Poliquin Program Design Course
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Welcome to Precision Fitness Performance. Precision Fitness Performance PFP is the original 247 Gym, Strength Conditioning and Personal Training facility in. I was faster and stronger than ever after my program with Mr. Poliquin. I enter the 2004 season as a contender to win the Olympics in the long jump. Squatting and Deadlifting layout in a program. Figuring out exactly how to lay out your squat and deadlift can be a pain for a lot of guys for a lot of various reasons. First off, they use most of the same muscle groups to get the job done. Hams, hips, glutes, lower back, upper back, and quads the deadlifts to a lesser degree obviously. A few problems with program design involving both big movements is overlap and overtraining of the low back, which can be slow to recover. So lets look at some common ways these usually get laid out and discuss the benefits and drawbacks. Squatting and Deadlifting in the same workout. This is a very controversial topic. Ok so its not really controverial but for some reason it causes a lot of lifters angst. So lets clear the air on this. Its fine to squat and pull in the same workout. There. Controversy over. Seriously, I love squatting and pulling together and do it in most of my splits. Its like two great tastes that go great together theres another Reeces peanut butter cup reference for you. Benefits of squatting and deadlifting on the same day I think the most obvious benefit to squatting and pulling in the same workout is that the lower back gets a full week to recover before it is taxed again. This is one of the reasons I find myself coming back to this split. Golf Handicap Calculator Excel. Squats serve as a great warm up to pulling and you can keep dealdifting volume pretty low. So after your squats you can just go to a medium heavy warm up on deads for a set then pull heavy. If you are a competitive lifter this also will let you know what you are going to be pulling in a more fatigued state. So you should have a better idea of what you are going to be capable of in a meet. The excuse that you cant squat and deadlift in the same workout is weak. Andy Bolton squats and deadlifts heavy in the same workout, and so does Konstantinovs and they are stronger than you. Drawback wise, I dont see many if any drawbacks with squatting and deadlifting in the same session. You can squat light one week and deadlift heavy the other if your deadlift needs more work. You can squat heavy and pull light the next. Squatting and deadlifting pretty much serves as a complete lower body workout. Everything gets hit very hard and thoroughly. Squatting and deadlifting on the same day also gives you the rest of the week to get all of your work in. You can bench on one day and then do back and bicep work on the other, or if you just want to train twice a week, you can do bench, bench assistance, and then your rows and chins as well. This works just fine too. Some examples of squat and deadlifting together 2 days a week training Squat heavy or light Deadlift heavy or light. AbsHamsLow Back. Bench. Incline. Chin. Row. Command Option Key On Windows Keyboard Drivers more. Squat heavy or light. Mario Kart Time Trial Unlock Times Of India here. Deadlift heavy or light. AbsHamsLow Back. Chins. Rows. Biceps. Bench. Incline. Military. Squat heavy or light. Deadlift heavy or light. Bench. InclineDips. Hamstrings. Low Back. Abs. Chins. Rows. Curls. Squatting and Deadlifting separately This one seems to be more common. Its the old school squatbenchdeadlift on separate days routine. This also is a good solid plan and has been used by many championship lifters throughout the years. Benefits of squatting and deadlifting on separate days The obvious benefit of doing squats and deadlifts on different days is that you can pour all of your energy into each lift, without the deadlift taking a backseat after you squat. The other benefit to that is you can use all of your assistance work just for that lift right afterwards, or you can do a variation of the other lift and essentially get two squat and two deadlift workouts in all in 1 week. The drawback to breaking them up over a week period is that the lower back gets beat up on pretty badly three times in a 7 8 days period. If you squat on monday and deadlift on friday, then when you squat on the following monday that means you will have taxed your lower back hard three times in a week of training. For some people this is too much and eventually will find that they cant recover from this kind of split without some regulation built in. What I recommend to remedy this a slight bit, is to have 4 different training sessions but split them across 1. This way you at least get a 4 day break from squatting or pulling every other week. See in one of the examples below. Another possibility is to take two days off between each squat and deadlift workout in order to provide for more recovery. Some examples of squat and deadlifting on separate days Monday Squat. Wednesday Bench. Friday Deadlift. Monday Squat. Wednesday Bench. Friday Deadlift. Monday Bench assistance. Wednesday start the cycle over. Monday Squat. X2 off. Thursday Bench. X1 off. Saturday Deadlift. X2 off. Tuesday Squatx. Squatting and deadlifting on alternate weeks This one isnt quite as popular. One week you squat, the next week you deadlift. This is a split obviously based around maximum recovery for each lift. This particular split in my opinion, is probably best served for advanced guys or someone who has previous injuries that keeps them from squatting and pulling too often. Benefits of squatting and deadlifting on separate days The biggest benefit was touched on. Recovery. If you are squatting and pulling in the 5. When I use this split I always look forward to pulling and squatting without fail. You feel very fresh on the movement and generally have more pop than when pulling AND squatting heavy both, in the same week. The drawbacks here are physical and mental. For guys without great technique this split wouldnt afford them enough practice with the lifts. Two squat workouts and two deadlift workouts in a month probably isnt enough for the novice or intermediate lifter. The other one is the mental aspect of it. Some guys just cant get their head around pulling and squatting only twice a month. It does work, however mentally some guys could struggle with not doing both each week. The other drawback is that if you are using this in preparation for a meet, you need to be very accurate with your planning. You dont have a lot of room to get liberal because you have less room for error. Some examples of squat and deadlifting Uhhhh. Squat one week and uh, deadlift the next week. So if you squatted on Saturday, you would deadlift the next Saturday. Thats it. Conclusion Find which split works best for your mind and your body. Always take into account the overlap that the squat and deadlift have with each other, both in planning your split and planning your assistance work. Remember that overworking one of these lifts will also mean youre really overworking them both. A proper squat and deadlift setup will compliment each other.