- Roger Zarate
Should You Perform Squats and Dead Lifts On The Same Day?
Both deadlifts and squats are awesome mass builders that work much of your entire body. They would both be worth the effort to put into your workout routine. Personally, I would not do them on the same day. Both of these require 100% of your full potential and can be tiring and strenuous. By doing them on different days you can put all your energy into each exercise. If you are lifting heavy, your lower back gets pretty beat up and needs at least two to three days to recovery. Design your workout regime to give your muscles rest, especially if you are going heavy.
Also, make sure you use a weight that you can control. If you need a spotter, then use one. Proper form is a must on both of these exercises. Improper form could lead to injury that you do not need!
Give them each their own day and you will see great results!
1986 – 1st -NPC Mr. Southern Cal ( Lightweight)
1989 – 1st -NPC Cal. Novice and Overall ( Lightweight)
1992 – 1st – NPC Mr. Orange County ( Lightweight)
1993 – 1st – NPC Mr. California ( Lightweight)
1994 – 2nd – NPC Mr. North American ( Lightweight)
1995 – 2nd – NPC Excalibur ( Middleweight)
1998 – 7th – NPC USA ( Middleweight)
1999 – 1st – Mr. Los Angeles ( Light Heavyweight)
2008 – 2nd – NPC Excalibur ( Masters Middleweight)
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When it comes to building mass, there are plenty of exercises out there, but the most effectiveness for mass and strength is the squat. The squat is the one exercise that stands out above the rest and offers the greatest results in building muscle and power. The squat works the hamstrings, quads and glutes. The squat indirectly works the abs, lower back, upper back and traps. Nearly every great bodybuilder and weightlifter perform this movement on a regular basis. The added benefit to performing the squat is this amazing exercise also boosts testosterone levels, and produces an increased anabolic hormonal response. This not only results in leg development, but additional growth to the upper body (shoulders, chest and arms).
The squat might be the one exercises to focus on, but there’s not just one way to perform them. Try performing unilateral squats. One way is to execute a split squat (one leg on a bench behind you and the other on the ground). This can be performed with dumbbells or a barbell. If you opt for a barbell, be sure the bar is on your shoulders like normal, and the stress is primarily on the front leg.
As with both legs, keep your lower back arched and descend until your front leg is parallel with the ground. Lift the weight back up and repeat until you finish the predetermined number of repetitions.
Another variety of a unilateral squat is a one legged squat. Hold your foot in the air in front of your body and lower yourself down and back. If this is too advanced, put the elevated leg behind you.
Try unilateral squats for four weeks. When you go back to regular barbell squats you will be amazed and how much stronger and thicker you will be.
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