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question about workout frequencies

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  1. #1
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    question about workout frequencies

    ok, this is probably a case of majoring in the minors as they say but I was looking for some opinions on the differences between two workout plans. I'll post the plans here:

    plan 1
    sunday
    bench press 3x5
    db shoulder press 3x8
    dips 2x10

    tuesday
    squats 3x5
    glute ham raises 3x8
    pendlay rows 5x6
    hammer curls 2x10

    thursday
    overhead press 3x5
    flat db bench 3x8
    floor press 2x10

    friday
    deadlifts 3x5
    leverage squats 3x8
    chinups 5x6
    curls 2x10

    versus

    plan 2
    day 1
    bench 3x5
    oh press 3x5
    flat db bench 3x8
    db shoulder press 3x8
    floor press 2x10
    dips 2x10

    day 2
    pendlay rows 5x6
    chinups 5x6
    curls 2x10
    other curls 2x10

    day 3
    off

    day 4
    squats 3x5
    deads 3x5
    lever squats 3x8
    ghr 3x8

    day 5
    off

    day 6
    repeat


    so basically plan 2 puts everything together with 4 days of rest between days, but you get more volume overall as you're doing the exercises more than once per week each.

    im wondering if those 4 days of rest would be better for my long term gains, even if I am doing the exercises more often, bearing in mind I am an about to turn 40 lifter coming off elbow surgery...

    would the squatting and dead lifting every 5 days prove to be too much versus a heavy squat session followed by a heavy deadlift session only 2 days later? same for the benching, although I think that would prove to be more doable. back work doesn't concern me.

    just looking for opinions, all responses welcome! thanks

  2. #2
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    I would go with plan 1, since it seems a little easier. Personally I would go with something even easier then plan 1, and just ease back into it.

  3. #3
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    i like volume in pkan two but plan two makes squats w deadlifts... a big nono

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  4. #4
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    Never mix squats with deadlift alphastrength is right, Just curious why don't u increase amount of training per muscle. Minimum of three movements per muscle. I find four to five to be most effective if you have been lifting for over a couple years

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    why shouldnt you mix squats and deadlifts?

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    Quote Originally Posted by LatsOfLords View Post
    Never mix squats with deadlift alphastrength is right, Just curious why don't u increase amount of training per muscle. Minimum of three movements per muscle. I find four to five to be most effective if you have been lifting for over a couple years
    I've done it before. I just can't hit nearly as much volume if I DL after squats. Maybe a set of 5 just to hit the hamstrings and glutes a little harder.


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    Nothing wrong with doing dead lifts and squats on the same day. There are a lot of variations of both squats and deads making it easy get both in. ATG squats and SLD are staples in my leg routines, works great for me.

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    I would go with plan1. My routine is to workout today and cardio tomorrow... And repeat. It works great for me.

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