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i can't seem to find a definitive answer on this...
right now i do them twice a week but i use this ****ty gym w/o a squat rack which limits me. i can go to a nicer gym but only make it there once a week (because of convenience factors)...wondering if doing them there once a week is enough.
i would still be doing my upper body exercises twice a week.
i also have another question that i'm going to ask here because i feel dumb making a new thread for it...
is it poor form to leave the barbell on the bench with no weight on it? for some reason there is a sign in my gym that says "leave at least a 45 pound weight on each side of the barbell." why???? this just makes me have to take both of them off when i get there, and i'm always nervous that one end will drop when i take the weight off the other end. am i the only one who lifts less than 135 pounds (on some lifts)????
Deadlifts, you don't need a rack. For the squats, you might want to stick with front squats. Or, if you go to the other gym, do the squats first, followed by deadlifts.
The 45s each side is totally stupid. Makes no sense.
So you're saying once a week is not enough? I found that the deadlifts were MUCH easier (and just seemed to have better form) when i used a rack, so that i could pick up the bar from knee level, rather than off the ground. (i do romanian deadlifts)
Once a week isn't bad. Really depends on what your goals are and what volume/intensity you are doing. I'd do the squats and deadlifts at th nicer gym and if you really feel you need to work the legs 2x week you can do lunges, leg press or other isolations.
once a week for deads is plenty, but i suggest doing squats at least 2x
You can do them as often as you want. In fact, doing squats and deads three times a week will build plenty of conditioning and increased ability to sustain workload.
Of course, doing squats and deads more than once a week requires some modifying of volume and intensity but I think that it is a great way to train as an athlete.