Frequency of deadlifts, bench press, squats
- Thread starter g8r80
- Start date
Yea, there is something to training the "big 3" too often. One of my training partners deadlifts about once every 8-12 weeks. He has an 820lb deadlift. Spends most of his training time doing exercises that will help increase the strength of the muscles that are used in the deadlift.
The same can be true for the squat and bench press. Training the "actual" lift only every 8-12 weeks.
There are a lot of exercises that are used to increase the strength of the squat, bench, and deadlift.
I do an "actual" bench press every 3-4 weeks, an "actual" squat every 5 weeks or so, and an "actual" deadlift every 8 weeks or so.
When focusing on strength I have had great gains doing things this way.
Things I have noticed about training the deadlift too often -
1. Strength does not go up as fast as training less frequently.
2. Other exercises are negatively effected.
Things I have noticed about training the squat too often -
1. Knees get sore.
2. Progress slows after about 3 weeks.
Things I have noticed about training the bench press too often -
1. Shoulders get sore.
2. Elbows get sore.
3. Biceps tendinitis.
The above is what I have learned from my own training experience. I will now play devils advocate, with myself.
One of the strongest guys, as well as one of the best strength coaches I have met, says that any lift can be trained every day. It is just a matter of how you train it on those days. Changing the methods, weight, volume, speed (among other things) can be a great benefit.
His teams are some of the strongest teams in the NCAA. (while having an very low injury rate) so there is something to be said for training lifts frequently.
In actuality, it all comes down to the methods of training. For some (like my training partners and me) training the "big 3" infrequently has been very beneficial. For some, training the same lifts very frequently have produced great results.
Ultimately, I suppose it depends upon who you grew up around, who your training partners are, and who your coaches have been. That has a greater influence on training style and beliefs than anything else.
Not making anyone right or wrong, just different. (just don't listen to people who train guys who do not get stronger and have higher injury rates :yelrotflmao
The same can be true for the squat and bench press. Training the "actual" lift only every 8-12 weeks.
There are a lot of exercises that are used to increase the strength of the squat, bench, and deadlift.
I do an "actual" bench press every 3-4 weeks, an "actual" squat every 5 weeks or so, and an "actual" deadlift every 8 weeks or so.
When focusing on strength I have had great gains doing things this way.
Things I have noticed about training the deadlift too often -
1. Strength does not go up as fast as training less frequently.
2. Other exercises are negatively effected.
Things I have noticed about training the squat too often -
1. Knees get sore.
2. Progress slows after about 3 weeks.
Things I have noticed about training the bench press too often -
1. Shoulders get sore.
2. Elbows get sore.
3. Biceps tendinitis.
The above is what I have learned from my own training experience. I will now play devils advocate, with myself.
One of the strongest guys, as well as one of the best strength coaches I have met, says that any lift can be trained every day. It is just a matter of how you train it on those days. Changing the methods, weight, volume, speed (among other things) can be a great benefit.
His teams are some of the strongest teams in the NCAA. (while having an very low injury rate) so there is something to be said for training lifts frequently.
In actuality, it all comes down to the methods of training. For some (like my training partners and me) training the "big 3" infrequently has been very beneficial. For some, training the same lifts very frequently have produced great results.
Ultimately, I suppose it depends upon who you grew up around, who your training partners are, and who your coaches have been. That has a greater influence on training style and beliefs than anything else.
Not making anyone right or wrong, just different. (just don't listen to people who train guys who do not get stronger and have higher injury rates :yelrotflmao
I was hoping you'd chime in, georgen. Thanks! I don't do these lifts (squats, bench, dead) for the purpose of increasing my lift for the purpose of increasing my lift (other than to kick @ss on the squat/bench/dead/row competition) like a powerlifter, but to improve my fitness and give me some decent strength and mass and burn some cals. So, I don't do the other exercises in between these squat, bench and dead lifts to assist with those muscle groups. Since I don't, would you recommend that I go with a weekly program on these 3 lifts?
And, I should add that I am vulnerable to tendonitis in my elbows and shoulders.
Thanks in advance.
And, I should add that I am vulnerable to tendonitis in my elbows and shoulders.
Thanks in advance.
I have two different training days, A and B and I alternate 3 days per week (ABA BAB etc.) so I guess you'd say I do the "big 3" an average of 1.5 times per week.
...but I'm .5 times more awesome than most people
But not me because Im pretty much the same. I do the 3 2x per week one heavy session one not so heavy.
1. What do you mean by in between? Squat Monday, do an assistance exercise the next 2 or 3 Mondays, then do the squat again?
2. If that is what you mean, why not?
That is something you can do. I can't think of a reason you would not rotate in other exercises. Even if you are not training for powerlifting, but for fitness. Changing exercises (in my experience) helps to prevent stagnation, overuse injury, boredom, and helps to produce more well rounded strength and fitness.
Another reason to rotate exercises. Tendinitis is generally caused by repetitive stress. (read: doing the same thing all the time or too much)
Squats with a regular straight bar can put a lot of stress on the shoulders, especially when done week in and week out for long periods of time. (I know some people who have had elbow issues from squats)
I have had biceps tendinitis in both shoulders at one time or another. I found out it was from squatting with a straight bar week in and week out. When I started rotating in other bars and other exercises the problem went away and never returned.
Cambered bars, bars with a bend, safety squat bars are all great. Front squats, zercher squats, and deadlifting movements are other great exercises that will take away the stress of just using a straight bar week in and week out.
Using a regular straight bar all the time for bench presses can be an issue as well. Changing bars (E-Z Curl bars, Parallel Grip Bars, log bars) is something that can really help to keep stress off the shoulder joint. (AC joints are particularly vulnerable in the bench press exercise, along with the biceps tendinitis potential)
Rotating exercises for the bench press is a good idea as well. Dumbbell presses with a parallel or 45 degree grip are good. Floor presses, board presses, presses with the bar touching a phone book are good as well. Cutting the range of motion short on a bench press does a couple of things.
1. You can use more weight
2. You do not have the shoulder stress at the bottom of the range of motion
I know it is a lot to think about, but some change may be of great benefit.
Hope this helps and thanks for the feedback on my posting.
I should probably stipulate that compared to a powerlifter and probably compared to the majority on this forum I do relatively higher reps(usually between 8-12, sometimes as low as 6 in later sets), so the recovery is a little different than If I was maxing or doing 3 rep sets or something like that
Likewise.