If you could only do 1 exercise, which one?

[wooldog]

Dealifts.

This is good that everyones saying this b/c I ordered my olympic weight set, but not my power rack and bench. So I can only do deadlifts for the next 2 or 3 months until I get the rest of my equipment.

What frequency should I be doing this at? In other words, if I'm just doing deadlifts:

(1) how many days a week (4 days a week?)
(2) how many times a day (twice a day?)
(3) how many reps per day; and how do I divide up those reps (5x3 and 5x3 ?)

 

[s8nlilhlpr2]

This is good that everyones saying this b/c I ordered my olympic weight set, but not my power rack and bench. So I can only do deadlifts for the next 2 or 3 months until I get the rest of my equipment.

What frequency should I be doing this at? In other words, if I'm just doing deadlifts:

(1) how many days a week (4 days a week?)
(2) how many times a day (twice a day?)
(3) how many reps per day; and how do I divide up those reps (5x3 and 5x3 ?)

Even though your form will be god awful, you can still "clean" the weight to your shoulders, squat with it, and press it.

If its your first time working out with weights, you can probably get away with deadlifting every other workout, since it will not be that heavy yet.

 

[wooldog]

Even though your form will be god awful, you can still "clean" the weight to your shoulders, squat with it, and press it.

If its your first time working out with weights, you can probably get away with deadlifting every other workout, since it will not be that heavy yet.

Thanks. Actually I'm not that much of a beginner as I played football in high school and did weightlifting for 4 years (including power cleans so my form is good on those). I don't have bumpers so I don't know about doing power cleans.

I stopped lifting for a long time, picked it up again, then had some injuries, stopped, then started and so on....I've made a commitment to stop making excuses and put in a consistent effort. I'm getting a weight set and power rack so I don't have any excuses.

 

[StuWard]

You can do cleans without bumpers, just bring the bar down under control. Maybe you won't be able to use the same weight as you would if you could just drop the bar. Cleans, front squats, presses and deadlifts make a good workout.

 

[blut wump]

This is good that everyones saying this b/c I ordered my olympic weight set, but not my power rack and bench. So I can only do deadlifts for the next 2 or 3 months until I get the rest of my equipment.

What frequency should I be doing this at? In other words, if I'm just doing deadlifts:

(1) how many days a week (4 days a week?)
(2) how many times a day (twice a day?)
(3) how many reps per day; and how do I divide up those reps (5x3 and 5x3 ?)

You can also do: floor press; bent rows; hack squats; overhead triceps extensions; all manner of pressing of anything that you can clean; front squats, again with whatever you can clean; good mornings or back squats with whatever you can clean, press overhead and bring down to the rear. If you're really desperate, you could even throw in a set of barbell curls. Don't forget that there are several deadlift variants you can play with, too.

Actually there is a way to do squats from the floor. I've never tried it but I did see a video. You have the loaded bar on the floor and lift one end to make the bar mostly vertical. You then lower it onto your back; straighten up and do your squats. I don't know how you'd comfortably get it back down again without just shrugging it off. A whole-body exercise if ever there was one.

 

[wooldog]

Oooh. good suggestions: bent over rows, controlled power cleans, military press, and deadlift...and maybe some curls. That should keep me busy for the next couple of months. Great stuff, thanks.

How about this for gaining mass:

Morning workout:

Bent over rows: 3 x 8

Deadlift : 3 x 5

Curls: 4 x 10

Pullups: 3 x 10

Evening workout:

Deadlift: 3 x 5

Military press: 3 x 10

Power Cleans: 3 x 8

And I do this M, W, Thur, Sat? Too much?

 

[wooldog]

bump

 

[AEKDB]

I only workout with an olympic set in my basement. Here are a few thoughts:

1. Squats, Jump Squat, Push squat, Overhead squat, front squat. You will, of course, have to clean the weight and, except for front squats, move the weight behind your head. If you do a lot of squats this way, you will improve your clean and press and build a very thick upper back and shoulders.

2. Bent rows are good but, imho, you are already working most of the back with deads, pullups, and cleans. I would do either rows or pullups.

3. I would combine the clean and presses

4. Try the Bear: clean the weight, front squat, push overhead and place behind head, push squat, return weight to ground. Go heavy or go for reps it is hard both ways.

 

[wooldog]

I only workout with an olympic set in my basement. Here are a few thoughts:

1. Squats, Jump Squat, Push squat, Overhead squat, front squat. You will, of course, have to clean the weight and, except for front squats, move the weight behind your head. If you do a lot of squats this way, you will improve your clean and press and build a very thick upper back and shoulders.

2. Bent rows are good but, imho, you are already working most of the back with deads, pullups, and cleans. I would do either rows or pullups.

3. I would combine the clean and presses

4. Try the Bear: clean the weight, front squat, push overhead and place behind head, push squat, return weight to ground. Go heavy or go for reps it is hard both ways.

Thanks. I'll drop the pullups and add front squats.

Does doing more reps compensate for less weight, if I'm trying to build muscle? I mean is it better to do 3 sets of 5 at a heavy weight or 2 sets of 20 at a very light weight?

 

[AEKDB]

I was not trying to suggest dropping the pullups, just not on the same day as bent rows. I.e. on back day oone: deads and pullups, back day two: deads and bent row.

You are touching on a complex discussion regarding high reps vs heavy weight which is better covered in another topic. Without racks you will be limited on your squat to the amount that you can clean. One of my favorite workouts is to clean a near max and squat for five reps for three to five sets. Or, if you really want heavy squats, you can try blutwumps suggestion and stand the loaded bar on end and lever it onto your back. I tried this once.