DEADLIFT twice a week WORKOUT advice (WILL REP)

[danny0880]

Hey,

Ive been bodybuilding for 5 yrs. Now I am 20 years of age. I started actively deadlifting for the past 2 months. My 1 rm for deadlift is 140 kg.

My workout for back and legs (I began this a week ago):

Tuesday Back:

4 sets chinups
6 sets deadlifts
3 sets bent over rows
3 sets seated row

Friday Legs:
4 sets squats
4 sets deadlifts
3 sets leg curl (hamstrings)
3 sets lunges with barbell behind neck





Any advice from the experienced about the workout and deadlifting twice a week?


Cheers

[John Prophet]

youll just have to monitor your low back to watch out for fatigue setting in. I wouldnt go heavy on deads both times and definitely dont go anywhere near failure because it will be really hard for the body to recover

why do you need to dl 2x per week?

[danny0880]

youll just have to monitor your low back to watch out for fatigue setting in. I wouldnt go heavy on deads both times and definitely dont go anywhere near failure because it will be really hard for the body to recover

why do you need to dl 2x per week?

In the past 5 yrs of my training when I want to increase my strength and size of a particular muscle group I train it twice a week for an 8 week period and see fantastic results. I just want to make sure that all the exercises presented above are targeting all the muscles in the back and legs.

[John Prophet]

In the past 5 yrs of my training when I want to increase my strength and size of a particular muscle group I train it twice a week for an 8 week period and see fantastic results. I just want to make sure that all the exercises presented above are targeting all the muscles in the back and legs.

the mix of exercises is ok. the only issue I see is that bent rows and seated rows are very similar. if u r going to do them both I guess youd use a wider grip on bent rows and a narrow bar on seated rows

again, watch the low back because in addition to deads 2x you have squats and bent rows hitting the low back.


one thing you might consider is to make each 4th week a lighter week to allow the body to recover. I have discussed this idea in several threads http://forum.bodybuilding.com/showth...ight=deloading

Thats going by the Russian theory of "train hard for 3 weeks, make the 4th week easier"
if you went that route, one way would be to do your routine as written for 3 weeks, then on the 4th week either no deads or just do one lighter dead session and also lighten the load on the other stuff. That will keep overtraining in check and allow built up fatigue to dissipate. The "3 hard, 1 easier" is a great way to structure your training

[Dencio]

Rippetoe requires 48 hrs of rest....based on a beginners program though...sounds good

[wedjim]

I do 6 sets of deads also, but the first two sets are warm ups, with light and medium wieght.

The only other thing I don't do is squats and deads on the same day. But, if it's working i'd keep after it. Maybe mix it up after 8 weeks in a row though.

[pastorgbc]

I like the effort. Two things:

1. How often are you squatting?
2. What are your goals with deadlifting twice a week?

Ray

[danny0880]

I like the effort. Two things:

1. How often are you squatting?
2. What are your goals with deadlifting twice a week?

Ray

Squatting once a week. I had an injury so started to get back into leg training 2 weeks ago. However the injury only lasted over a 3 week period.


Goals just include increasing strength and developing the back region.

[goranothos]

I think six (working) sets of deadlifts in one day is too much. If you are able to do six working sets you need to up the weight and do less sets, IMO. I do deads twice a week, but only one working set. I'm seeing gains using this method. Currently deadlifting 315lbs for six reps (not sets) and am about to increase that. My biggest weakness in the deadlift is my grip. I don't use straps.

If you want to work your lower back more often than that, you might consider good mornings.

[boathead]

i'm convinced you young guys are virtually indestructible. throw some food on it, and you'll be fine.

BUT....

right now the weight you are lifting (not hating here) is not at the level of destroying your CNS. as you get a bit higher, you probably will have to cut back on something.

when you get to that point, you might want to just reduce the sets....or go one day speed deadlifting and one day heavy. maybe one day do sumo, one day conventional. you get the idea, i hope.

and the point about lower back is a good one. that'll be the muscle group that will give you the most problem from a recovery standpoint.

[hammerfelt]

Are you going narrow grip on the seated rows? That might make enough of a difference to bent over rows. Narrow grip t-bar rows would be another option.

[danny0880]

i'm convinced you young guys are virtually indestructible. throw some food on it, and you'll be fine.

BUT....

right now the weight you are lifting (not hating here) is not at the level of destroying your CNS. as you get a bit higher, you probably will have to cut back on something.

when you get to that point, you might want to just reduce the sets....or go one day speed deadlifting and one day heavy. maybe one day do sumo, one day conventional. you get the idea, i hope.

and the point about lower back is a good one. that'll be the muscle group that will give you the most problem from a recovery standpoint.

Thanks for the info, repped

[Brackneyc]

if u r going to do them both I guess youd use a wider grip on bent rows and a narrow bar on seated rows

Not that my way is right, but this^^ is how I do it. Wide grip BOR and V-bar seated rows. I do these together on my second back day of the week. Day 1 is DL and BOR in a 5x5 format.

[wild1poet2]

I believe deadlifting is the secret to mass and longevity. But I don't think 2x a week is wise. I think at most 1x a week but go harder. You should be training so hard that you need that week to recover. Don't go for max reps cuz that will invite injury. We all could deadlift a volkswagon if we put our back into it but why?

I wish I was young again but knew what I know now. Youth is wasted on the young.

[JerryB]

Hey,

Ive been bodybuilding for 5 yrs. Now I am 20 years of age. I started actively deadlifting for the past 2 months. My 1 rm for deadlift is 140 kg.

My workout for back and legs (I began this a week ago):

Tuesday Back:

4 sets chinups
6 sets deadlifts
3 sets bent over rows
3 sets seated row

Friday Legs:
4 sets squats
4 sets deadlifts
3 sets leg curl (hamstrings)
3 sets lunges with barbell behind neck





Any advice from the experienced about the workout and deadlifting twice a week?


Cheers

I suggest you reduce the number of sets for the deadlift on your back day. Go for challenging poundage with 3 to 4 working sets.


I also would suggest replacing the leg day deadlift with Romanian deadlift for emphasis on the hamstrings. The Romanian deadlift is a great compound exercise for the hamstrings. The leg curl is a good finishing isolation exercise for the hamstrings.

[danny0880]

John Prophet repped

[GhostAvenger620]

I'm turning 40 soon, but I don't think my body knows just yet. Anyway, I've had crazy gains doing dl's at the beginning of the week after 2 days off. This morning I did 5 sets of dls, using 315 at 8-9 reps. I stress that you build your abs up before going too nuts with dl's a poster said it best the lower back is the worse part of your body to recover, but a strong core will support your upper torso. Please young man, do not overlook abs, it will save you alot of time and energy.