Squats/Deadlifts/Presses

street

Hi

For a beginner wanting to gain muscle mass and doing a 3 day full body workout routine (using dumbells), what would be the right/safe amount of squats, deadlifts and presses to do per week and how many sets and reps of each? And as regards the squats and deadlifts is it ok to mix the 2 in one week or better to do all squats one week and deadlifts the next and so on.. I've heard some people only do deadlifts every second week or so with 1 set of 1-5 reps? I'm a bit confused here and could do with some help. The routine i'm doing would be along the lines of the one outlined here: http://www.bodybuilding.com/fun/iovate5.htm

Thanks

dave80

street wrote: »

Hi

For a beginner wanting to gain muscle mass and doing a 3 day full body workout routine (using dumbells), what would be the right/safe amount of squats, deadlifts and presses to do per week and how many sets and reps of each? And as regards the squats and deadlifts is it ok to mix the 2 in one week or better to do all squats one week and deadlifts the next and so on.. I've heard some people only do deadlifts every second week or so with 1 set of 1-5 reps? I'm a bit confused here and could do with some help. The routine i'm doing would be along the lines of the one outlined here: http://www.bodybuilding.com/fun/iovate5.htm

Thanks

depends on how much weight your lifting and if its to failure?

street

dave80 wrote: »

depends on how much weight your lifting and if its to failure?

Don't laugh now, but it'll be about 20kg in total (maybe slightly more).. for those exercises.. Since i'm only starting off i probably won't be able to complete all the sets perfectly with good form, so.. to failure?

dave80

street wrote: »

Don't laugh now, but it'll be about 20kg in total (maybe slightly more).. for those exercises.. Since i'm only starting off i probably won't be able to complete all the sets perfectly with good form, so.. to failure?

wit that kind of weight you could do the squats and deads each time you workout, the presses could be done every other workout

as for sets and reps 3-5 x 8-10 should get you going

street

dave80 wrote: »

wit that kind of weight you could do the squats and deads each time you workout, the presses could be done every other workout

as for sets and reps 3-5 x 8-10 should get you going

Thanks Dave. Why can't i do chest presses on the same day? Can you explain the sets and reps a bit more clearly man sorry, i don't know what you mean!?

dave80

street wrote: »

Thanks Dave. Why can't i do chest presses on the same day? Can you explain the sets and reps a bit more clearly man sorry, i don't know what you mean!?

i taught you were just going to do shoulder presses wit the 20kg dumbells which for a beginner would be heavy enough so i suggested every other workout


Maybe try this:

Day 1:
Squat
Stiff Leg Deadlift
Calf Raise
Chest Press/Push up (if you have a bench do Chest Press if not Pushup)
Dumbbell Row
Curl

Day 2:
Deadlift
Goblet Squat
Lunge
Shoulder Press
Dumbbell Row
Overhead Tri Extension

then repeat

3 to 5 sets of 8 to 10 repetitions

street

dave80 wrote: »

i taught you were just going to do shoulder presses wit the 20kg dumbells which for a beginner would be heavy enough so i suggested every other workout


Maybe try this:

Day 1:
Squat
Stiff Leg Deadlift
Calf Raise
Chest Press/Push up (if you have a bench do Chest Press if not Pushup)
Dumbbell Row
Curl

Day 2:
Deadlift
Goblet Squat
Lunge
Shoulder Press
Dumbbell Row
Overhead Tri Extension

then repeat

3 to 5 sets of 8 to 10 repetitions

Ah ok, sorry i should have been clearer. You've given me a good idea there of what i should be doing, nice one. I'm going to stick to the regular deadlift though, for my back's sake! I read something about lunges doing more harm than good (on the knees) so i'm avoiding those. And i'm gonna do handstand pushups and dips instead of some of the isolation exercises for shoulders and triceps. For the moment anyway.. Many thanks!

marathonic

street wrote: »

And i'm gonna do handstand pushups and dips instead of some of the isolation exercises for shoulders and triceps. For the moment anyway.. Many thanks!

How difficult are handstand pushups? I've never tried them (just a newbie) but have always been under the impression that they'd be very tough.

street

marathonic wrote: »

How difficult are handstand pushups? I've never tried them (just a newbie) but have always been under the impression that they'd be very tough.

They're easy man. Nah i haven't tried them yet tbh (have a backstrain), but looking foward to them as i like doing pressups. I'm sure they get easier the more you do them. Thats usually how it works right? I found this vid helpful:

http://www.nowloss.com/best-exercise-for-bigger-stronger-wider-shoulders.htm

The guy sounds a bit like mike tyson lol

Good luck!

Mellor

marathonic wrote: »

How difficult are handstand pushups? I've never tried them (just a newbie) but have always been under the impression that they'd be very tough.

Very hard.
You are basically pressing your bodyweight.

street wrote: »

They're easy man. Nah i haven't tried them yet tbh (have a backstrain), but looking foward to them as i like doing pressups. I'm sure they easier the more you do them. Thats usually how it works right? I found this vid helpful:

If you are only pressing 20kg (did I read that right?), then you won't be able to do a hand stand press up.

They really are nothing like press-ups. Far heavier load, on a weaker muscle.
Easily the hardest of all the standard bodyweight exercises (I'm not counting crazy planch press, or one-handed HSPUs as standard)

marathonic

Mellor wrote: »

Very hard.
You are basically pressing your bodyweight.

Good point! I guess I'll not be attempting them for a while then.

Now, just have to get my shoulder press up from 24kg to 74kg

Molly

I wouldn't say it's pressing your body weight, also it's a smaller range of motion. For example I was able to do 7 or 8 HSPU while only being able to press 120/125 lbs while weighting 150/155 lbs

Hanley

dave80 wrote: »

i taught you were just going to do shoulder presses wit the 20kg dumbells which for a beginner would be heavy enough so i suggested every other workout


Maybe try this:

Day 1:
Squat
Stiff Leg Deadlift
Calf Raise
Chest Press/Push up (if you have a bench do Chest Press if not Pushup)
Dumbbell Row
Curl

Day 2:
Deadlift
Goblet Squat
Lunge
Shoulder Press
Dumbbell Row
Overhead Tri Extension

then repeat

3 to 5 sets of 8 to 10 repetitions

Good advice.

street

Mellor wrote: »

If you are only pressing 20kg (did I read that right?), then you won't be able to do a hand stand press up.

I'm gonna keep at them till i can do them.

Mellor

Molly wrote: »

I wouldn't say it's pressing your body weight, also it's a smaller range of motion. For example I was able to do 7 or 8 HSPU while only being able to press 120/125 lbs while weighting 150/155 lbs

I imagine you weren't doing full RoM?

I was being quite rough. BW press is a general way to look at it.
But if you want to get specific.

The RoM isn't smaller for full HSPUs, a full HSPU is off paralettes (sp?)
But most consider from the ground as perfectly acceptable. Here the Rom is smaller so you would need to press slightly less than bodyweight.

As for the load, calling it BW was just convience. In reality, when you press you are lifting the bar+plates+forearms, with a HSPU you are lifting BW less forearms
So the load could below bodyweight

street wrote: »

I'm gonna keep at them till i can do them.

But how exactly do you propose this? Just do a headstand not being able to move?
It's the same as loading up 100kg on pins at chest level when 40kg is you max, and just trying to lift it everyday until you do

Molly

Full ROM is on parallettes according to what? The only place I had a need to do HSPU was while I was doing CrossFit and the standard there is head to ground.

Theres lots of ways to build towards them. Put your feet up on a box and do push ups, use bands or use something to shorten the range of motion and steadily put a smaller object under your head.

Mellor

Molly wrote: »

Full ROM is on parallettes according to what? The only place I had a need to do HSPU was while I was doing CrossFit and the standard there is head to ground.

It's just an easier naming convention, if head to ground was full rom, then what is para's? Full and a bit rom, makes little sense to refer to it that way.

I wasn't suggesting that you were doing real HSPUs (to be clear, I can't do them off para's and from the ground I'm sloppy) , its was just in reply to your comments about the ROM being smaller. I was pointing out that it isn't always.

Also, the first, and only place I came across HSPUs from para's was crossfit

Theres lots of ways to build towards them. Put your feet up on a box and do push ups, use bands or use something to shorten the range of motion and steadily put a smaller object under your head.

I agree, I personally did reduced ROM, and negative to work towards them. I do feel that if you aren't close to completing one, then you will get stronger quicker using a 5 rep max with OHP. As there little gain doing constant singles.

But the previous just said he'll keep trying them because they look easy, at which point I did a little :rolleyes:

Molly

It's just an easier naming convention, if head to ground was full rom, then what is para's? Full and a bit rom, makes little sense to refer to it that way.

Deficit deadlifts? Just look at the standard for the regionals this year. It's head to abmat and hands on 2 plates so works out as head to ground. Theres been one or two mainsite workouts like maximum deficit hspu. Parallettes are better for freestanding HSPU as your wrists are in a more comfortable position

I would agree about your overhead press comment if you're no where near doing a HSPU.

street

Mellor wrote: »

But the previous just said he'll keep trying them because they look easy

No i didn't mate. I said i'll keep trying them until i can do them.