Deadlifting and squatting heavy every week

[jack_krauser]

As the title says, is it ok to go heavy on deads n squats every week? There is 3 days gap between both as i do deads on my back workout.
Thanks guys

[waderow]

heavy meaning maxing out? no

heavy meaning lifting heavy to stimulate muscle growth? ****in a

[JacktheThriller]

x2

[tiramisu]

I squatted 3x a week and deadlifted once a week for the first year before it started to be a bit too much.

[cog]

Going really deep on the squats can make a difference.Some are of the opinion deadlifts should only be worked hard every ten days.Check for residual fatigue.

[buildinthaskinnys]

When your gains slow, change it up with different exercises that are similar to the main exercises than come back to the orginals after 3 or 4 weeks and get ready to break more plateau's.

Remember you can go heavy 100% of the time and to failure but you need to change up the exercises every 3 to 4 weeks, this is called the conjugate method and it is used by all powerlifters and weightlifters.

[tex]

if you are using shit heavy weights you will fry your cns......gotta know when to deload.....

[faller]

I squatted 3x a week and deadlifted once a week for the first year before it started to be a bit too much.

But you deloaded every 4 to 6 weeks though, right?

[jack_krauser]

Yeah going heavy for muscle growth not 1 rep max. Getting stronger by going heavy so will keep on doing that.

Thanks guys

[JifeLacket]

I squat heavy 2x a week and do sprint training every day (sometimes 2x a day, or weights then sprint) with sunday off. It can be done it just takes time to adjust.. putting 20 hours a week into my legs alone is intense, right now im not really human.


DE-LODE is very important, im taking one in a week before a training camp in LA, one week every 4-6 weeks is good.

[swolegantor]

When your gains slow, change it up with different exercises that are similar to the main exercises than come back to the orginals after 3 or 4 weeks and get ready to break more plateau's.

Remember you can go heavy 100% of the time and to failure but you need to change up the exercises every 3 to 4 weeks, this is called the conjugate method and it is used by all powerlifters and weightlifters.

This is incredibly inaccurate.

The conjugate method is a form of periodization espoused by Yuri verkhoshanksy and is mainly applied to non-barbell sports.

The concurrent method of periodization is often referred to as conjugate periodization (as espoused by louie simmons).

the "conjugate" form of periodization you are referring to has less to do with "switching exercises up every few weeks" and much more to do with challanging several strength aspects within a microcycle (1 week or workout session)

Although his concepts are constantly changing this is tackled by three primary groups.

Dynamic effort- using accomdating resistance and lower bar weights to work on explosiveness

Repeated effort- Similar to a "bodybuilding" style of training a higher volume is used to increase muscular size/strength/conditioning

(I have read in some recent articles louie saying that now its doing a low rep set of circa-max weight but the more commonly accepted idea is the latter)

The one you are slightly referring to is Max effort training. This is going for a "max" in a given lift (usually a variation of the big three) in an attempts to bring up certain weakness within the lift.

The manner in which these lifts are rotated is totally up to the lifter, although it is suggested not to go past 2 weeks. The idea behind this is that the central nervous system will be given enough of a break from the variation to continue lifting as such a high intensity.


That said Westside is a Club in ohio not a training system. Following Louies thoughts and ideas is a constantly evolving goose chase that is best looked at as a forest and not a bunch of tree's.


Oh and I can assure you that not a SINGLE weightlifter on earth who is competiting beyond a regional level would ever in his right mind follow the "Conjugate" style of training.

They usually follow some form of undulating periodization




Op: Intensity(% of 1rm),volume(total poundage over all sets/reps), and frequency are interchangeable parameters that must constantly be balanced. You can deadlift and squat 3x a week if you would like as long as you keep your Intensity and volume in check. It really depends on how you periodize your training. If you look at some of the eastern european training systems the volume and frequency is incredible for the elite level(training 6 days a week with full compound movements/3 hour marathon session). But that after years and years of careful adaption to ever increasing stresses on the body, which of course is the main tenant of strength gain- progressive overload.

I hope this rant made sense its 2:30 am and I have no idea what I just wrote.

[buildinthaskinnys]

This is incredibly inaccurate.

The conjugate method is a form of periodization espoused by Yuri verkhoshanksy and is mainly applied to non-barbell sports.

The concurrent method of periodization is often referred to as conjugate periodization (as espoused by louie simmons).

the "conjugate" form of periodization you are referring to has less to do with "switching exercises up every few weeks" and much more to do with challanging several strength aspects within a microcycle (1 week or workout session)

Although his concepts are constantly changing this is tackled by three primary groups.

Dynamic effort- using accomdating resistance and lower bar weights to work on explosiveness

Repeated effort- Similar to a "bodybuilding" style of training a higher volume is used to increase muscular size/strength/conditioning

(I have read in some recent articles louie saying that now its doing a low rep set of circa-max weight but the more commonly accepted idea is the latter)

The one you are slightly referring to is Max effort training. This is going for a "max" in a given lift (usually a variation of the big three) in an attempts to bring up certain weakness within the lift.

The manner in which these lifts are rotated is totally up to the lifter, although it is suggested not to go past 2 weeks. The idea behind this is that the central nervous system will be given enough of a break from the variation to continue lifting as such a high intensity.


That said Westside is a Club in ohio not a training system. Following Louies thoughts and ideas is a constantly evolving goose chase that is best looked at as a forest and not a bunch of tree's.


Oh and I can assure you that not a SINGLE weightlifter on earth who is competiting beyond a regional level would ever in his right mind follow the "Conjugate" style of training.

They usually follow some form of undulating periodization




Op: Intensity(% of 1rm),volume(total poundage over all sets/reps), and frequency are interchangeable parameters that must constantly be balanced. You can deadlift and squat 3x a week if you would like as long as you keep your Intensity and volume in check. It really depends on how you periodize your training. If you look at some of the eastern european training systems the volume and frequency is incredible for the elite level(training 6 days a week with full compound movements/3 hour marathon session). But that after years and years of careful adaption to ever increasing stresses on the body, which of course is the main tenant of strength gain- progressive overload.

I hope this rant made sense its 2:30 am and I have no idea what I just wrote.

I own the westsides book of methods, I have read books on periodization from russian sport scientists, and I have no idea where you are going with this. Louie Simmons never invented the russian conjugate sequence system, or CSS, or the conjugate method as you would know it.

[buildinthaskinnys]

This is incredibly inaccurate.

The conjugate method is a form of periodization espoused by Yuri verkhoshanksy and is mainly applied to non-barbell sports.

The concurrent method of periodization is often referred to as conjugate periodization (as espoused by louie simmons).

the "conjugate" form of periodization you are referring to has less to do with "switching exercises up every few weeks" and much more to do with challanging several strength aspects within a microcycle (1 week or workout session)

Although his concepts are constantly changing this is tackled by three primary groups.

Dynamic effort- using accomdating resistance and lower bar weights to work on explosiveness

Repeated effort- Similar to a "bodybuilding" style of training a higher volume is used to increase muscular size/strength/conditioning

(I have read in some recent articles louie saying that now its doing a low rep set of circa-max weight but the more commonly accepted idea is the latter)

The one you are slightly referring to is Max effort training. This is going for a "max" in a given lift (usually a variation of the big three) in an attempts to bring up certain weakness within the lift.

The manner in which these lifts are rotated is totally up to the lifter, although it is suggested not to go past 2 weeks. The idea behind this is that the central nervous system will be given enough of a break from the variation to continue lifting as such a high intensity.


That said Westside is a Club in ohio not a training system. Following Louies thoughts and ideas is a constantly evolving goose chase that is best looked at as a forest and not a bunch of tree's.


Oh and I can assure you that not a SINGLE weightlifter on earth who is competiting beyond a regional level would ever in his right mind follow the "Conjugate" style of training.

They usually follow some form of undulating periodization




Op: Intensity(% of 1rm),volume(total poundage over all sets/reps), and frequency are interchangeable parameters that must constantly be balanced. You can deadlift and squat 3x a week if you would like as long as you keep your Intensity and volume in check. It really depends on how you periodize your training. If you look at some of the eastern european training systems the volume and frequency is incredible for the elite level(training 6 days a week with full compound movements/3 hour marathon session). But that after years and years of careful adaption to ever increasing stresses on the body, which of course is the main tenant of strength gain- progressive overload.

I hope this rant made sense its 2:30 am and I have no idea what I just wrote.

Thats funny, I would never look to you for assurance on such a topic.

[swolegantor]

I am sorry I shattered your fragile sensibilities. It's not my fault you get your panties in a bunch when someone tries to expand on a point and you have to resort to name calling. If you have the west-side book of methods and have read all these texts on periodization why the hell would you purposely write something that is misleading in several regards? I have no idea why you perceived my post as an attack good job.

[buildinthaskinnys]

Apparently calling me down first would lead me to believe that you are attacking me.

First I gave a simple reference to the conjugate system (My problem is I didnt elaborate first and tex beat me to it so **** you),which you called inaccurate and then proceeded to back that up with a bunch of information that dosent even relate to the inaccuracies that you apparently pointed out.

http://www.elitefts.com/documents/TomMyslinski.pdf

the conjugate system applies to all athletes, and do you want to know what simitlaritys exist between a swimmer and as sprinter for instance? Thats right they all train with weights, but according to you weightlifters dont use this method only every other athlete. whatever maybe I misinterpreted what you were trying to get at. I am in no way an expert on this subject in fact I probably know less than you do.


By the way westside maxes out 365 days of the year, and it hasent hurt their countinued rise in powerlifting. But im sure you already knew that, thats what turns me on about you, your attention to detail.

[Chaps]

Ya you can do it it i train DC style so a week that legs get hit twice i'm doing front squats, back squats and deadlifts all on different days. I find I can go 4-5 weeks before i take a full week off from lifting, still do cardio but just give my nervous system a break then i'm back at it.

[tex]

swolegantor wants to start a conjugate vs periodization thread.....you must be stealin lines from guys at intensemuscle....lets hear some original thought instead of something you regurgitated ;)

[JonnyO]

My workouts are never the same each week, some exercises remain a staple each week yes, but not necesesarily in the same order either, or rep scheme.

Who here has done a personal best, and is able to go and do that week in and week out?

What did you do to either get back to that same weight or beat it?

[swolegantor]

Remember you can go heavy 100% of the time and to failure but you need to change up the exercises every 3 to 4 weeks, this is called the conjugate method

No it isn't which is the first inaccuracy




and it is used by all powerlifters and weightlifters.

Again it isn't within your reference and in reality



Therefore I said "That is terribly inaccurate"

That is not a put down. A put down is "That is terribly inaccurate you stupid ****wit what the **** are you doing typing shit if you arent going to bother ****ing explaining yourself" (I dont mean any of this so don't take it to heart and write poetry about how shattered it makes you feel or whatever)

See the difference?







Apparently calling me down first would lead me to believe that you are attacking me.

First I gave a simple reference to the conjugate system (My problem is I didnt elaborate first and tex beat me to it so **** you),which you called inaccurate and then proceeded to back that up with a bunch of information that dosent even relate to the inaccuracies that you apparently pointed out.

I fail to see how stating that the conjugate system is not "Remember you can go heavy 100% of the time and to failure but you need to change up the exercises every 3 to 4 weeks, this is called the conjugate method" and correcting you (for everyone benifit not just my secret attempt to ruin your internet credibility or whatever the **** it is that you think I am trying to do.) Is irrelevant .



http://www.elitefts.com/documents/TomMyslinski.pdf

the conjugate system applies to all athletes, and do you want to know what simitlaritys exist between a swimmer and as sprinter for instance? Thats right they all train with weights, but according to you weightlifters dont use this method only every other athlete. whatever maybe I misinterpreted what you were trying to get at. I am in no way an expert on this subject in fact I probably know less than you do.


A "weightlifter" is usually in reference to someone who simply lifts weights yes. However in the context of this thread, and especially when mentioned in the same breathe as powerlifters I, and most people I know (who are serious about lifting) would make the assumption that you are referencing Olympic weight lifters. Who by the way are really just "weightlifters" but around laymen's the term "Olympic" is usually added to make a distinction. ( this means I thought you knew that which is a credit to you.



By the way westside maxes out 365 days of the year, and it hasent hurt their countinued rise in powerlifting. But im sure you already knew that, thats what turns me on about you, your attention to detail.


I have no idea what westside does. I have never been, I just know what louie simmons has thought at certain times about certain things.. If you read alot of his stuff you will realise his dogma (And he is VERY dogmatic about certain things) is constantly changing and sometimes contradicts itself...and sometimes makes no sense in reference to something else. That's why i think its like the bible of powerlifting.



I hope this clears things up some more and we can all get along and you can stop crying now.

[swolegantor]

swolegantor wants to start a conjugate vs periodization thread.....you must be stealin lines from guys at intensemuscle....lets hear some original thought instead of something you regurgitated ;)

I have literally no idea what you are talking about. Are you this mans white knight or something? Come to save the day from him misinterpreting my advice as some sort of attack?

No I am not trying to "steal" lines from intensemuscle. What the **** does intensemuscle have to do with it, is that not DC's forum? I rarely go on that forum and if so its to read some of DC's advice on Dogcrapp training.

Was that some sort of shot at my credibility as a poster? Is that even relevant?

By the way The conjugate method is a form of periodization. How can something oppose itself.


Anyways, what i said HAD to be regurgitated, because you know...it was a fact not a ****ing opinion.


Do you need a hug too?

[buildinthaskinnys]

Apparently calling me down first would lead me to believe that you are attacking me.

First I gave a simple reference to the conjugate system (My problem is I didnt elaborate first and tex beat me to it so **** you),which you called inaccurate and then proceeded to back that up with a bunch of information that dosent even relate to the inaccuracies that you apparently pointed out.

http://www.elitefts.com/documents/TomMyslinski.pdf

the conjugate system applies to all athletes, and do you want to know what simitlaritys exist between a swimmer and as sprinter for instance? Thats right they all train with weights, but according to you weightlifters dont use this method only every other athlete. whatever maybe I misinterpreted what you were trying to get at. I am in no way an expert on this subject in fact I probably know less than you do.


By the way westside maxes out 365 days of the year, and it hasent hurt their countinued rise in powerlifting. But im sure you already knew that, thats what turns me on about you, your attention to detail.

Read bold swolegator, I already admitted to not being an expert, and besides it would take years to teach anybody the conjugate system in complete detail.

[buildinthaskinnys]

I have literally no idea what you are talking about. Are you this mans white knight or something? Come to save the day from him misinterpreting my advice as some sort of attack?

No I am not trying to "steal" lines from intensemuscle. What the **** does intensemuscle have to do with it, is that not DC's forum? I rarely go on that forum and if so its to read some of DC's advice on Dogcrapp training.

Was that some sort of shot at my credibility as a poster? Is that even relevant?

By the way The conjugate method is a form of periodization. How can something oppose itself.


Anyways, what i said HAD to be regurgitate, because you know...it was a fact not a ****ing opinion.


Do you need a hug too?

:dftt

[swolegantor]

How am I trolling? Why the hell are you still being defensive?. I simply expanded on something to provide clarity for a laymen.


What the **** is wrong with this forum? Do I have to fly out to medicine hat and hug you to make everything okay?

[GYMBRAT]

My workouts are never the same each week, some exercises remain a staple each week yes, but not necesesarily in the same order either, or rep scheme.

Who here has done a personal best, and is able to go and do that week in and week out?

What did you do to either get back to that same weight or beat it?

same here, I always throw something diff in the mix every workout, maybe just a single exercise or may 2 but never identical to the wk prior! I keep my core lifts fairly constant though...:beer

[buildinthaskinnys]

Funny that I never even heard of the term Conjugate periodization, so I had to do some research, it is different from what proffesor verkhoshanksy created, he created the conjugate-sequence system, as I had mentioned before.

here is the link to confirm that. In fact the words are right out of his mouth.

http://www.verkhoshansky.com/Forum/tabid/84/forumid/15/threadid/43/scope/posts/Default.aspx

[buildinthaskinnys]

How am I trolling? Why the hell are you still being defensive?. I simply expanded on something to provide clarity for a laymen.


What the **** is wrong with this forum? Do I have to fly out to medicine hat and hug you to make everything okay?

Simply put the conjugate method is using a series of exercises that mimic the main exercise, thats all nothing more. If you read the link you would understand that, I gave a simple reference to it, you called it inacurate which it wasnt and I proved im right:lick now...........how bout that hug?

[GYMBRAT]

tricks are for kids and books are for worms, come on now get too the gym and quit bitchin! bwwaahhaa

[swolegantor]

bah

[buildinthaskinnys]

I did learn some things from you SG thank you for that.

[swolegantor]

Simply put the conjugate method is using a series of exercises that mimic the main exercise, thats all nothing more. If you read the link you would understand that, I gave a simple reference to it, you called it inacurate which it wasnt and I proved im right:lick now...........how bout that hug?

I think I need a hug now, this thread has drained my will to live :)

[swolegantor]

I did learn some things from you SG thank you for that.

Your welcome. At first I just thought you were misinformed and just wanted to give you some help. I hope we are cool.

Holy shit we derailed this thread.

[GYMBRAT]

thats much better you 2 bitches LMAO!