How Much Is Too Much? (Deads/Squats)

oHUTCHYo

oHUTCHYo

oHUTCHYo

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Not a medical thread by any means, but my back is absolutely shot through heavy squats and deads, week in week out. By shot, I mean lower back ache.

My back workout is quite punishing with bent over BB rows, deads, one-arm DB rows, seated machine tows....

Is it the norm to deadlift and squat once per week or should it be limited to less frequency?

My form is fine, I think the back ache is purely down to excess? I've been hammering the deads to reach my personal goal of 140KG. Been doing 4x8 of 60KG, 80KG, 100KG and then 120KG.
 
I'd leave heavy deadlifting for every other week, especially if you're hitting the squats hard.

Variation is the key - if you're in pain - listen to your body. Try alternative exercises. :)

However, I DL once a week and squat twice a week. However, I'm fairly conditioned to it now.
 
It's all about conditioning. I'm currently squatting and DL'ing 3 times a week.

Squats and DLs are intense exercises, if you're beating your central nervous system you will need recovery time!
 
Do you mean 4 sets at each weight, or 4 in total? Also frequency seems fine. Personally I do 2 sets of deadlifts, 3 times a week as I find doing any more sets just unnecessarily tires me out for the rest of the workout.

What you're doing shouldn't be causing severe DOMS week after week though. Usually once your body becomes accustomed to a particular exercise/movement, DOMS should subside. In fact I only really ever get bad DOMS when exercising after a long period of rest/abstinence from exercise.

Perhaps you're just putting a lot more effort into it than me! Are you finding your strength increasing with our current routine?
 
I'll mix it up a bit and give them a miss this week.

I've dropped my squat weight recently in favour of going down really deep. I think my ego took over on my squats and meant me not going as deep - I then realised I was being a prat. I must say I get more enjoyment from them now rather than it being a chore.

With regards to deads, just once per week currently. It saps so much energy from me I couldnt even think of doing them twice a week. I tend to start with them first in my routine now, rather than doing them last as an after-thought.

The only other consideration is my form maybe still is a little off. If Im honest, I dont think its DOMS. I have suffered with my back in the past, doesnt help being an office monkey perched in front of a PC all day long.
 
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Are you trying to lift too much (as a percentage of your max) each week?
Eg do you always try to lift 90% of your 1RM?
 
Could be tight hamstrings. I used to get a back ache from squating because my hamstrings were too tight so I'd get a lower back stretch at the bottom of the rep. I've been squatting 120kg and deadlifting 170kg for reps for months now and my lower back is fine. Do you do any core work? I spend 30 minutes a week doing core exercises which really help with these types of lifts.
 
I dont do any core exercises, I'm not particuarly flexible, I'm quite built (read as, fat t**t :D )

Maybe I am lifting too much, as I say, it really does deplete my energy reserves. I really work hard doing them.
 
If you eat well, get enough rest, train with the right weight, build a decent core and keep strict form - then you will have no back pain. Unless of course you have some injury or flexibility issues.
 
I deadlift or squat every session, which is 3 times a week. When I first started I'd get really painful lower back pump if I went for a run the day after deadlifts, but it doesn't happen much anymore.


G4ORCE said:
My back workout is quite punishing with bent over BB rows, deads, one-arm DB rows, seated machine tows....
Click to expand...

I wouldn't be able to do all that in one session, at least not very well. Have you considered trying a full-body workout? For example doing squats and rows on one day, deadlifts and presses on the other? I really like working out this way as it allows me to pretty much max out everything every session.
 
When trying to lift a weight. If you can't do 4 reps without the correct technique its too heavy. If you have someone to spot then maybe try heavier. I am not a doctor though so this is only my opinion. Not scientifically proven or anything
 
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