Squatting and deadlifting
Replies
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Can anyone recommend a simple squat/deadlift/bench, 3 days on 1 day off, tried and tested, available online, routine?
Or does such a thing not exist?
It may be better if I start a new thread to ask.
i think you just described a rountine right there. only you'd have 4 days off a week. its low volume but there is nothing wrong with that especially if strength is the goal.0 -
Everyone seems to think I need to follow a specific programme which someone else has already written down though. And I can't find one which matches these criteria.
I think I'll just carry on what I'm doing, trying to change is confusing me too much.0 -
From what I understand, you need about a day in between for your muscles to heal which is really important for growth. SO if you're trying to build muscle I don't think it would be the best way to go about it. However, I don't think there would be any harm in trying it out - not sure what your goals are.0
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I'm looking for strength more than size at the moment.
I was doing a pull/push/legs. But I think I might switch to an upper/lower, so I can hit everything three times a week instead of two.0 -
The reason you cannot find a routine that fits your criteria is because your criteria is not very reasonable. If you need to, find a well established routine and modify it to fit your needs. It is not a recommended modification to double the volume, however.
I get the feeling you are trying to find a shortcut to the process; it does not work this way. For instance, you cannot work out for 24 hours straight and have that be the same as working out consistently for a month. There are many, many people that have accomplished what you are hoping to accomplish and have done it by true and tested programs. The best way to get to where they are is to do what they have done.
Be patient - you'll get there.0 -
If you're looking at doing a 5*5 want to improve your strength... That's about as close to description of StrongLifts 5*5 that you can come by...
Yep. OP should just do SL 5x5 for a bit.0 -
Training the same part of your body more than twice a week is very unnecessary! Your body needs a break, I def do not reccomend this.0
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I want to work out more than three times a week though.
I tried to find a routine which I could modify, but no luck.
I'm not trying to find a short cut, I just like to workout regularly.0 -
I'm thinking about changing my routine from squatting and deadlifting twice per week to deadlifting five or six times per week, and squatting three or four times per week.
Is this a bad idea?
p.s. I've had a hamstring injury and I'm worried that I'll re-injure it.
What are your objectives? Most people don't need (and shouldn't have) more than 2 or 3 sessions per week. Lifting weights is just to stimulate muscle growth. The actual growth happens with the right nutrition (proper protein intake) and resting (long sleeping hours and definitely not over-training).0 -
Training the same part of your body more than twice a week is very unnecessary! Your body needs a break, I def do not reccomend this.
But what about all the full-body routines that work out the same part of your body three times a week?0 -
I am inclined to agrree with most people who have already commented. Squats and deadlift's are big weight excercises and large muscle groups. I cannot see a benefit of increasing them to 5x a week. I don't think your body will recover quickly enough. Keep in mind I am no expert
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I'm thinking about changing my routine from squatting and deadlifting twice per week to deadlifting five or six times per week, and squatting three or four times per week.
Is this a bad idea?
p.s. I've had a hamstring injury and I'm worried that I'll re-injure it.
What are your objectives? Most people don't need (and shouldn't have) more than 2 or 3 sessions per week. Lifting weights is just to stimulate muscle growth. The actual growth happens with the right nutrition (proper protein intake) and resting (long sleeping hours and definitely not over-training).
I'm trying to improve strength rather than size. The sessions would be low volume.0 -
I'm looking for strength more than size at the moment.
I was doing a pull/push/legs. But I think I might switch to an upper/lower, so I can hit everything three times a week instead of two.
Lift very heavy and with low repetition sets (e.g., 6 reps). But don't do the mistake of over-training.0 -
As someone who recently pulled a hip flexor from overuse, I'd say it's probably not a great idea. Rest days suck for me, but now I make sure I take them. Otherwise, my body will make me take one. I'd prefer them to be voluntary...0
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Have you looked at Layne Norton's PHAT routine? It is higher volume and may be more what you are looking for.0
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Have you looked at Layne Norton's PHAT routine? It is higher volume and may be more what you are looking for.
I don't want hypertrophy days, and my gym doesn't have the equipment I'd need for some of his lifts.0 -
If you are hitting the squats and deadlifts hard enough, 2x a week is plenty. Low reps at maximum intensity with heavy weight and plenty of rest is what builds strength, not *****footing around doing high reps of warmups every day.0
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Have you looked at Layne Norton's PHAT routine? It is higher volume and may be more what you are looking for.
I don't want hypertrophy days, and my gym doesn't have the equipment I'd need for some of his lifts.
At your experience level it won't make much of a difference to be honest. And for the excuse of not having the equipment, find alternatives; they exist for every exercise.
Follow the advice you've received in this thread for a year or so and then it will make more sense to be having these discussions.0 -
Have you looked at Layne Norton's PHAT routine? It is higher volume and may be more what you are looking for.
I don't suggest PHAT just yet. It's a hard program, very hard to recover from and not recommended unless more experienced.. Personally I wouldn't yet go with it.
SL, SS, 5/3/1 or NROL would be a much better option for now, IMO0 -
Probably said, and re-said, but no keep it at twice a week. It won't make you stronger, it'll just run you into the ground. You need rest.
Consider a program like Wendler's 5/3/1 and stick to it. You'll be fine.0 -
weightlifting and physical therapy arent the same thing.
how bad is your posture and who diagnosed this?
did you read one article about APT and become a doctor?0 -
Deads are the greatest exercise known to man, but five times a week? That's a high intensity movement. I suppose if you cycled between full load and light load you could do it, but why? Squats as well. I don't even do the two on the same day anymore, I'd think that five times in a week would just wear me down and slow my progress.
Rigger
What he said.0 -
Have you looked at Layne Norton's PHAT routine? It is higher volume and may be more what you are looking for.
I don't want hypertrophy days, and my gym doesn't have the equipment I'd need for some of his lifts.
At your experience level it won't make much of a difference to be honest. And for the excuse of not having the equipment, find alternatives; they exist for every exercise.
Follow the advice you've received in this thread for a year or so and then it will make more sense to be having these discussions.
If I'm just using alternatives then I'm not doing his routine, I'm doing something different.0 -
weightlifting and physical therapy arent the same thing.
how bad is your posture and who diagnosed this?
did you read one article about APT and become a doctor?
No, I can see my posture is bad without a diagnosis. My shoulders hunch forward, my stomach sticks out, and my lower back rounds, causing my pain. I need to stretch the tense muscles and strengthen the weak ones.0 -
I think I'm just going to do an upper/lower split, it should give me good frequency without over doing it. Thanks for the input everyone.0
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You could add yoga therapy in between normal lifting days (or after). It really does help exactly the sort of thing you are talking about.0
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Have you looked at Layne Norton's PHAT routine? It is higher volume and may be more what you are looking for.
I don't want hypertrophy days, and my gym doesn't have the equipment I'd need for some of his lifts.
At your experience level it won't make much of a difference to be honest. And for the excuse of not having the equipment, find alternatives; they exist for every exercise.
Follow the advice you've received in this thread for a year or so and then it will make more sense to be having these discussions.
If I'm just using alternatives then I'm not doing his routine, I'm doing something different.
Looks like you've got it figured out. Best of luck to you.0 -
I think I'm just going to do an upper/lower split, it should give me good frequency without over doing it. Thanks for the input everyone.
If you're just going for strength, you should consider Wendler's 5/3/1. His Boring But Big, Template 2 is perfect.
You have a big lift for strength, followed by it's counterpart for reps and mass.
Example:
Upper Day 1
Bench [Strength] + Press 5x10 @ 50%
Upper Day 2
Press [Strength] + Bench 5x10 @ 50%
Same for Squats and Deadlifts on lower days.
His program is excellent, check it out.0 -
I think I'm just going to do an upper/lower split, it should give me good frequency without over doing it. Thanks for the input everyone.
If you're just going for strength, you should consider Wendler's 5/3/1. His Boring But Big, Template 2 is perfect.
You have a big lift for strength, followed by it's counterpart for reps and mass.
Example:
Upper Day 1
Bench [Strength] + Press 5x10 @ 50%
Upper Day 2
Press [Strength] + Bench 5x10 @ 50%
Same for Squats and Deadlifts on lower days.
His program is excellent, check it out.
I was curious about the newer templates for Wendler, but I didn't really know enough about it. I assume all of the Wendler stuff is in books and I don't really have any money to be buying things at the moment. Plus, won't that template still be just three days a week? I want something more frequent really.0
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