Thread: Squats & Deadlifts

squats and deads are your core work my man. Some people cant do them but for everyone else who wants to get big/strong they are a great way to building.

Of course they are nothing without decent diet and rest!! If you aint growing its prob cos u aint eating enough!

And remeber it is a slow process, you wont get bigger overnight

Big heavy compounds squats,deads,oh press, bench press, rows, chins, dips.
Lots of good clean foods protein, carbs, good fats.
Lots of water
Plenty of rest

Then give it time!

i alter my squats each week from ordinary to smith machine front squats or hack squats
and deadlift once a month as i find personally my lower back weakens if i do them everyweek

I alternate between either squats or deads as first exercise every session with my current workout.

Thanks guys... I'll add them in to my programe. But where should you fit them into your programe?? When you do your back or legs????

If you can do them then yes do them! If you are injury prone or have a weak lower back I would say steer clear of them, there are ways of building mass without them. I think I recall Pscarb cant deadlift or squat due to back problems and it has not held his physique back.

Originally Posted by Adzi

Thanks guys... I'll add them in to my programe. But where should you fit them into your programe?? When you do your back or legs????

I think every legs workout should begin with squats. I have never (well, maybe once or twice) started with anything else. When you can squat 250kg for reps you might consider pre exhaust techniques, but for us mortals it's important to give squats the most effort. Occasionally alternating from back squats, to front, to smith machine will give more even development.

Personally, I take the opposing aspproach to deads, and do them toward the end of a back workout when the various areas are pumped already. I feel them more, and don't need quite the same heavy weight for the same effects.

What's appropriate to you depends on your body shape of course. Whatever you choose, just get doin em!!