[quote]twiggy1 wrote:
[quote]Goodfellow wrote:
[quote]twiggy1 wrote:
[quote]Goodfellow wrote:
[quote]twiggy1 wrote:
Hi guys, was wondering how to fit in the big lifts so as to not have too much overlap and get good gains?
I would really like to get much stronger (lifts are around the 300lbs mark), and I find that my big lifts seem to progress best when done about every 5th or 6th day (e.g. Mon/Fri/Tue/Sat). after trialling a few frequencies, once per week vs roughly twice a week, the twice a week gives me the best progress. Doing a lift once a week I find progress slows pretty badly if at all.[/quote]
How do you know this when your lifts are ‘around the 300lbs’ mark? I’m thinking that you are over-thinking.
[quote]twiggy1 wrote:
Problem is, if I do deadlifts and squats every 5 days roughly, I burn out quickly and the lifts comes a screeching standstill (not to mention the lower back excessive loading). And if I lower the frequency of the lifts, progress is very slow, if at all.
[/quote]
Simple, eat more and/or leave 1-2 reps in the tank on the lifts.
Your split doesn’t really matter, just leave 2 days between squats and deadlifts. Stay between 3-5 reps, perhaps a bit higher rep range for squats.
Train 5+ days a week.
Have a day off before the lift you want to improve on the most.
Simples.[/quote]
LOL yeh I know Im still weak. I just mean from a progression point of view - started off really weak; my bench was less than 100lbs, squats were 175lbs (and they were quarter ones!), deadlifts were about the same as squats.
I do leave a few reps in the tank, but I think that doing a mixture of squats/deadlifts 3x per week is still too much? doing it in a Mon/Wed/Fri pattern I’m only resting one day between big lifts?[/quote]
It all depends on your volume and level of effort.
You could do squats AND deadlifts 7x a week each, if you only do 1 set of 3-5 reps with 2-3 reps left in the tank on those sets (That might be a good way of gaining strength on them if you need to work on your technique/acceleration or whatever).
Like I said, your split doesn’t matter.
Or you could do them once a week each, and do an all out set of 3-8 reps. This is harder to manage though. You can’t do balls out/adrenaline fueled sets all the time (maybe once a month), so you need to know when to listen to your body, and back off some weeks (simply by leaving a couple of reps in the tank).
My advice is this: Do each one once a week, like I said above. DON’T psyche yourself out before each lift and go fucking nuts in an adrenaline fueled frenzy (unless you really want to if you had a bad day or whatever =P), just concentrate and lift it. This is the best way to maintain constant progression for a long time.
If you want to specialize on one then do what I said and train it 5-7x a week, but I recommend against this, you need to give equal focus to EVERYTHING or you will develop a weak link somewhere, and you will stall.
p.s - can’t go wrong with a bodypart split
[/quote]
Yeh I was beginning to feel that once a week would be the most sensible if I want to do both lifts together in one week, long term.
I’ve read the 531 book from Wendler and it seemed to make much sense (especially the not going balls out all the time and the progression/deload parts).
I’ve also looked into C_C’s thread (wow that took ages! lol), and he seems to recommend 3 or 4 way splits which I would like to start once I’ve gotten more used to the basic lifts. I think that C_C likes lower volume routines which I like too. Only thing I’m not sure about is the fact that with many bodypart splits, it seems they put more emphasis on squats and partial deadlifts (to save legs I think)? Also, there seems to be some over-lap especially as regards back training if doing bodyparts quite frequently?[/quote]
Regular deadlifts on back day works fine for me. The extra frequency for my legs is working well.
