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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: D4 on June 01, 2011, 03:43:31 am
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Since I am trying to primarily focus on my lower body strength, I want to keep my upper body stuff to a minimum, with enough work to just maintain/gradually and slowly build. I want to Dead Lift and Squat 2x a week, but what I was wondering was, is Dead Lifting heavy 2x a week enough to maintain my upper & middle back/lats muscle mass and strength if not gradually build it?
Also, wouldn't dead lifts be as beneficial if not more beneficial to jumping for single leg jumpers, since single leg jumping is p-chain dominant?
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Nah, the deadlift can be way too much an "isolated" low back exercise. You can use very little leg strength and a lot of low back to lift in the deadlift.
In terms of upperbody I'd limit my training to pushups, chinups, pullups and dips.
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You must use the lowerback when you jump.
What works it more optimally?. Squats or deads?.
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Nah, the deadlift can be way too much an "isolated" low back exercise. You can use very little leg strength and a lot of low back to lift in the deadlift.
In terms of upperbody I'd limit my training to pushups, chinups, pullups and dips.
But ASSUMING one uses a lot of legs, like when I dead lift, I feel it the most on my hamstrings.
I don't like the bodyweight exercises because I can do 20+ in all 4 of those exercises now, so doing dips and push ups, is just as time inefficient as bench pressing to me.
Basically what I'm asking is, If I just do the big 3 lifts, bench/deadlift/squat, will those 3 be enough to work my WHOLE body (mainly the back as well)? If I can limit my workout to just those 3, with a little core, I can be pretty time efficient and lower body focused.
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I read that deadlifts hit the glutes harder than squats.
Hip thrusts seem to own both for the glutes.
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I read that deadlifts hit the glutes harder than squats.
Hip thrusts seem to own both for the glutes.
Read that article from the glute guy, eh?
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Nah, the deadlift can be way too much an "isolated" low back exercise. You can use very little leg strength and a lot of low back to lift in the deadlift.
In terms of upperbody I'd limit my training to pushups, chinups, pullups and dips.
But ASSUMING one uses a lot of legs, like when I dead lift, I feel it the most on my hamstrings.
I don't like the bodyweight exercises because I can do 20+ in all 4 of those exercises now, so doing dips and push ups, is just as time inefficient as bench pressing to me.
Basically what I'm asking is, If I just do the big 3 lifts, bench/deadlift/squat, will those 3 be enough to work my WHOLE body (mainly the back as well)? If I can limit my workout to just those 3, with a little core, I can be pretty time efficient and lower body focused.
i'd probably say this is fine but you'd need to add in a pull and some calves work me thinks
so do weighted pull ups also and do standing calf raises after squats
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this basically seems like a three day split
monday lower body -heavy squats, light DLs or whatever and calf work
wedensday upper body -bench press and weighted pull ups
friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging
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this basically seems like a three day split
monday lower body -heavy squats, light DLs or whatever and calf work
wedensday upper body -bench press and weighted pull ups
friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging
dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?
My calves are pretty strong, so I think I can skip these for the 8 weeks.
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this basically seems like a three day split
monday lower body -heavy squats, light DLs or whatever and calf work
wedensday upper body -bench press and weighted pull ups
friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging
dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?
My calves are pretty strong, so I think I can skip these for the 8 weeks.
how much time are we talking here brother?
and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha
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this basically seems like a three day split
monday lower body -heavy squats, light DLs or whatever and calf work
wedensday upper body -bench press and weighted pull ups
friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging
dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?
My calves are pretty strong, so I think I can skip these for the 8 weeks.
how much time are we talking here brother?
and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha
LMAO alright dirk. Well aiming for 45min-1 hour at most. It's just my dead lifts and squats take a long time because of heavy weights/few reps/ long rest between sets, they eat up a lot of time. But from what I hear, without a direct pulling exercise, I won't be able to maintain my back, so I gotta get that in there I guess.
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Read that article from the glute guy, eh?
I read everything, good or bad.
That is how we advance.
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this basically seems like a three day split
monday lower body -heavy squats, light DLs or whatever and calf work
wedensday upper body -bench press and weighted pull ups
friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging
dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?
My calves are pretty strong, so I think I can skip these for the 8 weeks.
how much time are we talking here brother?
and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha
LMAO alright dirk. Well aiming for 45min-1 hour at most. It's just my dead lifts and squats take a long time because of heavy weights/few reps/ long rest between sets, they eat up a lot of time. But from what I hear, without a direct pulling exercise, I won't be able to maintain my back, so I gotta get that in there I guess.
you ought to just try and do pull ups between suqat or deadlift sets if you think you can manage it...thats probably your best option
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this basically seems like a three day split
monday lower body -heavy squats, light DLs or whatever and calf work
wedensday upper body -bench press and weighted pull ups
friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging
dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?
My calves are pretty strong, so I think I can skip these for the 8 weeks.
how much time are we talking here brother?
and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha
LMAO alright dirk. Well aiming for 45min-1 hour at most. It's just my dead lifts and squats take a long time because of heavy weights/few reps/ long rest between sets, they eat up a lot of time. But from what I hear, without a direct pulling exercise, I won't be able to maintain my back, so I gotta get that in there I guess.
you ought to just try and do pull ups between suqat or deadlift sets if you think you can manage it...thats probably your best option
Yeah man I just came up with a schedule I think I can pull off within under a hour. Check my journal's May 26 post and let me knwo what you think. Link is in my sig
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this basically seems like a three day split
monday lower body -heavy squats, light DLs or whatever and calf work
wedensday upper body -bench press and weighted pull ups
friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging
dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?
My calves are pretty strong, so I think I can skip these for the 8 weeks.
how much time are we talking here brother?
and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha
LMAO alright dirk. Well aiming for 45min-1 hour at most. It's just my dead lifts and squats take a long time because of heavy weights/few reps/ long rest between sets, they eat up a lot of time. But from what I hear, without a direct pulling exercise, I won't be able to maintain my back, so I gotta get that in there I guess.
you ought to just try and do pull ups between suqat or deadlift sets if you think you can manage it...thats probably your best option
Yeah man I just came up with a schedule I think I can pull off within under a hour. Check my journal's May 26 post and let me knwo what you think. Link is in my sig
meh...i dunno if super setting is a good idea...but i'll admit i'm no expert...if i were you i'd just stick with squating one day and dead lifting the other...or just picking one and stick to it for the 8 week period
also depending on what you are looking to do you could make this a hypertrophy block and hit 3 or 4 sets of like 8 to 10... or you could make it a pure strength and stick to lower reps...i dunno!!
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i will also suggest alternating supersets
maybe try;
session 1
squats work up to a 3rm over 6 - 8 sets
in btw your 1st 4 - 5 sets do some rows and bench presses and when the squats get hard, take them out
session 2
deads 3rm
row/bench
easily under an hr
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i will also suggest alternating supersets
maybe try;
session 1
squats work up to a 3rm over 6 - 8 sets
in btw your 1st 4 - 5 sets do some rows and bench presses and when the squats get hard, take them out
session 2
deads 3rm
row/bench
easily under an hr
What will help me get stronger faster? 6-8 sets of squats 1 day and DL 6-8 sets another like u said, or 3-4 sets of both 2x a week
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^ Depends on how intense the sets are. You only need to do 3 sets a week at 90% to stimulate your nervous system enough to gain strength. The rest of your leg work should be devoted to hypertrophy gains that make your legs bigger and stronger and will assist you in adding strength to your squats and deads.
If you do 6-8 sets twice a week, that's 12-15 sets of intense lifting. You will likely drain your nervous system and find that you are not progressing. Your nervous system needs more time to recover than your muscles.
Also, don't forget to do power exercises during your strength phase to maintain your explosion.
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^ Depends on how intense the sets are. You only need to do 3 sets a week at 90% to stimulate your nervous system enough to gain strength. The rest of your leg work should be devoted to hypertrophy gains that make your legs bigger and stronger and will assist you in adding strength to your squats and deads.
If you do 6-8 sets twice a week, that's 12-15 sets of intense lifting. You will likely drain your nervous system and find that you are not progressing. Your nervous system needs more time to recover than your muscles.
Also, don't forget to do power exercises during your strength phase to maintain your explosion.
Yes, I will be doing exercises to maintain my explosion.
No, I do NOT need to do only 3 sets of 90% a week to gain strength and devote the rest of my training to hypertrophy. I can do plenty more than 3 sets, and maybe I don't want to hypertrophy? I realize doing 2-4 reps heavy is mainly strength gains, but hypertrophy will come along with it as well slowly, but intentionally aiming for hypertrophy is not my goal.
12-15 sets of heavy lifting a week is fine... Plenty of people do more, and I've done more than this before, and my CNS recovers fine.