weights

[The_Giant0]

Note: this is not here to discuss the usefulness of weights, just certain safety measures and applications

I posted a while back about trying to get stronger by engaging in a weight lifting program. I just wanted to ask a couple questions regarding safe use of lifting. Is it too much to squat and deadlift 2 times in one week(especially deadlift). Also is the benefit of going past 90 degrees on the squat worth the knee strain ( and is there knee strain, because I have seen a variety of answers to this). So far I have been able to get up from 135-150 to 170-195 on both exercises (3-5 sets w/ 10 reps) but as the weight goes up I am trying to be increasingly careful. Also, besides those two exercises are there any exercises that are really full body (I dont mean things like leg press, bench press, etc which use less muscle) that are really helpful.

Any other advice or wisdom would be appreciated.

[hjs]

Search or bulgarian method re more often.

Deep squatting in itself is not dangerous, the knee is made to do so. Weights are lower when going deeper.

Cleans, etc, olympic weightlifting.

One legged work train the legs without stressing the back to much.

Deadlifts are very demanding, once a week is heavy enough.

[The_Giant0]

Ok, thanks a lot. By the way, what is considered a good squat and deadlift (8-10 reps) for a light heavyweight (175-185lbs)

[hjs]

Ok, thanks a lot. By the way, what is considered a good squat and deadlift (8-10 reps) for a light heavyweight (175-185lbs)

That is really difficult to say, depends of height, limb lenght etc. Maybe don,t worry to much about it and just become strong. You can gain strenght for a long time.

If I am not mistaken, 170% of bodyweight for squat is good. For 10 reps you need roughly 75 of that. DL should be a bit better, I would not that for 10 rep max tests though, it is demanding.

[Duke930]

i would suggest not deadlifting for 10 reps or 5 sets. up the weight some and drop it to 5 reps for 3 or less sets.
However i think that squatting twice a week is absolutely doable and that squatting below 90 degrees will make you stronger and without a previous knee injury be completely okay.

[Bob S.]

If I am not mistaken, 170% of bodyweight for squat is good. For 10 reps you need roughly 75 of that. DL should be a bit better, I would not that for 10 rep max tests though, it is demanding.

Does anyone do one-legged squats to relieve pressure on the spine? It has been over 65 years now, but I vividly remember how my spine felt like as piece of overcooked spaghetti when I was doing squats with several hundred pounds on my shoulders. One-legged you could get the same effect with 85% body weight and do just as much damage to your knees without messing up your spine so much. It also forces you to really concentrate on developing good balance.

Nowadays I stick to a leg press, which puts very little pressure on the spine. Of course, the amount of weight I use on it is miniscule, since my knees are shot - not much cartilage left.

Bob S.

[dwalk]

Look up Ben Bruno if you want to see a variety of single leg training.

[PigironDan]

Check out this fellow's site, http://danjohn.net

[dwalk]

Dan John is a great strength coach.

[wesley662]

If you are worried about knee problems and frequency of exercises, I would recommend looking up Starting Strength and consider getting the book and DVD. I have been following Mark Rippetoe's program off and on (through non-sports related injuries) for a couple of years now and it really works. But that is just my opinion, if you find something that works then go with it.