Hey everyone was just wondering how a setup is made for 2 sessions a week of lower body.
I can squat 2x a week heavy, no problem at all. If I deadlift though in that time too my gains will halt pretty fast - ONLY in the deadlift though, squat will still rise. If I squat heavy 2x a week my squat will still keep going up no matter what, but my deadlift will only budge a little bit.
I've made the greatest gains (first deadlift cycle I tried) 8-9 weeks long and went from 425-500..that was the first cycle I tried. It consisted of deadlifting from the floor only ONCE a month. Everything else was front squat, stiff leg, rack pull, GM etc. etc.
My question here is though, I am ready to bring my deadlift up (if conv. goes up, modified sumo always goes up).
If I am training heavy and hard that one day for my legs (ME lower body) whatever terminology you wanna use, the 2nd day that I train (which would be a squat day) I am completely un-sure of how to set it up. Do I go heavy still, just keep the volume lower (I make good gains with lower volume higher intensity).
I'm just stumped how to create a 2nd lower body day in the week. I am assuming it would be best to do somethnig for the squat (5x5, or work up to a max) and then some assistance exercise (glute ham etc)
BUT is it not good to do a more dedicated back movement (back ext, rdl's, etc.) and just keep most focus on legs (squats, glute ham etc.) and then save all back type movements on the other lower body day where I would have my ME exercise (front squat, rack pull, SLDL) and then finish off with back asssitance (RDL - yes that includes glutes and hamstrings, back extensions etc.)