hitting body parts twice a week

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Anonymous
hitting body parts twice a week 2016-12-04 01:13:40 Post No.
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hitting body parts twice a week Anonymous 2016-12-04 01:13:40 Post No. [Report]

I want to try doing my main compounds twice a week to hit each body part twice. Currently doing a 4-day split, with deadlift,bench,squat and ohp spread out as in picture.

What would be the most optimal routine for doing two main compounds a day? I currently do about three additional exercises next to the main lifts, but would cut that down to two.

Is it better to do squat-deadlift, bench-ohp and repeat, or do I switch it up: squat deadlift, bench-ohp, ohp-deadlift, squat-bench?

Anonymous 2016-12-04 01:21:05 Post No.39592699
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Anonymous 2016-12-04 01:21:05 Post No.39592699 [Report]

>>39592658
I can't really offer you advice on your main question, but I don't think squatting and deadlifting is a good idea on the same day if you want to work with serious weights.

Anonymous 2016-12-04 01:24:49 Post No.39592720
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Anonymous 2016-12-04 01:24:49 Post No.39592720 [Report]

Well, the problem is if I do squat one day and deadlift the next day, there's no rest for legs. Same with ohp followed by bench.

I haven't tried this out yet, so I don't know if it's at all doable.

I would cut down on the volume a lot obviously...

Anonymous 2016-12-04 01:25:41 Post No.39592725
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Anonymous 2016-12-04 01:25:41 Post No.39592725 [Report]

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>>39592658

This is the only chart you'll ever need imho.

Anonymous 2016-12-04 01:27:04 Post No.39592738
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Anonymous 2016-12-04 01:27:04 Post No.39592738 [Report]

>>39592725
top fucking kek

Anonymous 2016-12-04 01:29:30 Post No.39592760
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Anonymous 2016-12-04 01:29:30 Post No.39592760 [Report]

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>>39592658
something like this

Anonymous 2016-12-04 02:09:32 Post No.39592957
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Anonymous 2016-12-04 02:09:32 Post No.39592957 [Report]

>>39592658
Do your current routine and then do lighter volume work at 90% of your max for that rep scheme on the secondary lift.

So 5x3 @ 80-85% deadlifts on your heavy squat day, 5x5 @ 75% squats on your heavy deadlift day, 5x10 @ 50-55% bench or OHP on your heavy bench or OHP days.

Numbers are kinda arbitrary, do what you feel like, just don't do high rep deadlifts or you'll be super tired compared to how you'd feel after other lifts. You should ideally switch the volume deadlifts with volume RDLs or rack pulls or something else of the sort which is aimed at improving your weaknesses.

Anonymous 2016-12-04 02:52:40 Post No.39593193
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Anonymous 2016-12-04 02:52:40 Post No.39593193 [Report]

You could just do variations.
Mon: deadlift and front squats
Tues: bench, rows, OHP?
Thurs: squats, romanian DL
Fri: pullups, bench, OHP
Or whatever you feel like

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