squats/deads b4 every workout

[not2l8]

Anyone here do squats and/or deads before every workout? I just read that for anyone over 40, they should start every workout with squats and deadlifts. Thoughts?

[lukamar]

Originally Posted by not2l8

I just read that for anyone over 40, they should start every workout with squats and deadlifts.

Whatever you read or wherever you read it, DON'T read it again because they don't know SQUAT.

[TDetroit]

yeah it seems that doing those 2 excercises before evry workout would be a great way to hurt yourself.

Unless they are saying to do it with real low weights, just to get warmed up with full range of motion. But then again, you could just stretch out before a workout. And really low weights don't build muscles, just aid in stretching.

Why not just do tow touches and lunges with no weight?

[DarinK]

Originally Posted by not2l8

Anyone here do squats and/or deads before every workout? I just read that for anyone over 40, they should start every workout with squats and deadlifts. Thoughts?

Where did you read this? That's terrible advice, you wouldn't be able to do it anyway, you would be too sore.

[FREDROCKS]

I like the others think that would definitely make u more prone to severe injury. U can read just about anything these days. IMHO ur right to run this by the forum. These guys know their s***t

[ntrllftr]

I have read just about every magazine or articles on bodybuilding over the past 20 years and never heard of this. It does not make any sense to me and as Judge Judy says...if it doesn't make sense it isn't right.

Muscles need to heal and rest. Especially with those two power movements too much energy is wasted to get a good work out on body parts trained that day. Just my thoughts.

[ServoScanMan]

Last week I just finished 8 weeks of a 5x5 routine. M-W-F were workout days and every workout started with SQUATS. Dam, my legs were always sore. I'm now doing a M,Tu,Thur,F split body workout. I'm only doing SQUATS once a week. I'll increase to twice a week at a later date.

[chemystery]

its a good idea to do these with low weight as warmup sets not working sets. its not a good idea to stretch before lifting, warmup sets are always better

Since strength and muscular strength endurance are linked, it is possible that the inhibitory influence that prior stretching has on strength can also extend to the reduction of muscle strength endurance. To date, however, studies measuring muscle strength endurance poststretching have been criticized because of problems with their reliability. The purpose of this study was twofold: both the muscle strength endurance performance after acute static stretching exercises and the repeatability of those differences were measured. Two separate experiments were conducted. In experiment 1, the knee-flexion muscle strength endurance exercise was measured by exercise performed at 60 and 40% of body weight following either a no-stretching or stretching regimen. In experiment 2, using a test-retest protocol, a knee-flexion muscle strength endurance exercise was performed at 50% body weight on 4 different days, with 2 tests following a no-stretching regimen (RNS) and 2 tests following a stretching regimen (RST). For experiment 1, when exercise was performed at 60% of body weight, stretching significantly (p < 0.05) reduced muscle strength endurance by 24%, and at 40% of body weight, it was reduced by 9%. For experiment 2, reliability was high (RNS, intraclass correlation = 0.94; RST, intraclass correlation = 0.97). Stretching also significantly (p < 0.05) reduced muscle strength endurance by 28%. Therefore, it is recommended that heavy static stretching exercises of a muscle group be avoided prior to any performances requiring maximal muscle strength endurance.

quoted from pubmed.

[sytennison]

Originally Posted by not2l8

Anyone here do squats and/or deads before every workout? I just read that for anyone over 40, they should start every workout with squats and deadlifts. Thoughts?

At the ripe old age of 41 started Rippetoe's Starting Strength workout and did 3 sets of 5 squats at the begining of my workouts three days a week. I did deadlifts either once or twice a week. This worked great till I hit about 250 on squats and 300 on deads after which I started to overtrain and had to switch to a new program. I'm still working out three days a week but instead of back squats every day, I do back squats on two days and front squats on one. I only deadlift once a week. I'm no longer overtraining and I'm back to making progress. Squats are now up to 290 and deads are at 325.

DON'T LET ANYONE TELL YOU WHAT YOU CAN OR CAN'T DO IN THE GYM BASED ON YOUR AGE.

I would not even think about doing that. I also have stage 3 disc compression in my back so I cant do either. Sounds like a good way to end up like me.

[weiss1967]

I am sure whoever proposed doing deads or squats before every WO believes he/she is right. Is it something to do with GH boost? Anyways, I improved my deads and squats dramatically with doing it once a week. Actually I jumped huge gap since I backed off on number of reps and lowered weight for two weeks as well. But doing it every WO - that does not sound right.

[NotTooLate]

I just started a new routine, 3 way split, that was recommended to me by a successful competitive bodybuilder. It was recommended that I start back etc day with deadlifts, leg day with squats, and chest etc day with bench press. Compound movements to start with, then large muscle groups, then smaller muscle groups. I have only just started this week on the new routine but I find I have more strength to lift heavier weight on the compound exercises if I start off with these exercises. I don't lift really heavy though so I don't know what it would be like if I did.

[chemystery]

i can see it being beneficial in two ways and for two reasons. If you are a beginner these are two workouts that will build stabilizing muscles that can be used in your other lifts, also when you are beginning you aren't lifting the kind of weight that is too taxing on the body. Second if you don't go heavy and use them as a fullbody warmup this would eliminate a lot of single muscle warmups you do all at once.

I don't think it is ment to be a guideline for advanced weight lifters to go heavy on these two lifts before every workout, although i didn't see its original context so i can't be sure. Those are the only two logical reasons i could see doing it.

[sytennison]

Originally Posted by chemystery

If you are a beginner these are two workouts that will build stabilizing muscles that can be used in your other lifts, also when you are beginning you aren't lifting the kind of weight that is too taxing on the body.

<stuff deleted>

I don't think it is ment to be a guideline for advanced weight lifters to go heavy on these two lifts before every workout

Bingo!

Yes, this is why I was able to squat 3x per week and deadlift 1.5x per week. As a beginner, I wasn't squatting or pulling much weight and was able to recover completely in 48 hours. When I started squatting and pulling heavier weights, I could not recover in 48 hours and had to change my program to include more recovery.

It would probably be foolish for an advanced lifter (or even an intermediate lifter) to squat heavy 3x per week. They would quickly over-train and make no progress.

[lukamar]

Originally Posted by chemystery

also when you are beginning you aren't lifting the kind of weight that is too taxing on the body.

Second if you don't go heavy and use them as a fullbody warmup this would eliminate a lot of single muscle warmups you do all at once.

I would think that a beginner doing squats and deads even though the weights may not be high to some would probably be high to them and thus really put a lot of stress on their CNS.

There are probably lots of better ways to warm up than to do squats and deads. Would you warm-up to do your warm-up squats?

[chemystery]

Originally Posted by lukamar

I would think that a beginner doing squats and deads even though the weights may not be high to some would probably be high to them and thus really put a lot of stress on their CNS.

There are probably lots of better ways to warm up than to do squats and deads. Would you warm-up to do your warm-up squats?

A lot of beginner routines rely on doing these compounds multiple times in the week. They wouldn't be around if it were that hard to do. I know that your max is your max, and it is just as hard for a beginner to bench 95 pounds as an experienced guy to throw 225x10 but all in all the guy doing 95 will recover faster because it just simply isn't as taxing.

Rippetoes stops being effective at a certain point not only because the %'s don't raise as fast, but because eventually you get to a point that squatting and deadlifting that often isn't and option. You are just pulling too much weight for such a small recovery time.

[sytennison]

Originally Posted by lukamar

There are probably lots of better ways to warm up than to do squats and deads. Would you warm-up to do your warm-up squats?

On those days where I'm starting out with squats, I warm up by doing squats. For instance, here's how my last heavy squat day went:

BB Back Squat: 45x5,5 95x5 135x5 185x5 225x3 275x2 290x2

I simply walk into the gym, get under the bar, and get busy. My working weight for this day was 290. All of the other sets were warm-ups and I do these sets one after the other about as fast as I can set them up. I do fewer reps as I approach my working weight to keep from getting fatigued before the working set. By the time I'm squatting 185, I'm plenty warm and the last two warm up sets are more for preparing my CNS for hard work than for warming up.

[NotTooLate]

Originally Posted by sytennison

BB Back Squat: 45x5,5 95x5 135x5 185x5 225x3 275x2 290x2

I'm going to try this. I do 3 sets of 10 reps totaling 30 reps all at the same weight. I'm SURE I can do way more weight if I work up to it and just do a couple of reps at my highest weight. Thanks for the idea I'm still learning the how-to's right now.

[surlycurmudgeon]

Originally Posted by lukamar

Whatever you read or wherever you read it, DON'T read it again because they don't know SQUAT.

Rippetoe & Kilgore, in Practical Programming for Strength Training, say to start every workout with squats, at least for the novice phase. I thought they -- especially Rippetoe -- were considered fairly knowledgeable.

[Rhinoclan]

I start out every workout using body weight squats as a warm up, as well as body weight lunges, pushups, and bodyweight rows, with no rest in between...2 circuits of that...gets the muscles warm and stretched, a light sweat, and the heart ready. Then for specifics, I'll do one set of 6 at %50 of first exercise and 1 set of 6 at 75%, then good to go.

[bodyhard]

Originally Posted by not2l8

Anyone here do squats and/or deads before every workout? I just read that for anyone over 40, they should start every workout with squats and deadlifts. Thoughts?

HELL NO!!!

[ASWEDE]

Squats and Deads ARE a workout.

[bodyhard]

Originally Posted by not2l8

Anyone here do squats and/or deads before every workout? I just read that for anyone over 40, they should start every workout with squats and deadlifts. Thoughts?

I have to chime in here again, there is NO WAY anyone could do a true set of Squats and Deadlifts and then do a workout right after every workout And then to say to do it for anyone over 40? That has got to be the dumbest thing I have ever heard and I heard some dumb ****.

[ChocoChick]

Originally Posted by NotTooLate

I just started a new routine, 3 way split, that was recommended to me by a successful competitive bodybuilder. It was recommended that I start back etc day with deadlifts, leg day with squats, and chest etc day with bench press. Compound movements to start with, then large muscle groups, then smaller muscle groups. I have only just started this week on the new routine but I find I have more strength to lift heavier weight on the compound exercises if I start off with these exercises. I don't lift really heavy though so I don't know what it would be like if I did.

This is solid advice, imo.

[sytennison]

Originally Posted by bodyhard

I have to chime in here again, there is NO WAY anyone could do a true set of Squats and Deadlifts and then do a workout right after every workout And then to say to do it for anyone over 40? That has got to be the dumbest thing I have ever heard and I heard some dumb ****.

Yeah, doing squats AND deads at the begining of a workout would be madness unless they were followed by three sets of napping in a recliner in front of the TV.

However...

I made my best progress as a beginner when I was squatting 3x5, first thing, 3x per week. You can't do this if you're already squatting 200+, but if you're just starting out, squatting every workout is a great way to get strong real fast.

[Channel1]

Originally Posted by surlycurmudgeon

Rippetoe & Kilgore, in Practical Programming for Strength Training, say to start every workout with squats, at least for the novice phase. I thought they -- especially Rippetoe -- were considered fairly knowledgeable.

Squats are usually the first thing I get out of way.

[NotTooLate]

Originally Posted by ChocolateGirl

This is solid advice, imo.

Thanks chocolate girl, I really trust the person I am getting this advise from

[Mark1T]

Originally Posted by dkf10425

Where did you read this? That's terrible advice, you wouldn't be able to do it anyway, you would be too sore.

Originally Posted by bodyhard

HELL NO!!!

x2.5

[not2l8]

Originally Posted by dkf10425

Where did you read this? That's terrible advice, you wouldn't be able to do it anyway, you would be too sore.

I dug it up from on of the workout articles on this site. I'll go back and find the specific one. It was unclear if the author suggested doing the compound movements under average weight, just to get things fired up, or if he suggested full-on pedal-to-the-floor squats and deads, in which case, I dunno how I could pull that off every workout, three times a week.

Sounds like the majority here think that would be madness. But, light weight to warm up, a good idea.

[Luke Whippo]

squats,deads, powercleans, overhead squats, all realese test, they are great exersices to warm-up with.

oh yeah it don't matter what age one could be age 20 or 50.