workouts? Is that in the sense of doing the same routine three times in the week? Or just doing three routines that target the whole body and may overlap slightly?

P.

justsomebloke

oceanclub wrote: »

3 full body workouts? Is that in the sense of doing the same routine three times in the week? Or just doing three routines that target the whole body and may overlap slightly?

P.

it would be doing 2 or 3 different routines where you try and target each muscle group.

so for example

[day1]

squats
hyper extension
pullups
military press
dumbell bench press
some core work

[day2]

deadlift
lunges
push ups
shoulder press
chin up
arm work

[day 3]

barbell bench
dumbell thrusters
good mornings
barbell rows
rotator cuff stuff

justsomebloke

actually forget about that your probably best with this
http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=dp_ob_image_bk

TommyKnocker

Hi All

You could also check out the Starting Strength Wiki http://startingstrength.wikia.com/wiki/Starting_Strength_Wiki

And also check out the Strong Lifts Program (which is very similar to SS) http://stronglifts.com/stronglifts-5x5-beginner-strength-training-program/


Best Regards,

M

Inspector Coptoor

OR

if you wanna keep it simple

Squat Heavy - 5 x 5 on Monday
do leg curls, leg extensions and leg presses - 3 x 10

Deadlift heavy - 5 x 5 on Wednesday
do glute ham raises, good mornings and pull throughs all 3 x 10

Squat Heavy - 5 x 5 on Friday
do leg curls, leg extensions and leg presses - 3 x 10

Obviously you could stick in as much upper body work as well on these days.
try it for 6 weeks and see how you progress
keep it simple in the beginning.

When i say to squat and deadlift heavy, it doesnt mean you allow form to go by the wayside
Find your 1rm in each lift and do the 5x5 with about 75% of the 1rm
the last rep of the last set should be a tough grinder, but not before.

justsomebloke

Liam Henners257 wrote: »

OR

if you wanna keep it simple

Squat Heavy - 5 x 5 on Monday
do leg curls, leg extensions and leg presses - 3 x 10

Deadlift heavy - 5 x 5 on Wednesday
do glute ham raises, good mornings and pull throughs all 3 x 10

Squat Heavy - 5 x 5 on Friday
do leg curls, leg extensions and leg presses - 3 x 10

Obviously you could stick in as much upper body work as well on these days.
try it for 6 weeks and see how you progress
keep it simple in the beginning.

When i say to squat and deadlift heavy, it doesnt mean you allow form to go by the wayside
Find your 1rm in each lift and do the 5x5 with about 75% of the 1rm
the last rep of the last set should be a tough grinder, but not before.

truthfully I'd say a structured programme like bill starr's 5x5 would be better suited in this instance (it's a great programme)

http://www.geocities.com/elitemadcow1/5x5_Program/Linear_5x5.htm

Brian?

Liam Henners257 wrote: »

OR

if you wanna keep it simple

Squat Heavy - 5 x 5 on Monday
do leg curls, leg extensions and leg presses - 3 x 10

Deadlift heavy - 5 x 5 on Wednesday
do glute ham raises, good mornings and pull throughs all 3 x 10

Squat Heavy - 5 x 5 on Friday
do leg curls, leg extensions and leg presses - 3 x 10

Obviously you could stick in as much upper body work as well on these days.
try it for 6 weeks and see how you progress
keep it simple in the beginning.

When i say to squat and deadlift heavy, it doesnt mean you allow form to go by the wayside
Find your 1rm in each lift and do the 5x5 with about 75% of the 1rm
the last rep of the last set should be a tough grinder, but not before.

I agree, I like to keep it simple. Do 3 workouts a week, alternate squat and deadlift plus full body workout.

Inspector Coptoor

That's an intermediate workout, and while i agree it's a good structured programme, it might be too advanced for a beginner to a movement as the OP has said he/she is in relation to the deadlift at least.

justsomebloke

Liam Henners257 wrote: »

That's an intermediate workout, and while i agree it's a good structured programme, it might be too advanced for a beginner to a movement as the OP has said he/she is in relation to the deadlift at least.

which is why I suggested the starting strength programme for the OP. I know the bill starr is an intermediate programme however the OP hasn't actually stated if he is actually a novice or just someone with an unstructed programme. With that said I don't think your programme would be suitable for a beginner as it gives no indication of the progress they should be looking to be making from week to week

oceanclub

How about this to start off with, as a twice a week (probably every three days) full body routine:

Routine 1:

Squats (quads, glutes)
cable wide pull-down (lats)
military press (shoulders)
chest dip (chest)
DB straight leg deadlift (hams)
calf raises

Routine 2:

deadlifts (quads, glutes)
chin up (lats)
DB press (chest)
good mornings (hams)
triceps/biceps

?

P.

Inspector Coptoor

the answer is no progress
do the routine for 6 weeks
then test the new 1rm in each lift and then assess progress and go on to a more advanced programme like the one you suggested.