Like doing breather squats I often dread doing deadlifts. This has to be in the top five of most difficult to get psyched up for workouts, I can spend just as long getting psyched up to do the workout as the workout lasts. But so far so good. I think next time I'm gonna spend more time getting warmed up. I went into this workout a little cold and unmotivated, but it went as well as expected. Here's what I did.
Deadlifts. 5 sets of 10 reps.
Bench squats 3 sets of as many reps as you can do safely.
I stepped on the scale at the Y on Friday the 3, I rolled in at around 255 lbs. I'm not sure the scale is right or not. 255 lbs.... I've gained 10 lbs and lost an inch on my waist I'll have to verify this on another scale I think. I'm shooting for 200 to 215 at <7% class="zemanta-related">
The Deadlift is by far one of the best measures of overall strength and like breather squats it is also one of the best body mass building and strengthening exercises that anyone can do. Also like breather squats, the deadlift can be one of the most intense workouts you can do. The primary muscles used in the deadlift are the erector spinae, the gluteus maximus, adductor magnus, hamstrings, quadriceps, and the soleus. The rest of the muscles in the body assist to stabilize and control the weight. So you can see how this is the perfect full body workout for beginners and pros alike.
So anyway, If you want to try it out here is my deadlift routine.
First pick a weight that you can do about 10 or 15 reps with in good form. Now.... Do.... 10 sets of 10 reps.
By the time you get to you 7th or 8th set you will be feeling it. Do all 10 sets of 10. If you have to pause and take a breath then do it (but only while standing with the weight before starting the next rep). If you cant get all 10 sets of 10 then next time lower the weight. I like to squeeze out every last rep, If its too easy Ill increase the weight by 5 to 10 lbs. This one will leave you sore for a few days so don't try it the day before you have to walk or climb much. You wont want to. If your legs don't feel like rubber when you are done the you should increase the weight next time or shorten the rest period between sets. I like about a minute and a half to three minutes depending on the weight that I use but no more then 3 minutes.
So here it is 10x10 with no more then 3 minutes rest between sets. Drink plenty of water, eat and rest.
Its amazing how things come full circle, I've watched people in the gym doing all kinds of routines and with all kinds of weird lifting techniques. The latest greatest craze that is supposed to pack on tons of muscle and double your strength. These complicated mind boggling routines keep you busy running from one machine to another in a clock watching frenzy. Super sets, triple sets, drop sets etc. and don't forget that tempo.
It seems that most newbies believe that the more complicated the routine is the better it works. More sets equals more growth ( never mind diet and rest).
So anyway, what got this post started is the come back of the 20 rep squat, I've noticed recently in my browsing of internet forums, websites and blogs that this routine is again rearing its head and drawing attention to itself.
20 Rep Squats - No hype, all over muscle growth and 1 simple set.
Sounds to good to be true?
Don't take my word for it. Try it out for yourself.
A few guide lines for the gym.
Drink plenty of water. (this should be a given)
The workout part of routine should never be more then 1 hour or 30 sets. What ever comes first. (If you're working out more then this your just setting yourself up to overtrain.)
Warm up properly. If you don't know how to do this then you shouldn't be working out in the first place.
Eat something about an hour before you go to the gym and immediately after. This is what pre workout drinks and meal replacements are made for. Give you body some fuel to burn so you can get the most out of your workout and no a snickers bar doesn't count.
Here is the basic Idea, No wimps allowed.
Start slowly especially if you have not worked out recently. I recommend that for 20 rep squats you should start with half your body weight. Add 5 lbs to your squats every workout and do all 20 reps each workout.
This method will allow you to work into the squats over a period of time. If you start off with the max weight that you can handle you will be so sore you won't be able to walk the next day or maybe even the rest of the week.
So here it is.
The squat 20 reps 1 set, eat, rest and eat. (its that simple)
Wait until you are not sore anymore (this may be two to four days depending on you) and do it again.
By the very nature of the 20 rep squat program you won't want to do anything else. Most people feel a strong need to go lay down for awhile. If you don't this is a good sign that your not using enough weight or you are a seasoned pro.
So if you feel like doing more and are just plain masochist...Then below you will find my favorite workouts.
Basic routine: (I'm not sure when or where, or who introduced me to these routines but they do the job and keep things simple, feel free to print these workouts.)
Seated press behind the neck 3x10 Bench press 3x12 Bent over rowing 2x15 Standing curl 2x10 (be careful with this its very easy to overtrain the biceps and stunt growth) Parallel squat 1x20 Chest Pulls 1x20 Stiff legged deadlift 1x15 Crunches 1x25 As a cool down toss in some sets for your wrist and calf work if you so desire.
The quick workout looks something like this. Bench press 2x12 Squat 1x20 Chest pulls 1x20 Bent over rowing 2x15
And my low rep program looks like this. Cleans 5x5 Dumbell press 5x5 Incline press 5x5 Upright rows 5x5 Squats 5x5 Followed by light pullovers after each set. Leg raises 2x25
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