recovery

[joshbeam1]

I usually do deads every monday. We finally got a squatt rack in our gym now,so started squatts friday, but couldn't do as much cuz my legs were still sore from the deads i did monday. any suggestions??

 

[Insane_Man]

Give yourself some time, your body will become conditioned. Just take it east at first and work up.

 

[joshbeam1]

Would u suggest doing squatts 1 week and deads the next?? Just alternate for the time. I had been doing some machine stuff 4 legs, but never really worked nearly as well as squatts for me. But that is what i had been doing before we got the squatt rack. SO its not like my legs were totally unconditioned. Do u guys do squatts and dls all in the same week?? If my legs r still sore after a couple weeks of alternating squatts and dls should i try and train them both on the same week anyways?? Suppose it'd be smarter to just be patient and give them time to recover?. Im just trying to do as much as I possibly can to build my legs cuz I've been w/o a rack now for about 4 months and my legs r lagging behind. Any knowlegded advise would be greatly appriciated. Thanks.

 

[joshbeam1]

anyone??
Should i just alternate squatts and dls for a few weeks and on the weeks i'm not doing dls do gms instead?? Do most of u do dls and squatts the same week?? I tried this week, but was very weak on squatts, still sore from dls, but am impatient and really want my legs to grow. Thanks for any help.

 

[huskyguy]

Some people need more recovery than others, I have found that if I overtrain my gains come to a screeching halt.

 

[Starkraven]

anyone??
Should i just alternate squatts and dls for a few weeks and on the weeks i'm not doing dls do gms instead?? Do most of u do dls and squatts the same week?? I tried this week, but was very weak on squatts, still sore from dls, but am impatient and really want my legs to grow. Thanks for any help.

i DL and squat in the same week..how else are you going to get gains? alternating them is pointless in my opinion, one works the back/hams and one works the quads (and hams to an extent). youd grow real slow training your quads or your back only once every 2 weeks. thats twice a month. i do squats monday and deadlifts friday. on wed i do chest/shoulders/triceps. i take the weekends off as well so i get plenty of rest from fridays deadlift to mondays squatting. and i want my legs to grow seriously which is why i prioritize them. this friday im going to do rack pulls instead of floor deadlifts. and tomorrow im going to do 20 rep squats instead of my usual 6-7 reps. i really believe now that legs respond better to higher reps, at least for me. each part requires different rep ranges for maximum growth for each person. u cant do 4 reps on everything. i notice that i dont do well below 6 reps, that includes deadlifts. it just starts to hurt my low back and i find i dont really feel my muscle being worked with too low of a rep range. i get more sore when i hit 6-7 reps on deads, but 5 made em sore friday. and for squats around 10-15, chest around 6-9. everything else doesnt really matter as much as the big three, squat, bench, dead. but i do weighted dips as well and i like 6-8. i notice my back is getting wider, that is because i wasnt deadlifting or bent rowing for a while (was doing SLDL) and increased my calories.

i guess it depends alot on your recovery but so far im fine with this routine. it is similar to pullinbig's routine posted on the deadlift sticky on page 6 i believe.

 

[joshbeam1]

Thanks.
I guess I'll just try and work through it. The 1st couple yrs. of working out, I NEVER worked legs. Then as I started learning more about it and got into it more, I started working legs. Then our gym shut down cuz they were remodeling, so I was left w/just the bench and a few dumbbells I had at my house.(i live in a sm community so can't just go to another gym). Anyways, the gym finally opened back up and I was able to start squatting again. So maybe I'll be able to do squatts and dls the same wk w/o being really weak on squat day.
I usually do dls and back on monday save squatting for fri. Then i'm still sore as hell monday when its dl day. Last mon. I still put up over 480 on dls and I was a bit sore. But this fri. when it came time to squatt, I couldn't get even close to what i did the week before squatting when I was fresh. I got to my 5 rep set and could only do it 2x then tried the 3rep set and just barely got it 1 time and I was seeing spots and busted a vessle in my eye, so its not like I wasn't trying hard enough.
I don't like the idea of doing squats every other wk. either. One person says do em anyways and huskyguy thinks I should let my legs recovery.
Any advise PB?? blackbeard??

 

[pullinbig]

i dont recommend pulling deads every week. i do recommend doing a dead variation each week and some type of squat each week.

you guys have to remeber also that the routine i posted is a very basic routine to start out on. all routines need to be tweaked as time goes on. everyones recovery rate is different and different folks respond differently to certain exercises. everyone has weak points that need to be addressed so no two people will be doing exactly the same routine and getting the same results.

 

[Injectyourspinach]

I usually do deads every monday. We finally got a squatt rack in our gym now,so started squatts friday, but couldn't do as much cuz my legs were still sore from the deads i did monday. any suggestions??

Somewhat depends on what your goals are and what styles you're training (not to mention number of reps and sets). Something to remember is that increased Squat poundages can tend to bring up Deadlift poundages, but it's usually not the other way around. A lot of people can increase their Deads simply by having nothing more than one HEAVY Squat session followed by a LIGHT Deadlift session later in the week that focuses on technique and speed rather than weight and volume. You could even Squat heavy then train Romanian style Deadlifts (takes out the quads) heavy, then later in the week do the light Conventional or Sumo Dead session focusing on technique and speed.

 

[Starkraven]

i dont recommend pulling deads every week. i do recommend doing a dead variation each week and some type of squat each week.

you guys have to remeber also that the routine i posted is a very basic routine to start out on. all routines need to be tweaked as time goes on. everyones recovery rate is different and different folks respond differently to certain exercises. everyone has weak points that need to be addressed so no two people will be doing exactly the same routine and getting the same results.

you are right. i am having trouble increasing the poundage on deads so after about 5 weeks in a row, im going to do rack pulls this friday. its getting taxing.

 

[Starkraven]

Somewhat depends on what your goals are and what styles you're training (not to mention number of reps and sets). Something to remember is that increased Squat poundages can tend to bring up Deadlift poundages, but it's usually not the other way around. A lot of people can increase their Deads simply by having nothing more than one HEAVY Squat session followed by a LIGHT Deadlift session later in the week that focuses on technique and speed rather than weight and volume. You could even Squat heavy then train Romanian style Deadlifts (takes out the quads) heavy, then later in the week do the light Conventional or Sumo Dead session focusing on technique and speed.

good idea. variation is key. rack pulls, light with speed, conventional, sumo (although i dont think i will be doing this). same for squats. normal, 20 rep breathing, pause squats, box squats (never tried box though) and light.

 

[joshbeam1]

Thanks.
THink i'll try just going light on dls and do heavy squatts. Was trying to go heavy weight low volume on both. I have been making great gains w/dls on the program i'm on, but i'll switch it up a bit and that should also give my legs a better chance to recover so I can actually do heavy squatts.

 

[pullinbig]

Thanks.
THink i'll try just going light on dls and do heavy squatts. Was trying to go heavy weight low volume on both. I have been making great gains w/dls on the program i'm on, but i'll switch it up a bit and that should also give my legs a better chance to recover so I can actually do heavy squatts.

i am guessing if you dead is a lot bigger than you squat that you are pulling all back and not using your legs on deads. and you probably squatting with a lot of back as well. this is true 99% of time in this situation.

 

[joshbeam1]

Thanks PB. U're probably right. I'm pulling close to 500lbs on dls w/good form(or so i'm told) but my legs r about use less for the next wk when i get done w/dls. I'll prob. try and focus on squatts and getting my legs up to par. and maybe dl every 10 days or so. or maybe throw in some straight legged dls for variation, instead of always pulling. I'm still learning though. thanks for the advise.