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Nathaniel1995
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« on: February 04, 2012, 08:57:29 PM » |
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My current routine is mon-chest/triceps wed-legs fri-back/biceps/shoulder. Ive been thinking of adding deadlifts to back day as I already have deadlifts on leg day. Would this overtrain me?
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Current lifts of May 2012:
Bench: 255lbs x 5 (goal: 365lbs/166kg)
Squat: 335lbs x 1 (goal: 495lbs/225kg)
Deadlift: 315lbs x 24 (goal: 585lbs/265kg)
All at 5'6", 175 pounds, 16 years old.
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Polished
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« Reply #1 on: February 04, 2012, 09:15:14 PM » |
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Deadlifting twice a week is fine, but on Wednesday and Friday? Might be tough, unless you use one of the days just to practice technique at a very low weight.
If you want to deadlift 2x per week, try to space it out, and work it into a FBW routine.
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Goals: Squat 365 ATG (315 3x3 Current) Deadlift 455 425x3Bench 275 1RM 245x3Check out my progress diary if you'd like =)
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Nathaniel1995
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« Reply #2 on: February 04, 2012, 09:20:40 PM » |
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What if I switch legs to Monday? I'll deadlift on Monday and Friday. And If I do deadlift 2x a week, would I have to add an extra exercise for quads to balance it out with the glute exercises since I'm adding deadlifts? My current leg day is 3x5 deadlifts, 4x8-16 front squats, 3x8-16 hack squats, and 3 sets of GHR.
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Current lifts of May 2012:
Bench: 255lbs x 5 (goal: 365lbs/166kg)
Squat: 335lbs x 1 (goal: 495lbs/225kg)
Deadlift: 315lbs x 24 (goal: 585lbs/265kg)
All at 5'6", 175 pounds, 16 years old.
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will harwood
Jr. Gnome
Reputation Power: 1
Posts: 74
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« Reply #3 on: February 05, 2012, 01:14:20 AM » |
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on leg day i would do romanian deadlifts and put regular deadlifts on back day, romanian deadlifts will work you hamstrings more and are less intense giving you a better recovery to be able to deadlift heavy on friday. anither reason to do this would be if you had any squat variation on leg day, would make that a much more productive session as your energy is all used up by heavy deadlifting
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Alsavier
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« Reply #4 on: February 05, 2012, 08:38:08 AM » |
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Powerlifters would generally have a dynamic and max effort workout, Deadlifting twice a week. Basically I recommend; Day 1; Max Effort Deadlifts. Here you work up to heavy weights after warming up, triples, 5's, singles, whatever your doing. Day 2; Speed Deadlifts. If you know your 1rm, you take 50% of that (give or take, generally go slightly less) and do speed pulls. Keeping good form (of course) and staying tight, you rip the bar off the floor fast for 1 rep and stop. Then 30secs-1min later you do the same again, and do 8-10singles. And now you work up to a heavy set of 3, it'll be lighter than usual, but the whole point of this is to make the muscles work in a fatigued state, more muscle fibres will be recruited as a result. http://www.t-nation.com/free_online_article/sports_body_training_performance/the_periodization_bible_part_iiGoes into abit more detail.  |
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MercNil
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« Reply #5 on: February 05, 2012, 08:43:55 AM » |
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But in the PB one does not deadlift twice a week. May be you mean exercises similar to deadlifts are done instead of deadlifts like good mornings, box squats, deadlifts on boxes, etc. And for speed day you do deadlifts with bands, the purpose of which is to minimize the eccentric phase, increase the speed, and for technique.
:3
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Arthas
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« Reply #6 on: February 05, 2012, 08:45:24 AM » |
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Deadlifting twice a week is fine, but on Wednesday and Friday? Might be tough, unless you use one of the days just to practice technique at a very low weight.
If you want to deadlift 2x per week, try to space it out, and work it into a FBW routine.
Explain me pls, how full body workout is so good? I see only cons when it comes to comparison to 2-3 day splits and FBW. Main reason why I say so is because you break so many muscle groups that it completely run down your immune system, makes you into zombie like being - which is equal to impermissibly extended regeneration period. |
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joe101
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« Reply #7 on: February 05, 2012, 10:37:57 AM » |
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^What makes you think fatiguing lots of muscle groups slightly is worse for your immune system than fatiguing one muscle group heavily?
If you are a novice (which I assume you are from the question you are asking) then FB routines will yield far greater results than a split. Same goes for the OP.
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Age: 25
Height: 6 foot (183cm)
Weight: 80kg (176lbs)
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Alsavier
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« Reply #8 on: February 05, 2012, 10:49:16 AM » |
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But in the PB one does not deadlift twice a week. May be you mean exercises similar to deadlifts are done instead of deadlifts like good mornings, box squats, deadlifts on boxes, etc. And for speed day you do deadlifts with bands, the purpose of which is to minimize the eccentric phase, increase the speed, and for technique.
:3
Yes ofc I just don't know if he has bands or not, you can still do speed Deads and get plenty out of them, even if you have no special equipment such as bands or chains. |
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Arthas
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« Reply #9 on: February 05, 2012, 11:19:59 AM » |
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^What makes you think fatiguing lots of muscle groups slightly is worse for your immune system than fatiguing one muscle group heavily?
If you are a novice (which I assume you are from the question you are asking) then FB routines will yield far greater results than a split. Same goes for the OP.
Ok, so now I know what you think of me, but you didn't answered my question. Though I didn't sayd that in 2-3 days split program you would fatigue one muscle group heavily (I meant abbreviated... So it's opposite). Why you thought that I talk about heavy damage? |
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« Last Edit: February 05, 2012, 11:27:54 AM by Arthas »
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Polished
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« Reply #10 on: February 05, 2012, 11:43:48 AM » |
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@Arthas
The benefits of full body workouts have been discussed at length, but the reason I think they're particularly great is that they allow for a higher training frequency of muscle groups without frying the CNS too hard.
If you keep the training volume per session at a reasonable level, you can break PR's 3x per week, every week for months at a time, occasionally taking a week to deload. When you can train movements more frequently, the movement pattern becomes better and more efficient. Efficiency = strength = very yes.
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Goals: Squat 365 ATG (315 3x3 Current) Deadlift 455 425x3Bench 275 1RM 245x3Check out my progress diary if you'd like =)
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Arthas
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« Reply #11 on: February 05, 2012, 11:55:06 AM » |
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@Arthas
The benefits of full body workouts have been discussed at length, but the reason I think they're particularly great is that they allow for a higher training frequency of muscle groups without frying the CNS too hard.
If you keep the training volume per session at a reasonable level, you can break PR's 3x per week, every week for months at a time, occasionally taking a week to deload. When you can train movements more frequently, the movement pattern becomes better and more efficient. Efficiency = strength = very yes.
Well if it's truth that you can break your PR's 3x per week, then ok I agree it's much better. Though I by my self couldn't do it for my life (I think) and here is reason: My workout on paper looks very easy Lets take 1st day for example (I would say monday but it's not always monday). I do mainly bench press and overhead press 3x working sets and 1x pump set (15reps on bench nad 12 on overhead press) though I pump not every workout. And I can say that my chest is sore for 1-2 days, and it's still not fully regenerated for another 1-2 days, so how ever I could do 3x FBW and break my PR's. With this simple program I am able to progress every week though, yes im not super advanced lifte, im only 18, im tall 188cm, though I can bench press more than I weight for reps, well main point here that it works for me. With leg day it's pretty same, I do only squat and deadlift (romanian) as my main exercises, and pulldowns for my back, same with progress here. So are those FBW realy so good? (I train only twice a week, and you pretty much have my program here). Doesn't look looke heavy damage eh? |
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« Last Edit: February 05, 2012, 11:57:28 AM by Arthas »
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Polished
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« Reply #12 on: February 05, 2012, 12:06:12 PM » |
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Well, already I can see a hint of what a potential problem would be- if you're trying to hit two pressing movements every workout, occasionally including a "pump" or burn-out set after your working sets, of course you're going to be a little sore 2 days later.
The whole trick to FBW is making the routines low volume, like I said. 3-5 working sets per muscle group is more than enough if you'll be hitting it with any kind of intensity twice more that week (9-15 total weekly sets, which is more than sufficient for CNS adaptation and muscular growth). That's why the most common two 3x week FBW you see (Stronglifts and Starting Strength) stress one push and one pull per workout, with lower body movements being the prime focus.
But if what you're doing works for you, all the power to you! Everyone's body is different, and learning to adjust the stimuli to maximize your results is part of the beauty of training.
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Goals: Squat 365 ATG (315 3x3 Current) Deadlift 455 425x3Bench 275 1RM 245x3Check out my progress diary if you'd like =)
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Arthas
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« Reply #13 on: February 05, 2012, 12:11:08 PM » |
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Well, already I can see a hint of what a potential problem would be- if you're trying to hit two pressing movements every workout, occasionally including a "pump" or burn-out set after your working sets, of course you're going to be a little sore 2 days later.
The whole trick to FBW is making the routines low volume, like I said. 3-5 working sets per muscle group is more than enough if you'll be hitting it with any kind of intensity twice more that week (9-15 total weekly sets, which is more than sufficient for CNS adaptation and muscular growth). That's why the most common two 3x week FBW you see (Stronglifts and Starting Strength) stress one push and one pull per workout, with lower body movements being the prime focus.
But if what you're doing works for you, all the power to you! Everyone's body is different, and learning to adjust the stimuli to maximize your results is part of the beauty of training.
Well thats truth, however Im not just blindly chosen bench press and ovehead press, I just want to emphasize on bench for now my goal is to reach 100kg on bench for 6 reps, then I will put overhead 1st exercise on workout, or I will drop out flat bench and add incline bench with overhead press... Also by doing these 2 exercises with intensity I get invovled triceps heavily, my chest and shoulders mainly worked here, also I said that I don't do pump set every week, thought it takes time for me to regenerate, anyway... to long to do same workout 3times a week. |
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« Last Edit: February 05, 2012, 12:27:13 PM by Arthas »
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