Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 05-17-2011, 04:54 AM   #1
abett07
Senior Member
Brawn
Points: 3,343, Level: 35 Points: 3,343, Level: 35 Points: 3,343, Level: 35
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Apr 2011
Posts: 171
Reputation: 3465
abett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good posts
Default is this too much lower back work ?

would it be too much lower back work on a full body workout to

squat 3 times per week with 3 sets of 8 reps each day

deadlift once a week with 3 sets of 5 reps


no other lower back work will be performed.

thanks
abett07 is offline   Reply With Quote
Sponsored Links
Old 05-17-2011, 05:09 AM   #2
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,007
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

I'd like to see the rest of the routine but on the face of things, that looks fine.

LtL
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is online now   Reply With Quote
Old 05-17-2011, 05:22 AM   #3
abett07
Senior Member
Brawn
Points: 3,343, Level: 35 Points: 3,343, Level: 35 Points: 3,343, Level: 35
Activity: 1% Activity: 1% Activity: 1%
 

Join Date: Apr 2011
Posts: 171
Reputation: 3465
abett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good postsabett07 has made some very good posts
Default

Not sure yet , this is my current workout .I dont like the fact that every
2nd week I only squat once.Not enough

day1
squat 5x5
bench 5x5
barbel rows 5x5
standing calve raises 3x12
shrugs 3x12

day2
deadlift 5x5
overhead press 5x5
dips 3x10
barbel curls 3x12
abs
abett07 is offline   Reply With Quote
Old 05-17-2011, 05:35 AM   #4
LtL
SHFW
Max Brawn
Points: 36,892, Level: 100 Points: 36,892, Level: 100 Points: 36,892, Level: 100
Activity: 17% Activity: 17% Activity: 17%
 
LtL's Avatar
 

Join Date: Jan 2010
Location: Reading, Berkshire, UK
Posts: 12,007
Training Exp: 5 years
Training Type: Powerlifting
Fav Exercise: Deadlifts
Fav Supp: Endurance BCAA
Reputation: 455740
LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!LtL is one with Crom!
Default

Have you tried doing some front squats on day 2?

LtL
__________________
Proudly sponsored by Muscle and Brawn and Lifestyle Focus.
Ask me about Ark products.
www.liftingtolive.com
LtL is online now   Reply With Quote
Old 05-17-2011, 07:10 AM   #5
bamazav
Bigger, Stronger, BAMA!
Max Brawn
Points: 26,424, Level: 97 Points: 26,424, Level: 97 Points: 26,424, Level: 97
Activity: 7% Activity: 7% Activity: 7%
 
bamazav's Avatar
 

Join Date: Nov 2010
Location: Virginia Beach, VA
Posts: 4,923
Training Exp: 5
Training Type: ARGH!!!
Fav Exercise: Squats
Fav Supp: Deadlifts
Reputation: 222686
bamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master memberbamazav is a master member
Default

Quote:
Originally Posted by LtL View Post
Have you tried doing some front squats on day 2?

LtL
I would second this.

I would answer your initial question with a NO, qualified by this - I know nothing about your physical abilities or status. For a normal healthy lifter, it is not too much and some would say it is too little. I have been squatting 3 times a week for most of the last two years, I DL once a week and do some sort of row every session. I rotate the type of squats and rows to rest my lower back and to decompress. I would not make any recommendations to you, however, until I know more about you, your abilities and your physical condition.
__________________
David, Husband, Father, Pastor
(Yasen Miroslav Zavadil)

OBX Open August, 2014:
Squat 308 PR
Bench 176
Deadlift 402 PR
Total - 886 at 50 yrs 199.6 lbs

Shooting for a 900+ total for next meet. (see quote below)

"If there is nothing you can improve on, your standards are too low!" - BAMA Strength Coach Scott Cochran

1Co 9:27 But I discipline my body and keep it under control, lest after preaching to others I myself should be disqualified

Last edited by bamazav; 05-17-2011 at 07:13 AM.
bamazav is offline   Reply With Quote
Old 05-17-2011, 07:30 AM   #6
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 80,950
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2583729
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Generally this is not too much lower back work, but it depends a lot on the intensity of the weight and the strength of the trainee.

Quote:
I dont like the fact that every
2nd week I only squat once.Not enough
Remember you are not squatting only once a week. You can't view this program through the lens of weeks. You are squatting with either 3 or 4 days rest between sessions. This is consistent throughout the plan.

Week 1
Monday - Squat
Wednesday - Deadlift
Friday - Squat

Week 2
Monday - Deadlift
Wednesday - Squat
Friday - Deadlift

Week 3
Monday - Squat
Wednesday - Deadlift
Friday - Squat

If you want to squat twice each week on a more consistent basis, try this plan:

Monday - Squat
Wednesday - Deadlift
Thursday - Squat

This is a generic template I created:

Workout A consists of the following exercises. Perform them in the order listed.

1. Squats. 5 sets x 5 reps.
2. Bench Press. 5 sets x 5 reps.
3. Pull Ups. 3 sets x max reps.
4. Weighted Sit Ups. 3 sets x 10-25 reps.
5. Barbell Curls. 3 sets x 8-10 reps.

Workout B consists of the following exercises. Perform them in the order listed.

1. Deadlifts. 1 set x 5 reps.
2. Overhead Press. 5 sets x 5 reps.
3. Dips. 3 sets x max reps.
4. Barbell Calf Raise. 3 sets x 10-25 reps.
5. Power Shrugs. 3 sets x 10-15 reps.

Workout C consists of the following exercises. Perform them in the order listed.

1. Squats. 1 set x 20 reps. (Or 5x5)
2. Close Grip Bench Press. 5 sets x 5 reps.
3. Barbell Rows. 5 sets x 5 reps
4. Planks. 3 sets x 60 seconds.
5. Dumbbell Curl. 3 sets x 8-10 reps.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 05-17-2011, 06:50 PM   #7
MikeM
Senior Member
Max Brawn
Points: 12,864, Level: 74 Points: 12,864, Level: 74 Points: 12,864, Level: 74
Activity: 13% Activity: 13% Activity: 13%
 
MikeM's Avatar
 

Join Date: Feb 2011
Location: Richmond, VA
Posts: 3,831
Training Exp: in 3rd year
Training Type: Powerlifting
Fav Exercise: Deadlift
Fav Supp: Food
Reputation: 290547
MikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite memberMikeM is an elite member
Default

I agree with everyone, and BtB's plan is solid of course.

But frankly, if YOU don't think you're squatting enough, then by all means, squat away! Even on deadlift days. Just lower the upper weight to 80% or so, or do Front Squats like Ltl suggested, or OH squats even.

My personal opinion is that I think squatting is the most important thing you do with weights, and I also think deadlifting is the most taxing physically. So, from my standpoint you should sqaut every chance you get, and straight up deadlift hard only once every couple weeks, but you can certainly do some stiff deadlifts or other accesory deadlift stuff more often.

Now, if you really want to get crazy, add in some power cleans too. Get those fast twitch muscles on the program too. Just saying.

Just my .02 Hope that helps!

Keep crushing is the main thing. Everything else will fall into place as you move along your lifting journey.
MikeM is offline   Reply With Quote
Old 05-29-2011, 10:47 AM   #8
Relentl3ss
Banned
 

Join Date: May 2011
Posts: 5
Reputation: -111111111
Relentl3ss Relentl3ss Relentl3ss Relentl3ss Relentl3ss Relentl3ss Relentl3ss Relentl3ss Relentl3ss Relentl3ss Relentl3ss
Default

Doesn't look like it would be too much work for the lower back. However it depends really on how much training experience you have and whether your body is able to progress using your current routine
Relentl3ss is offline   Reply With Quote
Reply

Bookmarks

Tags
back, lower, work


Similar Threads
Thread Thread Starter Forum Replies Last Post
lower back stiffness CoopDawg General Fitness & Health 8 08-08-2012 07:53 AM
Strengthening the Lower Back big_swede Powerlifting & Strength Training 9 06-30-2012 03:40 AM
Lower back fatigue BendtheBar Powerlifting & Strength Training 18 02-28-2012 02:30 PM
I have lower back pain BendtheBar Muscle Building and Bodybuilding 17 11-09-2010 08:47 PM
Can/schould/how (do) i work in lower rep range deadlifts kman025 General Board 10 12-06-2009 09:46 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 12:55 AM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.