Deadlift and Squat Twice a Week

Training Beginners
1

I’m looking to create a 4-day split, probably divided up like Chest/Back, quad dominant/abs, arms/shoulders, posterior chain/calves, but I’m not exactly sure yet. I wanted to know if it would be safe/smart to squat twice a week and deadlift twice a week.

I would do front squats on the quads day and back squats on the posterior chain day. I would also do conventional deadlifts on back day and rdl’s on posterior chain day.

Is that too much? Also, I wasn’t sure if I should include sumo deadlifts or another variation as opposed to rdl’s or conv deadlifts. Thanks.

2

You can squat twice a week, definitely. When doing the Bill Starr 5X5, I actually squat three times a week. Deadlifting may be a different matter, although if you are a complete beginner, you might be able to get by with it.

Still, I think I would deadlift once a week, and do something like a power clean or high pull the other day, instead.

3

I take it from the fact you are posting in the beginner forum that you are indeed a beginner, so you really shouldn’t IMO have a problem with it.

Why not simply have a look about for a four day split program though and use that?

4

I actually have been working out for 8 months now and am just finishing up the V-Diet and two months on full body training. I posted in Beginners because this is the first time that I am trying to develop my own routine (based off of Thib’s recent 4 part article).

I wanted to include either conv deads and rdl’s on different days so I can really grow. I thought rdl’s weren’t too taxing on the CNS, so doing both in the same week would be fine.

5

[quote]thoughts1053 wrote:
I actually have been working out for 8 months now and am just finishing up the V-Diet and two months on full body training. I posted in Beginners because this is the first time that I am trying to develop my own routine (based off of Thib’s recent 4 part article).

I wanted to include either conv deads and rdl’s on different days so I can really grow. I thought rdl’s weren’t too taxing on the CNS, so doing both in the same week would be fine.[/quote]

You wont be able to go heavy on both, use one as your heavy (conventional) and do the other one for higher reps 5+ (RDL)…

6

[quote]matso1236 wrote:
thoughts1053 wrote:
I actually have been working out for 8 months now and am just finishing up the V-Diet and two months on full body training. I posted in Beginners because this is the first time that I am trying to develop my own routine (based off of Thib’s recent 4 part article).

I wanted to include either conv deads and rdl’s on different days so I can really grow. I thought rdl’s weren’t too taxing on the CNS, so doing both in the same week would be fine.

You wont be able to go heavy on both, use one as your heavy (conventional) and do the other one for higher reps 5+ (RDL)…[/quote]

sounds like a good idea. Under 5 reps for conv and over 6 for rdl’s

7

I just finished a beginners routine that had me doing both twice a week. I have heard that some routines go as high as 3x/wk (Rippetoe’s ?).

I’m currently switching to once a week on both exercises, though. I agree with the others that once linear progress halts on these lifts and weights become very heavy for you, you might want to DL once a week only.