Deads and Squats: And others

C

cwrigh5

New Member
So I just completed my first HST cycle and I really enjoyed it. Ive seen measurable improvements in my back and shoulders, and Ive gone up at least 5-10 pounds on all my lifts. But Im about to start to new routine and I need some help setting up.

So I did an alternating routine A and B routine

A

Squats
SLDL
Calfs
Flat Bench
Bent Rows
Pulldowns
Military press
Then arms

B

Deads
Incline Press
Cable Flys
Bent rows
Pulldowns
Military press
then Arms


After going through this cycle, I realized that I saw the greatest improvement in exercises I did every workout. So I want to stick to one workout.

But can I incorporate squats with deads? My first response is No, mainly b/c thats alot of back and leg strain in one workout.

Heres a sample of what Im thinking about doing:

Squats
SLDL
Calfs
FLat Bench
(Incline or dips----Any suggestions?)
Pulldowns
Military Press
Then arms

Also on arms, in your opinion what are some of the best mass building exercises for arms. Arms is a weak point for me and really dont seem to grow. Ive been doing ether bar curls with overhead ext. or incline curls with pushdowns. Any other suggestions?


Appreciate any help. Thanks everyone.
 
Weighted dips and chins are great for building mass on the biceps and triceps as well as the lats and pectorals.

Add those in to your list of exercises.
 
I love it when guys ask that question!
Deads, Rows, chins, bench, overhead presses, when they all get heavy.

That IS an arm workout!
 
Like Quad and Sci I suggest you forget the arm isos for now and really focus on upping the loads you use for dips, bench, chins and rows.

Eat like a horse too. Correction, eat a horse... everyday!
biggrin.gif


Check out these performance standards and try to at least get to the intermediate level for your bodyweight before you worry too much about arm isos.

Strength Standards
 
Woah man, those charts made me feel good ! I had no idea I would classify as advanced, or nearly so, especially in squats - which I just started doing freeweight a few workouts ago.
But I shouldn't get ahead of myself. Self-criticism is what got me here thus far.
I guess I need to start doing arm iso's again!
 
Thanks for the advice guys, but what about deads and squats?

Reason why Im asking is because I want to include squats in each workout, so I progress slowly with the weights and hopefully see a bigger improvement next cycle. But Like you all seem to say deads are a great mass builder, plus I just like doing them. So How would I incorporate deads with squats that I do every workout? Would I only do deads once a week? Say Wednesday? Or is there some other method? Or another exercise that is as effective as deads?

Thanks for help.
 
I just started deads with a strength program last cycle, and they came up very quickly just once a week. On dead day, I would do 3-4 sets of squats up to around 75-80%, put another exersize in between, and then do the 5 sets of deads, ramping up to a max lift.
Another method is to alternate deads and squats if you want more emphasis on the deads. They are a lot of fun, aren't they?
Part of what you do should depend on your goals - size, fitness, strength, preferred exersize, and/or muscular needs. Post that first and the fellas here can surely give you a best overall plan.
 
I have been doing them both at each workout. I do squats first in my workout and dead lifts last. I am able to do this because I'm not that strong in these two lifts yet. Depending on what kind of weights you are moving you might be able to do this also.
 
<div>
(Lol @ Mar. 30 2007,23:23)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Check out these performance standards and try to at least get to the intermediate level for your bodyweight before you worry too much about arm isos.

Strength Standards</div>
Excellent, thank you! I've been looking for something like this (it was gonna be my next question...!).

I find it interesting that I am about current with the Standards in some areas, yet fall way behind in others.

Alas, I'm just finishing my first HST cycle, but I can see how much more work I need...
 
<div>
(Bulldog @ Mar. 31 2007,15:22)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">I have been doing them both at each workout.  I do squats first in my workout and dead lifts last.  I am able to do this because I'm not that strong in these two lifts yet.  Depending on what kind of weights you are moving you might be able to do this also.</div>
I agree with Bulldog's observations; strength levels play a big part in how you approach deads and squats, particulalry deads.

I tend to do deads one day a week now. I have switched them to Fridays now so that my lower back gets an extra day's rest before I hit squats again on Mondays.

During 15s and 10s I could do deads and squats in the same session if I was doing  1 x 15 or 2 x 10 for each. However, during 5s, as the loads ramp up, doing both just gets too much for me. If I squat first I compromise my deads and vise versa. I also get too much lower back DOMS on my off days.

During 5s I will tend to cluster reps after my first work set rather than hit failure or lose form. Also, unlike squats, I don't do sets across with deads once I get to the end of 5s. At that stage the loads are heavy so, after a few warmup sets of 5, I'll only do 1 work set and then do a set of 10 with around my 10 RM load to add a bit of work.
 
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