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  1. #1
    Registered User Dm1337's Avatar
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    Squat+Deadlift Emphasis Program

    Hey everyone

    Lately i have been wanting to train my squat and deadlift more, as i find it helps me easily add size... here is what im thinking...

    I train once every two days, so 7 times every fortnight, on 4 different workout programs. This is what i want to do:

    1 - Squat + Legs
    rest
    2 - Deadlift + Shoulders
    rest
    3 - Squat + Chest
    rest
    4 - Deadlift + Back
    repeat

    My main concern is, with all this squatting and DLing will i be overtraining my core/hamstrings?
    Cutting
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  2. #2
    NAS Strongman bigtallox's Avatar
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    Originally Posted by Dm1337 View Post
    Lately i have been wanting to train my squat and deadlift
    Excellent. Squats and deads are also the focus of my training.

    Originally Posted by Dm1337 View Post
    with all this squatting and DLing will i be overtraining my core/hamstrings?
    No! 17 year old's don't need to worry about overtraining.

    Here's a rule of thumb that I follow myself. If I think I'm overtrained and it's a rest day, I eat. If it's a training day and I think I'm overtrained, I eat and then I suck it up, go to the gym and give it everything I have.
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  3. #3
    Registered User Dm1337's Avatar
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    Originally Posted by bigtallox View Post
    Excellent. Squats and deads are also the focus of my training.



    No! 17 year old's don't need to worry about overtraining.

    Here's a rule of thumb that I follow myself. If I think I'm overtrained and it's a rest day, I eat. If it's a training day and I think I'm overtrained, I eat and then I suck it up, go to the gym and give it everything I have.
    Thanks heaps mate, i play rugby so squats and deadlifts really help me in my game, considering my job is all about leg drive and overpowering others. I think eating is my other problem, i really gotta try eat more!

    Repped.
    Cutting
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  4. #4
    NAS Strongman bigtallox's Avatar
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    Originally Posted by Dm1337 View Post
    i play rugby so squats and deadlifts really help me in my game
    Absolutely. I used to play rugby, I understand that first hand. So, I make my previous statement about eating even more strong for you. EAT, EAT, and then EAT some more! LOL. Rugby is an awesome sport, but if you're playing rugby you definitely need to eat A LOT if you're going to build muscle.

    EDITED: This made me think about my rugby days, years ago. I wasn't the best rugby player, but man I had a good time. Rugby's an awesome sport, I had a great time playing rugby. It seems like so long ago now.
    Last edited by bigtallox; 12-02-2009 at 11:18 PM.
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  5. #5
    Banned Los_Diablo's Avatar
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    Originally Posted by Dm1337 View Post
    Hey everyone

    Lately i have been wanting to train my squat and deadlift more, as i find it helps me easily add size... here is what im thinking...

    I train once every two days, so 7 times every fortnight, on 4 different workout programs. This is what i want to do:

    1 - Squat + Legs
    rest
    2 - Deadlift + Shoulders
    rest
    3 - Squat + Chest
    rest
    4 - Deadlift + Back
    repeat

    My main concern is, with all this squatting and DLing will i be overtraining my core/hamstrings?
    I would just say, my opinion based on experience when I did something similar is to not go heavy each workout.
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  6. #6
    Banned pumplikeeecummings's Avatar
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    If your lifting 85% or above your 1 rep max you will eventually be overtraining. Your body can only take so much. When your a beginner...you can do alot and get away with results...but that program your using is overtraining especially if your lifting heavy. Anyone who says otherwise is lying to you.
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