Deadlifts and Squats

Training Bodybuilding
1

Once or twice a week?

I just finished doing an intense cluster training program - 4 days a week, 2 upper body sessions, 2 lower body sessions per week. So squats, deads, weighted chins all twice a week

Now, I’m looking to slow things down a bit with this routine:

Monay: Deadlifts, weighted chins, biceps

Wed: Chest and shoulders and calves

Friday: Squats and triceps and abs

** Doing reverse pyramid training - with just 2/3 working sets

What are thoughts on doing heavy lifts once VERSUS twice a week? (for lean muscle gain)

2

What’s your goal with this? Me thinks you need more leg and back work?

3

You list some muscles and some exercises which would be a flaw in your routine. Nobody can give you a proper critique until they know what they’re looking at. Does deadlifts mean sets of deadlifts with your reverse pyramid? Then squat and chinups I imagine are the same… but what does chest, triceps, biceps, calves and shoulders mean?

4

[quote]Springbok1 wrote:
Once or twice a week?

I just finished doing an intense cluster training program - 4 days a week, 2 upper body sessions, 2 lower body sessions per week. So squats, deads, weighted chins all twice a week

Now, I’m looking to slow things down a bit with this routine:

Monay: Deadlifts, weighted chins, biceps

Wed: Chest and shoulders and calves

Friday: Squats and triceps and abs

** Doing reverse pyramid training - with just 2/3 working sets

What are thoughts on doing heavy lifts once VERSUS twice a week? (for lean muscle gain)[/quote]

Try.

5

If all you’re doing for lower body is deads and squats, good luck with your wheels…you’ll end up with some serious deficiencies for sure.