Deadlifts and Squats, how many rest days should be given after workout?

[flowxsss]

i dont want to be doing too much but usually im not sore after 48 hours and ready to go , so which of these routines do you think is better for 7 days cycle !!
-day1 squats ,legs day
-day4 deadlift, back day

OR
-day1 squats and deadlift, then take the rest of the week to recover!!

how many days is sufficient and enough for rest and recovery, some say you should do heavy compounds once a week , others say 48-72 hours is good enough!!
what do you think and which of these routines has given you best results in gaining body mass?

[bigtallox]

so which of these routines do you think is better for 7 days cycle !!
-day1 squats ,legs day
-day4 deadlift, back day

OR
-day1 squats and deadlift, then take the rest of the week to recover!!

I've done both. There are benefits to both. Lately I either squat or deadlift once a week, and pretty much alternate them. But I also have two other strongman sessions a week ( which tend to be more taxing than gym lifts ). My advice would be to experiment and keep a log.

[stealthmedia]

If you can do both in the same week your gainz will be moar

[BearLovesLuna]

I've done both. There are benefits to both. Lately I either squat or deadlift once a week, and pretty much alternate them. But I also have two other strongman sessions a week ( which tend to be more taxing than gym lifts ). My advice would be to experiment and keep a log.

I do both, but definitely prefer to alternate.

I think both can be done both ways, depending on what you expect or try with either approach. I tend to look at squat days as stiff legged dead lift days, and true dead lift days as "avoid" squats days... but you can mix it up as you see fit.

Seriously, there is no right or wrong answer. You will find perhaps that doing real deads on BW squat days is just not sensible- the main reason to do ANY exercise is to get the max from it, and if you just finished sets of squats, you are not likely to do your best on sets of true deads....

But I tend to view this like bigtall does... one a week, alternate. They can be devastating if you have cajones.

[MichaelCJ]

I squat three times a week, but it's lighter (aka front) squats in the middle. The other two days, it's a mix of high and low bar.

I'd say you need two days rest as a novice, from squatting (subjectively) heavy. As an "advanced novice" or intermediate lifter, this might change, as it has for me (see above).

Advanced lifters might (or equally, might not) choose to squat only once a week.

Deadlifting, I only do once a week (day 2), but I do go heavy. Personally, it strikes me as a very different lift, in this regard. I feel that I only need to do them that infrequently, and also, that they require more recovery time.

I do however make sure to do other exercises that strengthen the lower back and traps (etc.) on days 1 and 3.

As for your options, OP, both look fine. Choose one and see how it goes.

[flowxsss]

maybe im wrong here but i read some where that growth hormone lasts only 48 hours after you exercise a certain muscle so no need to wait more than 48 hours to work that muscle again!! correct me if im wrong,,

[geer_matt]

It really depends on your goals. Try the different schemes and then decide on how well your body recovers. I tell you one thing though, if your goal is to go as heavy as possible on these lifts then I wouldn't do them on the same day, one of the lifts will suffer. I do mine three days apart, it works for me.

[gixxer1620]

Bro I just started doing heavy deads,squats and flat bench x2 a week and have been carving up the gains after a long plateau. I do other compounds in between. Training partner has been the same. Def recommend for a short period.

[flowxsss]

well guys after all this info you put here ,for my w/o its going to be squats then after 4days rest its time for deads,, if it gets too much i,ll just add more rest days in between.

[EB68]

I squat and dead on the same day, then work my back/biceps the next day. I do squats again after 1 day of rest.

[flowxsss]

I squat and dead on the same day, then work my back/biceps the next day. I do squats again after 1 day of rest.

i cant do both same day,, and i have no idea how you can do back after squat and dead day !! too exhausting for me,,

[lunchbreak]

if i do as you do i,ll be dead in two weeks, and i consider my self to be athletic !!!

Just depends where you are at. As a novice lifter I'm still coping with squatting 3 times a week close to 300lb and deads every other session for close to 400lb. Recovery is now starting to become the limiting factor for me as the weights go up, especially now I'm not eating to grow, but even if I change my progression to ease up a bit I'll stick with the full body programming for as long as I can.

[flowxsss]

Just depends where you are at. As a novice lifter I'm still coping with squatting 3 times a week close to 300lb and deads every other session for close to 400lb. Recovery is now starting to become the limiting factor for me as the weights go up, especially now I'm not eating to grow, but even if I change my progression to ease up a bit I'll stick with the full body programming for as long as I can.

it seems to me that compound training is the heart of bodybuilding and other exercises are for filling the gap between major compound workout,s, offcourse for advanced bodybuilders this does not apply,,

[Dielikeadog]

I do both twice a week. I do back day after leg day.

[DocHoss]

I used to do deads right after squats twice a week, but then switched to a deadlift/arms day once a week. It's not clear to me that my deads have progressed any faster this way - I had some really good deadlifting sessions right after squatting. I guess I'm funny that way.

I find I lose too much strength if I wait very long between squat days. Right now I go 2 or 3 days between squats, depending on my work and travel schedule. Some of my best gains seemed to be when I had 2 days between leg workouts.

I squat and dead on the same day, then work my back/biceps the next day. I do squats again after 1 day of rest.

Wow, that's intense. But I can't argue with the results!

Just depends where you are at. As a novice lifter I'm still coping with squatting 3 times a week close to 300lb and deads every other session for close to 400lb. Recovery is now starting to become the limiting factor for me as the weights go up, especially now I'm not eating to grow, but even if I change my progression to ease up a bit I'll stick with the full body programming for as long as I can.

Novice in experience, maybe, but not in strength! Those are some serious weights - certainly high intermediate if not advanced lifts. I've been squatting my heart out for 11 months and honestly, I just don't see that I'm ever going to reach 300. But I won't stop trying! When I first started lifting, my goals were to bench my weight, curl half my weight, and squat twice my weight. The first two I have done, but the squats are just a pipe dream at this point. Deadlifts weren't on my radar at the time, but I managed to deadlift twice my weight, though just 3 reps.

[Getsum]

i dont want to be doing too much but usually im not sore after 48 hours and ready to go , so which of these routines do you think is better for 7 days cycle !!
-day1 squats ,legs day
-day4 deadlift, back day

OR
-day1 squats and deadlift, then take the rest of the week to recover!!

how many days is sufficient and enough for rest and recovery, some say you should do heavy compounds once a week , others say 48-72 hours is good enough!!
what do you think and which of these routines has given you best results in gaining body mass?

I've done both as well. But recently, up until I pulled my calf muscle, I was trying to bench, squat and deadlift twice a week and was making some decent strength gains.

My week would look like:

Sunday - Bench
Monday - off
Tuesday - Deadlift
Wednesday - Bench
Thursday- Squat, heavier day
Friday - Rack pulls or deadlifts
Saturday - Leg Press & Squats, lighter but higher volume

Until my calf heals up, my workouts are looking like crap for the most part.

[Garage Rat]

Recovery is an individual thing that varies from lifter to lifter.
Squats and DL's take a lot out of you and put much stress on the nervous system.
Take as much recovery time as you need.
If you dont lift you can do an easy recovery cardio session or two.
The older we get the more time the body takes to recover so let it.
I couldnt do the volume i did in my twenties and recover adequately for my next training session thats just the way it is.
Be smart and get your recovery time and watch your lifts go up.

[flowxsss]

Recovery is an individual thing that varies from lifter to lifter.
Squats and DL's take a lot out of you and put much stress on the nervous system.
Take as much recovery time as you need.
If you dont lift you can do an easy recovery cardio session or two.
The older we get the more time the body takes to recover so let it.
I couldnt do the volume i did in my twenties and recover adequately for my next training session thats just the way it is.
Be smart and get your recovery time and watch your lifts go up.

my legs are the worst body part ive got,, thats why im focusing deads and squats. although i still cant do deadlifts my bw but i increase number of sets , on monday i did 12 sets 10 reps each of deads and nothing else, im still sore till now my butt middle n lower back and hamstrings , two more days and i,ll be ready to squat, im making progress "slow progress" in muscle gains, i dont want to push my self to real heavy weights i feel medium heavy weight is intense enough for me, im slim built 5.9 176 lb , instead i increase number of sets n reps to get the most of every w/o.

[SonOfDoom]

I can't even squat and deadlift in the same training cycle unless it's just box squats for speed with bands, then I can also deadlift in then same week. But, has to be sumo every other time... alternate sumo and conv... that's what I did while building my deadlift up to 900 and beyond.

The way I'm built, my legs work a lot on floor deads, and I get constant quad injuries from squats so I only train Deadlifts now and am experimenting with rest days. I train very intensely with few sets, Yates style, so I need AT LEAST 10 days preferably 12-14 between deadlift workouts. Between deadlift days I often go in and hit some leg extensions and leg curls after some shoulder presses. Just for some extra leg size while my back is still recovering.

Deads put more size on my body than squats, and in strongman, deadlift is #1 so that's what I focus on. Plus much safer than squats, for me.

[blue9steel]

A lot has to do with your overall program, intensity levels, volume, progression scheme, etc. That said, I currently do a pull/push routine that has me either squatting or deadlifting every training day (5 days a week). Took a little getting used to but it's working fine. I use short wave periodization though, so if I'm squatting 3 times in a week (2.5 frequency so that's every other week) then one session is 4x8, one is 4x5 and one is 3x3, doing the same scheme every time would be MUCH harder as the current setup varies the stress type.