I know everyone will say this is overtraining, but I am making gains and feel great. I was just curious, how many others squat and do deads twice a week, and if you have experienced similar gains? Do you think it will eventually catch up with me... cuz right now I feel great!
Here's my routine:
mon- quads (squats, extensions, lunges, hacks, leg press) /light bi's
tues- chest/light tris
Wed- back (including atleast 5 sets deads)/ hams/ calves
thurs- shoulders/ heavy bis and tris
fri- quads (same as mon) supersetted with chest (lighter than tues)
Sat- back (including atleast 5 sets deads)/ hams/ calves
Sun- sit on my ass all day and rest
I do light cardio 3-4 days a week after my workouts- no more than 20-30 min, usually low intensity jogging or stairmaster.
I'm currently taking anabolic pump,Ebol, BCAA's (xtend), vasoxplode (pre-workout), body octane (during w/ my xtend), MHP leukidrol SR, lots of protein, complex carbs, EFAs, and veggies.
So as long as I keep up the nutrition, do you think my training is ok? Thanks for any opinions! By the way, I'M Female, on a lean mass bulk!
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04-11-2007, 06:54 PM #1
Squatting & Deadlifting twice a week
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04-11-2007, 07:35 PM #2
amazed
if you can recover from this and your legs and lower back can take that, it would be a miracle. It's almost impossible to do the 2 together week after week heavy heavy w/o being put in a place where some injury could occur!
If i go a heavy week
I would do
mon-heavy legs(squats)
wed-Heavy chest
fri-heavy back/shoulders(deads)
next week I will work and do a lighter week where I work time under tension and very deliberate movements!
4 days split-using negatives(4-6 sec), slow positives, supersets, drop sets, 100 reps
chest/tris
legs/calves
off
shoulders/traps
back/bis
next week after that 5 days split-one big move (squats, partial deads, and bench press)then trisets of 15-20 reps for 4 cycles
chest
back
shoulders
legs
arms
then repeat
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04-11-2007, 08:20 PM #3
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04-11-2007, 08:22 PM #4
everything works short term and we feel great really pushing it......dont run it dead into the ground though. push hard, then back off
maybe try something like this:
week 1 - squats and deads 2x per week as described
week 2 - squats and deads 1x per week
week 3 - squats and deads 2x per week
week 4 - light squats only, no deads (recovery/supercompensation week)
repeat
by the way, if you tested on week "5" youd probably set PR's"Humility comes before honor"
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