On the Crusher routine, you workout
squats and deadlifts once a week, on the same training day.
My own powerlifting schedule initially employed the common 7 day framework that most lifters still adhere to:
squat and deadlift once a week, bench twice a week, and throw in a healthy amount of assistance work for good measure.
Not exact matches
Since
deadlifts are very taxing
and stress the same muscles used during other heavy back movements, you will train the
deadlift only
once per week
and you'll do it few days after your heavy
squats.
In other words, as we mentioned above, you shouldn't use a
squat pattern when
deadlifting, because this diminishes the effectiveness of the exercise — instead, learn how to hip hinge correctly
once and for all
and you can thank us later.
Working hard on
deadlift or
squatting, works more like 70 % of your musculature at
once and sends a strong message to your body to «start growing»!
You could test every 3 weeks if you are in the 200's with
squat and deadlift, but I would stay same
and go for no more than
once a month.
This routine is performed
once per week
and is your primary (Heavy)
squat and deadlift training day.
And, if you're doing an upper - body / lower - body routine, then of course you should be squatting and deadlifting at least once per we
And, if you're doing an upper - body / lower - body routine, then of course you should be
squatting and deadlifting at least once per we
and deadlifting at least
once per week.
Most conventional routines will have you
squat, bench,
and deadlift heavy
once per week.
This will mean you
squat and deadlift only
once every 10 days.
You CAN
and should train your bodyparts more frequently, especially if you're using exercises that overlap, e.g.
deadlifts and squats both stress similar muscle groups yet you could work
deadlifts on a «back» day
and squats on a «leg» day
and still call it working a bodypart
once per week.
This way you can take the hit of gaining a little extra fat or losing a few kgs on your
squat or
deadlift,
and just correct things before the season starts
once you've achieved your goals.
I do cardio (running 3 or 4 miles or HIIT on treadmill) 2 to 4 x a weekly,
and have been training
once - weekly for a heavy weight lifting session (
squats between 100
and 140 lb,
deadlifting around 135 or 140 lb, bench presses
and HIIT).
That's why you should have a heavy training day
once per week where you focus on three to four sets of 3 - 8 reps on basic compound movements like
squats,
deadlifts and presses.
Once the injury is healed (pain gone) the best exercises for the hips
and lower back other than running / walking I feel are Kettle Bell exercises — primarily hip swings,
deadlifts,
and deep
squats.