Question about recuperation time......

[GTC]

Say for example you did deadlift for back on a Monday, and squats for legs on a Thursday, that's only 2 and 3 days between these workouts were legs are getting hit both times.

The leg muscles are not going to be completely recovered in 2 or 3 days, so is this not counterproductive? Or can muscles still grow even though they are not quite fully recovered from the last workout?

Would doing squats and deadlift in the same workout be too much? Even if you reduced the sets for example - 2 sets of 5 for both exercises, or went heavy on the deadlift but lighter on the squats like - 3 x 5 deadlift and 2 x10 squat? I can always swap them around from week to week, like go heavy on deads, light on squats one week, then heavy on squats, light on deads the next week.

In order to avoid overlapping exercises, I've come up with this very basic routine in which each muscle only gets hit once every 7 days, I was wondering if it would be enough to make decent gains - (bare in mind I'm still only a newb)

Monday- legs, back, biceps
Deadlift 2 x 3-5
Squat 2 x 8-10
Wide-grip chins 2 x max
Bent-over row 2 x 8-10
Barbell curls 2 x 8-10

Thursday - chest, shoulders, triceps
Flat bench press 5 x 5
Hammer-grip dumbell press 2 x 8-10
Military press 2 x 8-10
Side laterals 2 x 8-10
Close-grip bench press 2 x 8-10

I will do abs on a seperate day like a Wednesday or something.
I know I have not included separate exercises for - hams, calves, rear delts or traps. This is because I don't have access to a calf machine, hams get hit when doing deadlift, rear delts get hit when doing wide-grip chins and bent-over row and the traps get hit in several of the exercises in the above routine. I want to keep the routine as simple as possible, I think it's easier to monitor your progress with a simple training routine.

So what do you think of this routine? Is 2 sets too low or just right? Is once a week too infrequent for a basic routine like this?

Thanks for any input.

 

[huskyguy]

You seem to be on track, however everyone is different. Some people need more recovery time than others and with consistent training you will soon figure out your own body's recovery ability.

 

[jcp2]

When i pull sumo for 5's i seem to like doing it when i squat. When i pulled conventional i hated it. You have to play around, and see how your recuperation is going to be.

 

[blackjack]

its actually a pretty sensible workout. I may try doing a 2 day split soon when i go back to school.

 

[berealjohn]

It a good split. I used this same routine severals years ago and got big as life! I train each body parts twice a wwk though. Example Mon-High intensity (low reps like 4-8)
Tue lo intenstiy (high reps 10-12 ) wed off Thur lo intensity, Fri high intenity. It's a bit much if you're not chemically enchanced. I alway like to work straight calves with heavy poundage , done in between set of say bench or other large groups. I alos alway do my abs on leg ( saves the pain ) IMHO. Rest between sets low reps 3-4 minute rest between sets, high reps you only need 45-60 secs. This will make anybody gro! eat 22X bw in cal, 2 g protein / lb of BW, eat every 2.5-3 hrs. You have to play around with carb timing. Pump it up bro!

Shit I just read you said Thur not Tue. I is still good split, I think you need more volume say 4 set,unless you 're doing negetive or forced sets. 2 work set once a week?