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  1. #1
    Registered User Mark90ford's Avatar
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    Question Squats, Deadlifts and benchpress

    First of all i know that i have to sleep 8 hrs a day and eat lots and lots but how about those workouts?

    Im a hard-gainer and i want to do bulk up, is doing squats deadlifts and bench press each 3 times a week like in monday, wednesday and friday, is that okay? or will it result in over-training? should i add small exercises ?

    ps. I spent 2 years working out so im not a beginner
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  2. #2
    Training For Chest Hair rdferguson's Avatar
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    This question would be better placed in the Workout Programs or Powerlifting/Strongman sections of the forums. But it's okay to squat, push and pull 3 days a week, frequency of training is not the only factor involved in overtraining (so there's no way to say without more information, which again should be posted in one of those other sections, not here), you should add whatever is fitting/appropriate/useful and subtract whatever isn't, and beginner/intermediate/advanced is not defined by how long you've been training for.
    SQ 2x150kg BP 95kg DL 190kg OHP 60kg @ 70kg

    You can work out without training, but you can't train without working out.

    The noob effect, as explained by Greg Everett: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."

    http://onemoreplate.blogspot.com.au/
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  3. #3
    Registered User germaine07's Avatar
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    Originally Posted by Mark90ford View Post
    First of all i know that i have to sleep 8 hrs a day
    BTW, you don't need to sleep 8hours a day.
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  4. #4
    Nov. 19 Leprechauns1021's Avatar
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    I'd be very surprised if you could squat+dead 3x a week. If you've been working out 2 years, these lifts should be heavy enough that there will most likely be some interference between the two and I don't think recovery would be optimal.

    Whats the rest of your routine look like? Is it just squat+dead+bench 3x week?
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  5. #5
    Registered User Snailshoes's Avatar
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    How much are your lifts?
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  6. #6
    Registered User Jackthedog's Avatar
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    If your not sore the next day then you haven't worked hard enough. When i do squats or deadlifts im sore for atleast 4-6 days post...
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  7. #7
    BACK ATTACK KrisDeagle's Avatar
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    Barbell bench presses aren't as good as everyone makes them out to be. Try replacing it with dumbbells. Allows for greater range of motion.
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  8. #8
    community gym PT KyleAaron's Avatar
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    Originally Posted by Mark90ford View Post
    ps. I spent 2 years working out so im not a beginner
    I was so good at high school, I was there until I was 21.

    Or maybe I wasn't so good. Maybe expertise is measured by accomplishments more than time.

    If you're asking these questions, and as a healthy adult male under 60 cannot press 1x45lb plate a side, bench, clean and front squat 2, back squat 3 and deadlift 4, and do 10 chinups, then you're a beginner. Yes, you need to squat, bench press and deadlift. Don't worry about overtraining, that's a physiological obstacle, a greater obstacle will be psychological - boredom.

    I'd give you a routine but I'm willing to bet $1,000 you wouldn't follow it for more than 12 workouts. We know this because you came to here to ask questions, instead of paying for coaching; free advice is never valued as much as it cost. Just pick a basic routine and stick to it for 6 months, while eating plenty of good food.
    Elite coaching is about getting the last 5% out of a person's performance, personal training is about getting the first 50%.

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  9. #9
    Training For Chest Hair rdferguson's Avatar
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    Originally Posted by Leprechauns1021 View Post
    I'd be very surprised if you could squat+dead 3x a week. If you've been working out 2 years, these lifts should be heavy enough that there will most likely be some interference between the two and I don't think recovery would be optimal.

    Whats the rest of your routine look like? Is it just squat+dead+bench 3x week?
    Hypothetically speaking, he's actually at an intermediate or higher level of training.... he could alternate between max effort, dynamic effort and repetition effort every time he trains, in which case he may very well be able to do squat/bench/DL every time he trains. Or he could just vary volume and intensity throughout the week, like in the Texas Method, so he might do lots of sets at a moderate weight one day, few sets at a light weight the next for recovery, and one heavy set on the third day, then repeat it all the next week. Whether or not it's ideal is another matter, but it would certainly be possible without burning out.
    SQ 2x150kg BP 95kg DL 190kg OHP 60kg @ 70kg

    You can work out without training, but you can't train without working out.

    The noob effect, as explained by Greg Everett: "You take someone who's totally sedentary and you can get 'em stronger by making them pick their nose vigorously for an hour a day."

    http://onemoreplate.blogspot.com.au/
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  10. #10
    Registered User Mark90ford's Avatar
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    Originally Posted by germaine07 View Post
    BTW, you don't need to sleep 8hours a day.
    Why is that?
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  11. #11
    Registered User Mark90ford's Avatar
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    Unhappy

    Originally Posted by Leprechauns1021 View Post
    I'd be very surprised if you could squat+dead 3x a week. If you've been working out 2 years, these lifts should be heavy enough that there will most likely be some interference between the two and I don't think recovery would be optimal.

    Whats the rest of your routine look like? Is it just squat+dead+bench 3x week?
    . Usually my routine wud be chest and biceps day then back and tricep and so on but i just wanted to focus on powerlifts bcz i never really included squats and deadlifts in my routine b4 i want to bulk up, i weigh only 62kg!
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