As someone who emphasizes total body workouts, I believe in squatting or deadlifting every workout. You can even do both. In my current routine, I’m in the gym three times a week and I’m doing at least one of these two compound lifts. I’ve been following this approach the last two months and I’m pleased with the results.
Reasons To Squat or Deadlift every Workout
Total body benefits– If you want to follow a total body training split, doing squats or deadlifts each workout will make that goal easier. Squats and deadlifts work several muscles from head to toe. There’s a reason they’re both in the discussion for king of all lifts. I often feel satisfied with my workout, knowing that I’ve hit as much muscles as possible.
Increase Strength and Muscle: If you want to get stronger in a lift, then do the lift often. A big reason powerlifters and weightlifters are so strong in their specific lifts is because they do those lifts almost every day. Some of the top performers do them twice a day. I may not be doing as much training frequency as those strength athletes but I believe my routine will allow me to gain strength. I can speak from experience when I say doing a lift more often will make you better at that lift. I’m currently doing 40 squat reps and 60 deadlift reps every two weeks. My confidence in performing these lifts and my technique have also improved as a result of doing these lifts frequently.
You’ll not only gain strength with this training approach but you’ll also build muscle. In order to maximize muscle growth, you need to hit as much muscle fibers as possible. This is only possible through compound movements like the squat and deadlift. Doing at least one of these lifts three times a week will make it easier for you to gain muscle.
How To Make This Work
The squat and deadlift have great muscle and strength gaining benefits but they have their drawbacks as well. They put a lot of stress on your body and nervous system. The way I handle this challenge is by varying the way I train these lifts each workout.
I don’t go heavy more than once a week. Heavy is 80 % or more of my one rep max. On the days that I’m not going heavy, I’m either doing speed work or just regular light reps. The light reps are usually 20 pounds greater than my body weight.
Another thing that helps is to be aggressive with your recovery. When you train hard, you need to recover hard as well. The obvious methods are diet and sleep. Doing low-intensity yoga workouts, deep tissue work, and deep breathing. You should also rest one or two days in between workouts. Did I mention that cardio helps with muscle recovery?!Once you find an efficient way to do squats or deadlifts each workout, you’ll be pleased with the results.