If they are in the same workout, would 3 a week be ok for someone wanting to gain power?
Sorry I'm a n00b....
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11-22-2006, 10:06 PM #1Registered User
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How many times a week can You bench squat and Deadlift?
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11-22-2006, 10:19 PM #2Registered User
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You mean squatting and deadlifting 3x a week?
Bench: 72.5 x 1
ATG Squat: 80 x 1
Dead: 130 x 1
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11-22-2006, 10:20 PM #3Registered User
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depends wut level ur at...but honestly if it actually is 3X per week per movement then i say its overkill, twice is enough
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11-22-2006, 10:56 PM #4Registered User
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If you on rippetoes starting strength dont mess with it.... squat 3x a week and depending on what week you are on deadlift 1 or 2 times that week.
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11-22-2006, 11:03 PM #5Registered User
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Twice per week is good for strength development, however, cut down on the movements. If I'm trying to build strength I'll only do 4-5 sets with one warm-up (really light in weight- concentrating on streching the muscle) then do 3 working sets (5 reps), then if I'm feeling up to it a cool down. Remember working out for strength is different then for physique 4-7 minute breaks in between sets and you should leave the gym feeling like you could still hit more. Then come back later in the week and do another session of the same body part. Remember only one movement is necessary per body part per day however you can hit your secondary muscles however you choose. Its kinda the antithesis of bodybuilding, I know, but it develops strength at a faster rate. Good luck!
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11-23-2006, 08:43 AM #6Registered User
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some people feel that you can bench 3x, squat 2x, dead 1x
I did routines a few times last year where I used those numbers
like this
M-squat, bench (doesnt matter which comes first)
W-dead, bench
Fr-squat, bench
then you just add in delts/back/arms etc wherever it seems right
some people would use military press or incline bench on Wed instead of flat bench"Humility comes before honor"
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11-23-2006, 08:52 AM #7Banned
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i dont reckon you need squats 3 x a week, and deadlifts 3 x a week.
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11-23-2006, 11:43 AM #8Registered User
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Oh ok thanks guys.
Well, the thing is I'm ADDICTED to deadlifting. I like love it now, it's fun lol. but I only get to do it once a week.
BUT, my program (Bill Starr's.) only says to do it once a week, but heavy row like twice a week. That's why I wanted to substitute another deadlift for a row or something because I love doing it so much.
Haha.
I will just keep the program the same I think then. Maybe once every other week take out a heavy row and add deadlift.
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11-23-2006, 11:47 AM #9Registered User
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Deadlifting is my favorite also. Only been doing it for a few weeks kinda sucks that i've missed out all these years on it.
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11-23-2006, 11:55 AM #10Registered User
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Me too! I started like a month ago.Originally Posted by fivetwenty0ne
I started at 115lbs barely repping 5.
Now I'm at like easily repping 185.
Yeah my legs are weak. I bench almost as much as a squat lol.
=/ But my back and legs are getting so strong with Deadlifting. i lvoe it.
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11-23-2006, 02:08 PM #11
i've heard that 2x a week is ideal. but then again, smolov makes you squat 4x a week at 90%+ and people get tremendous gains from it. so what do i know
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11-23-2006, 02:09 PM #12KNEES GO PAST TOES
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I did the smolov, that's a routine that's only supposed to be done maybe every 6 months IF THAT since it's sheer bloody hell on your legs. There's also the soviet routine where you do the lift 3 times a week for 6 weeks, some pretty high volume routines out there, but normally 2 times a week is good for most lifts.
'Prior to the Department of Education, there was no illiteracy'
- Stizzel
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11-23-2006, 02:13 PM #13US Army Soldier Medic
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I know what you all mean. I started deadlifting in January and I kept thinking "Why didn't I know about this before?". I started doing 5x5 with 150 lb.s, now I'm at 3x3 with 280 lb.s and about to raise it to 290 lb.s. Last time I maxed I got 300 lb.s, but that was when I was working with 260 lb.s.
"Tall men come down to my height when I hit 'em in the body."-Jack Dempsey
"In the ring, I never really knew fear."
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"Why waltz 10 rounds with an opponent if you can KO him in one?" -Rocky Marciano.
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11-23-2006, 04:11 PM #14Weapon of choice
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At your strength level 2 x per week is fine. As you get stronger you will find that your recovery periods lengthen; then you'll have to drop it to once a week.
*edit* I just realised the thread title was a question lol.
I only bench, squat and deadlift once a week, due to the program I'm on, (push, pull, legs). I can't recover fast enough to deadlift twice a week, but I could bench and squat twice a week if necessary.Last edited by Riddicks_bro; 11-23-2006 at 04:14 PM.
Infrequent poster.
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11-24-2006, 08:53 PM #15Registered User
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2-3x for SQ and BP and 1-2x for DL Would be good for most ppl
We are what we repeatedly do. Excellence, Then, Is not an act, But a habit. - Aristotle
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11-25-2006, 05:01 AM #16Moderator
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I like squatting 2x a week, heavy PL style squats for low reps in one workout and lighter Oly style squats in the other for higher reps, and deadlifting only once every 7-10 days.
If I was going to have a 2nd deadlift session in a week it'd be speed pulls and maybe RDLs, nothing heavy.
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