Ben dur
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Dead Lifts
- Thread starter Snarff
- Start date
it's all good man, I'm pretty easy going and don't tend to take things personally... I'm just looking to start a new program and this was something Gaz helped me set up that I thought might work pretty well... I'm always looking for other opinions though...
When you are cutting, what you want to achieve in the gym is maintaining the intensity of your routine. Let the diet (and cardio) take care of dropping the fat, try to keep progressing on the weights in the gym.
In my opinion, lower volume with a high intensity is better while on restricted calories. Higher volume can increase recovery time for your body, which may be increased anyway due to the restricted calorie intake.
Id personally suggest using the 3 day split as outlined. See how you get on. You should see progress in weights initially, even if your dieting.
Personally, I wouldnt use supersets, especially on deadlifts. You want to concentrate on increasing strength on each movement over time, which will be difficult to do and see measured progress when supersetting.
Also, if you are deadlifting correctly, you need to be fresh for each set. You have to put 100% maximum effort into deadlifting and it can be dangerous if placed in a superset.
For back, you really wanna hit 2 exercises. One to concentrate on width (a pulldown exercise) and one for thickness (a rowing exercise and/or deadlifts).
For width, select from:
wide grip chins/pulldowns/rack chins/pullups/close grip pulldowns
and for thickness:
deadlifts/rack deadlifts/barbell rows/dumbell rows/t-bars
You can select 2 or 3 and build a program around these, or even alternate exercises each workout.
My opinion, of course. My back development is not bad (see avatar), although could have been served better from spending more time in the past deadlifting. Im correcting this at the moment. Ive built my back from a core of chin ups and barbell rows.
How does this look:
Day 1 :
Pull-ups
Dead Lifts
Barbell Rows
Single Arm Lat Pull downs
Day 2 :
Bench Press
Incline Dumbell Press
Dips
Clean and Press
Day 3 :
Squats
Goblet Squats
Stiff Leg Deadlift
Calf Raises
I intend doing 3 sets of 8, excluding warm up set, and to failure where the number of reps isnt possible yet(chins), 45 mins or so gym time roughly, doesnt seem like much tho.
how often would you add weight, target of adding roughly 2.5 % per week? more?
any of these exercises which you would recommend 5 x 5, i understand its 80-90% diet, but i wanna maximise my time spent in the gym
thanks,
Day 1 :
Pull-ups
Dead Lifts
Barbell Rows
Single Arm Lat Pull downs
Day 2 :
Bench Press
Incline Dumbell Press
Dips
Clean and Press
Day 3 :
Squats
Goblet Squats
Stiff Leg Deadlift
Calf Raises
I intend doing 3 sets of 8, excluding warm up set, and to failure where the number of reps isnt possible yet(chins), 45 mins or so gym time roughly, doesnt seem like much tho.
how often would you add weight, target of adding roughly 2.5 % per week? more?
any of these exercises which you would recommend 5 x 5, i understand its 80-90% diet, but i wanna maximise my time spent in the gym
thanks,
I dont think it really matters, whatever you are more comfortable doing, as long as you get a decent rest between supersets. I dont see how it can be dangerous.
However I do agree with everything else in your post.
Id drop the goblet squat, single arm lat pulldown (you love this dont you). You can also drop one of the chest exercises (I know I mentioned 2 but looking at the routine, its not balanced) and change the order of dips and clean and press.
If you doing 5x5, you take large rests between sets (3-5 mins) and increase the weight when you manage to hit 5 reps on the last set.
lol, you caught me, i do love the single arm lat pull downs, so dropping all those you mentioned would leave 3 exercises each workout? or would you simply replace them?
somehow doesn't seem right walking 15 minutes to the gym and then 15 minutes home again to do 3 exercises
will gladly swap the dips and cleans tho
somehow doesn't seem right walking 15 minutes to the gym and then 15 minutes home again to do 3 exercises
will gladly swap the dips and cleans tho
It's really not that unbalanced in my opinion... I've been training for years but just recently realized that I was doing a lot of stuff wrong... either way I think that program is certainly an improvement from what you were doing... as for 5x5, I typically like to use this format for at least one exercise in every movement plane if that makes sense... so as an example I'd use it for bench press, BB rows, squats, deadlifts, a vertical push and a vertical pull... the rest I keep mostly around 3x8 and some stuff 2x12...
Also, it was recently pointed out to me that it might be a better idea to manipulate your reps than to keep adding weight every week... eventually you just won't be able to lift the amount of weight you're adding...
so instead of always doing 3x8, maybe try using a weight that will allow you to complete a set of 8 for the first set, but maybe only 7 the next and 6 the last... work your way up to being able to do 3x8 and once you can do that, try adding more weight and start working your way back up...
Also, it was recently pointed out to me that it might be a better idea to manipulate your reps than to keep adding weight every week... eventually you just won't be able to lift the amount of weight you're adding...
so instead of always doing 3x8, maybe try using a weight that will allow you to complete a set of 8 for the first set, but maybe only 7 the next and 6 the last... work your way up to being able to do 3x8 and once you can do that, try adding more weight and start working your way back up...
