How many of you do two mass building lower exercises in one workout? [Forum Archive]

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How many of you do two mass building lower exercises in one workout?

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Posted by: AKIRA

I used to and I enjoyed it. Now with thoughts of volume and such, maybe I had it all wrong.

The question, specifically is, would you or do you do 2 types of deadlifts OR 2 types of squats in one day?

Sometimes I think about doing a hamstring dominant day with a starting conventional deadlift movement and then possibly a SLDL or a Sumo Deadlift with lesser weight.

ATG Squats proceeded with Wide Stanced/Narrow Stanced Squats?

I get bored with doing a squat then leg press routine, so to speak. I dont like doing single joint lower movements either. So would it be an ok idea?

Example:

ATG Barbell Squats
Bulgarian DB Squats
Wide Stance Barbell Squats
Calf Work...

Posted by: P-funk

I probably would do it.

Although, I have done things like 8 sets of 2 on the squat and each set used a different stance...wide, narrow, high bar, low bar, etc...

Posted by: AKIRA

Quote:

Originally Posted by P-funk

I probably would do it.

Although, I have done things like 8 sets of 2 on the squat and each set used a different stance...wide, narrow, high bar, low bar, etc...

I cant squat really anymore cuz of my back..I might be able to later on, but for now, if I did squat, it would have to be later in the workout, which means the heavier shit would come first.

I can do deadlifts fine, but I certainly run out of shit to do. My single leg workouts are bad right now cuz of my back. My balance is all over the place and I work on that specifically now. Standing on one leg for periods of time, standing on a bosu, BW single leg squats/deads..etc.

In the meantime, I really want to do 2 exercises of deads. One would be heavy, one light...then again, could both be heavy? Given your example, I am really thinking about this..

Posted by: P-funk

i would just be careful with overloading you back with more work in the same session though.

Posted by: BulkMeUp

This was my lower wo's that i had been doing for the past 9 weeks.

Lower A
Back Squats - 4x6 [RI = 2-3mins, tempo = 2/0/X]
Leg Press - 4x8 [RI = 2Min, tempo = 2/0/2]
SLDL - 4x10 [RI = 2Mins, tempo = 2/0/2]
Single Leg Ext - 4x12 [RI = 1Min, tempo = 3/0/2]

Lower B
DL's - 4x6 [RI = 2-3mins, tempo = 2/0/X]
High Leg Press - 4x8 [RI = 2Min, tempo = 2/0/2]
Front Squats - 4x10 [RI = 2Mins, tempo = 2/0/2]
BB Stationary Lunges - 4x12 [RI = 1Min, tempo = 3/0/2]

Posted by: fufu

I do back/front squats proceed by Bulgarian squats all the time.

Posted by: AKIRA

Now Ive done deadlifts on a day that has squats, but I am talking 2 ham dominants or 2 quad dominants.

I think you can do it. I think you can do it heavy too...

Conventional Deadlift
4 sets of 6-8?

Romanian Deadlift
3 sets of 8-10?

Then calf work

See the pattern?

Quote:

Originally Posted by fufu

I do back/front squats proceed by Bulgarian squats all the time.

Would you ever do back and front squats on the same day?

Posted by: fufu

Quote:

Originally Posted by AKIRA

Now Ive done deadlifts on a day that has squats, but I am talking 2 ham dominants or 2 quad dominants.

I think you can do it. I think you can do it heavy too...

Conventional Deadlift
4 sets of 6-8?

Romanian Deadlift
3 sets of 8-10?

Then calf work

See the pattern?

Would you ever do back and front squats on the same day?

Not in a workout for strength/hypertrophy. I've done it in conditioning workouts.

Posted by: BulkMeUp

P, for a routine that i posted above (the upper part being similar), how long would you suggest it to be done before deloading?

p.s i know the tempo on some exercises are not written in the right 'direction'

Posted by: P-funk

Quote:

Originally Posted by BulkMeUp

P, for a routine that i posted above (the upper part being similar), how long would you suggest it to be done before deloading?

p.s i know the tempo on some exercises are not written in the right 'direction'

the tempo appears to be okay....ecc/iso/con

the length of time you can do that for is going to depend on you. it looks like a lot of volume over 2 days a week! I might be able to handle it for 3 weeks before dropping it back.

Posted by: AKIRA

Quote:

Originally Posted by fufu

Not in a workout for strength/hypertrophy. I've done it in conditioning workouts.

You havent done it or you dont think it should be done?

Posted by: P-funk

why not just train total body and spread out the lower body lifts over 3 days? then you can get all that volume without having to worry about fatiguing yourself and possibly hurting yourself again or nto being able to give everything you got on that second exercise.

Posted by: AKIRA

That will prolly be the ultimate conclusion. Exploring options and mapping out the next routine.

Its either going to be Westside (which is pretty much totaly body, yes?) or go for strong lifts again..

Posted by: P-funk

westside is

upper
lower
upper
lower

it is a template.

Posted by: fufu

Quote:

Originally Posted by AKIRA

You havent done it or you dont think it should be done?

I haven't done it and I don't really see a point of doing it. They are just very similar exercises. I don't think it would be bad, but I see no reason why someone would want to do both a front and back squat in one workout. What's the point? There may be a couple reasons, but for your average person, I don't think so.

Plus I prefer to spread out movements over several workouts so I don't get bored, but that's just my personal preference.

Posted by: AKIRA

Quote:

Originally Posted by P-funk

westside is

upper
lower
upper
lower

it is a template.

Yeah. Some speed work is in there too. ME & DE shit... Ill have a closer look when I get to the Shock week of my 3rd cycle of P/RR/S.

Lower could be look like this yes?:

First Lower..
Conventional Deadlifts
ATG Back Squats
other exercises

Second Lower..
Front Squats
SLDLs or Romanian Deadlifts
other exercises

Not necessarily from Westside, but a total body workout like you first mentioned, P. Feel free to plug in exercises where it says "other exercises." The question really was the 2 mass builders on the same days (squats + deads on 1 day, twice a week).

Posted by: P-funk

i could make a case against speed work with just the bb.

anyway, if you want to do that, concentrate you efforts on one movement and then use the other as an accessory (higher reps) and then flip it...like so,

day 1 (pull concentrate)
deadflit- 3x3
back squat- 3x10

day 2 (push concentrate)
front squat- 3x3
RDL- 3x10

Posted by: fufu

Actually nevermind, I could see doing front and back squats in the same workout. For example, if someone is training for back squat strength and does something like 3x3, then afterwards does front squats for 3x10 for assistance/hypertrophy.

Posted by: BulkMeUp

Quote:

Originally Posted by P-funk

the length of time you can do that for is going to depend on you. it looks like a lot of volume over 2 days a week! I might be able to handle it for 3 weeks before dropping it back.

How would you drop back?
a) keep the weights the same but reduce the volume (drop 1 set from each exercise) ?
b) keep the sets/reps the same but reduce the weight (if so, by how much?) ?
c) combo of a & b?

Also how long would you drop back for? 1 week and then back to the previous setup?

Posted by: P-funk

might want to do both a and b for a week and then go with a.....increase the intensity, lower the volume.

Posted by: AKIRA

Quote:

Originally Posted by P-funk

i could make a case against speed work with just the bb.

anyway, if you want to do that, concentrate you efforts on one movement and then use the other as an accessory (higher reps) and then flip it...like so,

day 1 (pull concentrate)
deadflit- 3x3
back squat- 3x10

day 2 (push concentrate)
front squat- 3x3
RDL- 3x10

I like that. Is 3x3 just an example or should one not do more? (e.g. 5x5)

Posted by: P-funk

Quote:

Originally Posted by AKIRA

I like that. Is 3x3 just an example or should one not do more? (e.g. 5x5)

3x3, 5x5, 4x6, 6x4, 8x2, 10x2, 6x3, 5x3, 8x3, 4x4.......

pick a rep range. make improvements. do you see where i am going with this?

Posted by: CowPimp

I've done this, yes. I've done it with both squats and deadlifts, but I don't necessarily do it on a regular basis.

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