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3 day a week workout - Page 3

post #31 of 34
4/7/09 at 5:30pm
Quote:
Originally Posted by javyn View Post
Interesting, the stronglifts routine which I'm on only has deadlifts once a week, only 1 set of five (all other exercises are 5x5). His rationale is that since you are squatting 3x a week, deadlifting any more than that would lead to overtraining.

Interesting personally I would subsitute 1 squat day a week for an additional deadlift but to each his own. If it works for you then its work.
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post #32 of 34
4/7/09 at 6:10pm
have actually considered doing that for a while. I do barbell complexes 2x a week in addition to the stronglift program so there's a lot of light squatting there. Might be more productive to have more deadlifting.
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post #33 of 34
4/7/09 at 6:11pm
Quote:
Originally Posted by enjoiii View Post
Fine fair agree to disagree whether or not squatting is good 3 times a week.
If it does have its place I think it would be with someone working out 4-5 times a week as opposed to 3.
I think 3 times is to much if he is only deadlifting once a week. Who wants this huge jacked legs with little upper body.

Ill disagree with squats being the best muscle building exercise. Its best for your legs but deadlifts are just as important as squats for building mass.

Squats work your lower back quite well, and that's why Rippetoe suggests only one heavy set of deadlifts a week in his program.

I forgot to tell you that my deadlift has increased by about 100 lbs too in the same time I was doing 3x squats a week and 1x deadlift (with only *one* work set). Perhaps you're confused as to what muscles squats work out? It works out your entire core (quads, glutes, hammies, back, etc.). No compound exercise recruits that much muscle by a longshot....not even squats. I'm not bagging on the deadlift here (I actually prefer doing them since I think the movement is much easier and I feel more 'primal' lifting a heavy weight off the floor), but squat beats it out by a country mile if we're just talking about most muscle built.
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post #34 of 34
4/7/09 at 6:18pm
Quote:
Originally Posted by bawlin View Post
I work out 5 days a week and I only squat once. My leg routine usually consists of 5x5 squats, followed by heavy triples, doubles, and singles (at 90%), then sumo deadlifts (again 5x5 followed up with triples, doubles, and singles). After this workout, it's literally a struggle to walk for the remainder of the day. I would laugh at anyone who tries to do something like this more than once a week. Perhaps during my 5th workout (which is usually a light, low intensity workout aimed at volume more than anything) I'll do some bw squats, but that's about it.

And yes, I can't stress enough the importance of deadlifts.

Yeah but we established long ago that you're doing advanced weight training, with bodybuilding as the main goal (actually I'm only sure of the first part). For the 99% of the people unlike you that are mere beginners, it's more worthwhile to build as much muscle as quick as possible, and in the most important areas. The squat builds it at your core, and trunk which supports your entire body (which is why it's so confusing that people seem to emphasize chest and bis and only devote one exercise to 'leg', as if there was nothing that your arms and legs actually attach to).

This is a program for beginners, and I don't think people should go to the next level unless they can squat 1.5x BW and deadlift 2x BW. That's when I plan on switching to a more traditional 5x5 program with 3 day squat/deadlift/bench split. That's just what I've learned reading a lot of books on the subject and what I recommend based on my own experiences and observations.
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