I've simplified my training to something similar than what is outlined in this article, as follows:
Day 1: deadlift variation superset with over head press variation
Day 2: squat variation superset with bench press or dips
Day 3: Repeat day 1
Rest one day when I feel beat up (usually after 3 training days)
Train 5 or 6 days each week.
Progression is simple:
Do reps, not sets; i.e.do as many sets as needed to get 40 reps on the movement (25 reps on the deadlift variations).
Increase weight by 5kg when I can hit 40 reps in 5 sets (25 reps for deadlifts)
Reduce weight by 3kg if I cannot get 40 reps in 10 sets (25 reps for deadlifts)
I do body weight pull ups, push ups and squats every day as part of my general warm up.
For conditioning purposes I only rest 60 seconds between my sets so heart rate is always elevated for the entire workout and I finish with 10 minutes HIT.
I prioritise recovery even though I train almost every day:
- My diet is very good
- I sleep 7+ hours each night
- I never train to failure. My sets stop when the reps noticeably slow down;
I train this way because:
(1) I enjoy it; and
(2) I'm busy and need to be in and out of the gym - this takes less than an hour (40 minutes incl. warm up if I need to drop the conditioning)
Thanks for reading the background. Now for the questions...
(1) I have a nagging concern that performing a squat or a deadlift every day will eventually cause me problems (probably knee joints). I can't find any program or trainer that recommends this type of structure. Do you think I might be taking too big a risk?
(2) My squat revolves between low bar back, front squat and machine hack squat on each squat day and snatch grip deadlift (from low blocks), sumo and conventional deadlifts on each deadlift day. Do you think there might be noticeable strength improvements from spending one month on one movement and then moving on to another movement for a further month rather than changing every training day?
Appreciate any constructive feedback.