Gentlemen,
Working on my three-day split routine, I seem to have some up against three mutually exclusive requirements:
1) I want to have one of the big three compound movements in every workout (squat, deadlift, bench press) to benefit from the high stimulation and pack on mass.
2) I don't want alot of cross-working between workouts that may lead to overworking.
3) I don't want to overtrain within a workout.
It seems impossible to achieve these two simultaneously for deadlifts and squats. Deadlifts hit 60% lower back and 40% quads and glutes. Squats hit 60% quads and glutes and 40% lower back.
If I put them both on the same day, by the time I've done enough to have worked my back, then doing squats may be overtraining, and vice-versa.
If I put them on different days, same thing, it's not all sure I'll have recovered just three days later, and re-working those muscles may be overtraining.
I don't want to alternate deadlifts one week and suats the next, 'cause my back is really appreciating weekly work. but not doing squats I feel my quads aren't getting worked enough.
What have experienced lifters done? Have you found that, for example, deadlifts monday and squats friday leaves enough time for recuperation (remember, this is the over 40 crowd)? Is there some arrangement that works that I haven't thought of?
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11-03-2001, 06:37 AM #1
Fitting deadlifts and squats into a three day split
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11-05-2001, 02:02 PM #2
Well-I wouldn't worry about the BP---there shouldn't be any overlap. I had the same problem with squat/dead overlap
tho..(I wouldn't dream of doing them on the same day).
I do BLDL once a week...I USED to squat once a week
but what I did to address the overlap problem was
change to shrug bar deads once a week alternating
with squatting every other week. The shrug bar deads
probably work the legs a little more and the back a little
less than str8 bar deads do. It'll work the back a little
more & the legs a little less than squatting will. I've had
good results doing this....This assumes your gym has
a shrug bar of course...A big "if".....If you nag them enough
maybe they'll spring for one--(about $180....a bargain IMO).....
Hope this helps---thanks-Ralph
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11-05-2001, 06:48 PM #3
Ya, Ralph, that sounds like a good idea.
But, after some more reading, I think I'm going to just give it a shot doing deadlifts on monday and squats on friday. We'll see what that does, and if I'm killing my back on monday 'cause my legs aren't doing their part, then I'll try yours.
I've pretty much settled on a three-day split that I'm going to try for a couple fo months:
monday: back & bi's
wednesday: chest, shoulders & tri's
friday: legs & abs.
I'll keep you posted on if it works.
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06-11-2011, 11:33 AM #4
I have this same question. Im also doing a 3 day split and trying to fit in Deadlifts and Squats in. But I dont want to overwork because im aiming for putting on mass. Say my routine looks like this:
Day1 Chest + Back
Day2 Bi's + Tri's
Day3 Legs + Shoulders
Im guessing Deadlifts on day 1 and Squats day 3? Also looking for recomendations on rest. Im 31 and looking to put on mass/weight. Thanks!
inb4 strong bump
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06-11-2011, 11:44 AM #5
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06-11-2011, 11:52 AM #6
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06-11-2011, 11:54 AM #7
I do this.
And I used to alternate between deadlift focused and squat focused.
Recently I have seen that my legs are actually hit great by doing deads first 5x5 for example, and then doing only two or three sets of high rep (12-15) atg squats. I follow up with 3 sets extensions and 3 sets leg curls and that is my workout once a week. (plus calves)
Going to keep it like this for a while and see how my legs respond.
And to the strong bump comment....at least someone seems to be using the search function! ....hell reps for that!RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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06-11-2011, 01:32 PM #8
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06-11-2011, 01:34 PM #9
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06-11-2011, 01:35 PM #10
- Join Date: Jun 2007
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i've enjoyed bill starr's 5 x 5, which is a 3 day full body split. some folks don't want to hit body parts more than once. have no idea why.
i've also had success with a ABA BAB rotation. alternate deads and squats.
but if you are set on a 3 day split as outlined, put the deads and squats as far apart as you can.
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06-11-2011, 01:36 PM #11
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06-11-2011, 01:40 PM #12
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06-11-2011, 01:41 PM #13
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06-11-2011, 01:41 PM #14
FWIW, I train shoulders, chest and triceps on Monday, back and biceps on Wednesday, and legs on Friday.
Deads are on back day.
Squats are on legs day.
Oh, and abs are MWF..."It doesn't matter what exercise you do, but man was made to move, to eat sparingly, to work hard and to screw as much as he can manage. Do all that, and you will look as good as your genes will let you, be content as the arseholes around you will allow, and maybe get a few screws. The particular virtues of weight training are in the discipline it brings to both mind and body, and, if you do it right, it will make you look good naked and do well what you got your clothes off to do." Georgeoz
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06-11-2011, 01:48 PM #15
- Join Date: Sep 2008
- Location: Sandy, Utah, United States
- Posts: 6,988
- Rep Power: 16041
Personally, I think people worry WAY WAY WAY to much about overtraining. I think undertraining is much more common and a bigger problem.
Not that Im suggesting my training for everybody, but for what it's worth I squat and dead the same day. My training basically goes like this
tuesday: squat, dead, and strongman accessories ( sometimes a few events themselves ). Usually I do one heavy and one light-ish ( both both are over 500 pounds most sessions ), i.e. heavy squats/lighter deads and next week heavy deads/light-ish squats.
thursday: overhead pressing accessories ( like upper back work and direct tricep work)
saturday: strongman events. usually 3-4 out of the following, log/axle clean and press, deadlifting ( axle or barbell ), tire flips, atlas stones, conans wheel, yoke walk, farmers walk, sandbag carry/load, truck push/pull,....Qualifying for long drive contest with 328 yard drive
https://www.youtube.com/watch?v=DKrGuFlqhaA
2017 Utah State Longest drive. This one went 328 and got me into finals
https://www.youtube.com/watch?v=Lx-_3HrZzI4
2017 Rockwell challenge. 325 yards
https://www.youtube.com/watch?v=VeuB2rPMcBA
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02-17-2014, 11:10 AM #16
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