Thread: HIT people, would like routine critique/help

Ok turns out doing Squats and Deadlifts together isn't too hot an idea. So back to the drawing board

No HITers?

Originally posted by dj-r00
Ok turns out doing Squats and Deadlifts together isn't too hot an idea. So back to the drawing board

No HITers?

Who told you squats & deadlifts together are not a good idea?

I see no problem with it, but, considering your goal, I think you could benefit from more exercises.

1 set to failure once a week of squat, deadlift, weighted parallel bar dip & weighted chin-up, is a great routine for developing strength, but for hypertrophy?

I'm currently alternating between these 2 workouts evey 4 & 5 days, Mon/Fri one week & Wed the next, 1 set of each in the order written, with 1 minute rest between each, choosing weights that allow me to fail between 15-20 for lower body movements & 8-12 for upper:

#1
Deadlift
Hanging reverse crunch
Pullover
Fly
Seated cable row
30 degree incline press
Dumbbell shrug
Standing calf raise

#2
Leg extension
Lateral raise
Squat
Bent-over lateral raise
Dumbbell curl
Triceps pressdown
Weighted chin-up, close-grip, palms face you
Weighted parallel bar dip

Cheers!

Sup Bear,

It looks like you've got a nice workout going there, roughly how long does it take you to complete? I think 8 exercises would kill me at present, 4 per workout would do

With regard to the consecutive Squats/Deadlifts, let me first explain a couple of things. I based my original workout on an "Athletes" routine in a book I have by Mike Mentzer. For someone such as myself (non-Athlete) Mike recommends various exercises split up into 4 different workouts. I chose to do a variation of the Athletes routine because of an article I read which can be found here:-

http://www.protraineronline.com/past/may16/hormone.cfm

Also, I wanted to workout my legs more often. So it seemed pretty ideal. In the Athletes routine, Squats are performed with Dips in one workout, and Deadlifts/Pulldowns in another. Two exercises per workout wouldn't be useful for me, so being a smart arse I put them all into one

I also had a conversation with someone in the gym and he said not to do them together. I am pretty open minded, but then again I'm concerned about my back. Being tall with very tight hamstrings and a weak lower back I think it's in my interests should I continue doing both, to do them on separate workouts - seeing as they stress the lower back a lot. My gym also isn't very well equipped when it comes to free barbells. They have two smith machines, and although possible the weight doesn't travel quite the same with a deadlift. I am questioning continuing with Deadlifts because of this (smith machine).

Hope I didn't bore you!

Thanks for the reply.

Originally posted by dj-r00
It looks like you've got a nice workout going there, roughly how long does it take you to complete?

15, 20 minutes tops.

I think 8 exercises would kill me at present, 4 per workout would do

No, you'd only do 1 set of each.

I based my original workout on an "Athletes" routine in a book I have by Mike Mentzer. For someone such as myself (non-Athlete) Mike recommends various exercises split up into 4 different workouts.

"Muscles in Minutes", I wasn't very impressed with it.

I chose to do a variation of the Athletes routine because of an article I read which can be found here:-

http://www.protraineronline.com/past/may16/hormone.cfm

I'll have to read that.

Also, I wanted to workout my legs more often. So it seemed pretty ideal. In the Athletes routine, Squats are performed with Dips in one workout, and Deadlifts/Pulldowns in another. Two exercises per workout wouldn't be useful for me, so being a smart arse I put them all into one

You could always try 2 workouts of 3.

workout # 1
30 degree incline bench press
squat
chin-up, close-grip, palms face you

workout # 2
parale bar dip
deadlift
rows, seated cable or bent-over barbell

I also had a conversation with someone in the gym and he said not to do them together. I am pretty open minded, but then again I'm concerned about my back. Being tall with very tight hamstrings and a weak lower back I think it's in my interests should I continue doing both, to do them on separate workouts - seeing as they stress the lower back a lot.

You don't need to do them in the same workout.

My gym also isn't very well equipped when it comes to free barbells. They have two smith machines, and although possible the weight doesn't travel quite the same with a deadlift. I am questioning continuing with Deadlifts because of this (smith machine).

I've always felt, if your not squatting, you better be deadlifting, and vise-a-versa. As long as your squatting, IMO, you can get by without deadlifting.

Ideally I want to aim for 4 exercises per workout, what do you think of this:-

#1
Squat
Bench
Shrugs
Pulldown

#2
Squat
Shoulder
Bicep
Tricep

If I can't manage that I'll probably have to work my way up with the 3 as you suggested.

I was a little suprised at the size of the muscles in minutes book, but I found the information useful and logical. Check out mikementzer.com they've got a new book coming out and it's co-written by John Little, i've read a couple of books by him and enjoyed them. It's also more pages, and provided there aren't too many photos it should be good

What did you think of that article?

Cheers Bear