Squats and Deadlifts: HOW do they produce overall growth?

[Quagmire911]

I don't get what the 1x8 means. Is that 8 sets of 10 reps? No way that could be done in 45 minutes, must mean something else but I'm clueless what.

1x8-10 means one set of 8 or 10 repetitions.

Here is a better option for building strength and muscle:

http://www.sosuave.net/forum/showthread.php?t=125444

Quagmire

 

[NickSCFC2000]

1 set doesn't seem enough for that workout I posted, surely 3 sets for each exercise would be better.

 

[Warboss Alex]

Would your arms grow more if, say, you did a set of bicep curls inbetween your deadlift/squat sets? Or some curls after you finish your deadlifts/squats?

they'd probably grow more if you didn't curl at all at least in the beginning. but if anything curl at the end of the workout if you have the energy.

 

[Warboss Alex]

Considering doing this...http://www.bodybuilding.com/fun/hitworkout.htm

Squats 1 X 8 - 10 reps
Leg Extensions 1 X 8 - 10 reps
Leg Curls 1 X 8 - 10 reps
Dumbbell Pullovers 1 X 8 - 10 reps
Barbell Overhead Shoulder Press 1 X 8 - 10 reps
Seated Rows 1 X 8 - 10 reps
Bench Press 1 X 8 - 10 reps
Barbell Bicep Curls 1 X 8 - 10 reps
Tricep Extensions 1 X 8 - 10 reps
Weighted Pullups 1 X 8 - 10 reps
Weighted Dips 1 X 8 - 10 reps
Standing Calf Raises 1 X 8 - 12 reps
Abs - 1 X 10 - 15 reps

Surely there is no way you can do that in 45 minutes!

\

Catabolic aerobics for teh win!

 

[NickSCFC2000]

How about this...

Squats - 4x10
Deadlifts - 4x10
Benchpress 4x10
Seated rows 4x10

Do this 3 times a week?

 

[Warboss Alex]

How about this...

Squats - 4x10
Deadlifts - 4x10
Benchpress 4x10
Seated rows 4x10

Do this 3 times a week?

I outlined a good split in this thread, Quagmire linked you to other options. also you can check stronglifts.com, it has a good routine on there

 

[NickSCFC2000]

Just done Squats (3 x 1), Deadlifts (6 x 10) Benchpress (5 x 10), Rows (3 x 10), Tricep Extensions (3 x 1)

I usually do chest and triceps on a Tuesday (4 sets for each) but today they don't feel tired or sore. Feel like someone's torn me a new arsehole though it's killing.

 

[Warboss Alex]

Just go with one of the posted routines, you'll burn out on that one quick.

 

[NickSCFC2000]

Yeah I'll give it a go mate, ya seem confident with it and no one's advised against it.

 

[Warboss Alex]

Yeah I'll give it a go mate, ya seem confident with it and no one's advised against it.

gained me 60lbs in 2 years, that kinda routine did. Quagmire and Wolf from this board also use it to good effect (maybe other guys too?)

start a journal.

 

[simon]

gained me 60lbs in 2 years, that kinda routine did. Quagmire and Wolf from this board also use it to good effect (maybe other guys too?)

start a journal.

I gained about 30 lbs doing that, maybe more (I can't even remember what my starting weight was).

EDIT: Just read one of my old posts and I started off at 130lbs 2 and a bit years ago, (underweight) and was 190lbs yesterday.

 

[Quagmire911]

I gained about 30 lbs doing that, maybe more (I can't even remember what my starting weight was).

EDIT: Just read one of my old posts and I started off at 130lbs 2 and a bit years ago, (underweight) and was 190lbs yesterday.

Nice work man. What were your starting numbers compared with now?

 

[Quiksilver]

gained me 60lbs in 2 years, that kinda routine did. Quagmire and Wolf from this board also use it to good effect (maybe other guys too?)

I put on roughly 8-10lbs of muscle and lost 8-10lbs of fat in 4 months from that routine + cardio... Would have gained a whole heap more muscle if I knew how to eat back then as well. All I was having was chicken and veggies

Also PRed squat and deadlift at 325(+140lbs from starting point) for reps on that routine, so I definitely support it. I added lunges to leg day, dropped leg press and added 20 rep squats.

 

[simon]

Nice work man. What were your starting numbers compared with now?

Added around 90kg to my deadlift, 60kg to my squat, 50kg to my bench press. Weights would be higher if I hadn't skipped so many squat and bench days in the past and had some looooong lay offs . Oh well. I just started a madcow 5x5 intermediate routine so I'll see where that takes me; it's been all good so far.

 

[Warboss Alex]

Great work Simon and Quik