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Originally Posted by Stv_BABES quality advice as always bro.
no D/Ls in the routine? you consider this as over kill?
if they were to be added, which exercises would you remove to place it in? and on which of the days?
or would you consider alternating between the D/L and say rows/chins?
also, what is the rest time between the sets on 5x5, plus rest time between each exercise? |
Yes, there are no deads in that routine for two reasons:
* Deads are extremely hard to recover from, and with this much volume/frequency of squatting (which is the key of the program and the best way IMO to load), you risk overtraining.
* Squatting heavy will generally increase your deadlift anyway for most trainees without actually deadlifting. If you take a look at MOST (granted not all) of the best deadlifters, they tend to deadlift extremely infrequently. An example is WSB, in which the lifters only deadlift once every 8 weeks (whereas they squat 1-2 times a week - box squats every week and regular squats approximately every other week on top of that), yet they're setting deadlift PRs each time.
If you wanted deads in there desperately, you could either replace one of the squat sessions with deads (although I genuinely believe for most people, loading with squats is more effective), or you could swap out rows and do 3x5 on deads instead (given this routine is designed for people deadlifting greater than 2x bodyweight, I highly recommend NOT trying to do 5x5 on an exercise as demanding as deads at that weight).
As far as rest periods go, take what you need, but try to be consistent across weeks and don't take so long that you end up being cold. Remember that we are looking for strength gains here, not trying to get a pump or whack through the session as quickly as possible. Typically I would suggest 3-4 minutes for upper body exercises, and 4-5 minutes for the squats. However, if you don't need that long, don't take that long.