Lower Body Assistance

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Cuddles		Lower Body Assistance	19-09-2011 @ 13:39
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	In the process of forming The Plan and am looking for some opinions. I know there is no right or wrong way to do this, but am genuinely interested in getting some considered opinions. So.... I will be doing two lower body sessions a week, the main movements will be squats and deads but I will be doing a variant of both as assistance. Would you set it up as (A) or (B) below? (A) Mon Squats Front squats Thurs Deads Rack Pulls/Deficits OR (B) Mon Squats Rack Pulls/Deficits Thurs Deads Front Squats Power Cleans will be used as a warmup on both days. Thoughts please gentlemen....

Paul_D		...	19-09-2011 @ 13:42
Hey mate, my name is Paul Dudley Member 632, 3628 posts SQ 200, BP 155, DL 282.5 637.5 kgs @ 77kgs UnEq	I'd go with B purely because it keeps a little bit of variation and you won't be performing 2 very similar lifts back to back.

bryce		...	19-09-2011 @ 13:42
Juice loose aboot this hoose Member 1401, 3962 posts SQ 160, BP 107.5, DL 210 477.5 kgs @ 88kgs UnEq	I expected more from you olly, dont sweat the detail. Both are good.

General_ill		...	19-09-2011 @ 13:51
3rd place Europes strongest man 2016 U90kg Member 1239, 13275 posts SQ 280, BP 155, DL 310 745.0 kgs @ 89kgs UnEq	I do (A) but the other way around Monday, Deads and s**t Wednesday, front and back squat. I change this around sometimes and do back then Front etc.

MrSmall		...	19-09-2011 @ 13:54
Gone and easily forgotten....... Member 331, 22298 posts SQ 185, BP 100, DL 230 515.0 kgs @ 85kgs UnEq	Cuddles said:In the process of forming The Plan and am looking for some opinions. I know there is no right or wrong way to do this, but am genuinely interested in getting some considered opinions. So.... I will be doing two lower body sessions a week, the main movements will be squats and deads but I will be doing a variant of both as assistance. Would you set it up as (A) or (B) below? (A) Mon Squats Front squats Thurs Deads Rack Pulls/Deficits OR (B) Mon Squats Rack Pulls/Deficits Thurs Deads Front Squats Power Cleans will be used as a warmup on both days. Thoughts please gentlemen.... Probably option B, as you stimulate those areas twice a week, instead of loads once a week. Do you really need a whole week to recover from deadlifting (not max sessions) or squatting? If the answer is yes, then option A. And drink more chocolate milk.

Tony_Bonner		...	19-09-2011 @ 13:54
cardio walrus Member 1910, 909 posts SQ 220, BP 160, DL 260 640.0 kgs @ 115kgs UnEq	personally, i'd go for (A) as my head would be in 'squat mode' or 'deadlift mode', but that's just the way I think

Skip		...	19-09-2011 @ 13:55
too large Member 2411, 824 posts SQ 240, BP 162.5, DL 300 702.5 kgs @ 109kgs UnEq	Post Edited: 19.09.2011 @ 14:05 PM by Skip Paul_D said:I'd go with B purely because it keeps a little bit of variation and you won't be performing 2 very similar lifts back to back. x2. Means you'll have more energy/less fatigued muscles for the second exercise, therefore greater gains?


JC		...	19-09-2011 @ 14:12
technical retard Member 172, 36827 posts SQ 310, BP 205, DL 335 850.0 kgs @ 108kgs UnEq	MrSmall said: Probably option B, as you stimulate those areas twice a week, instead of loads once a week. Do you really need a whole week to recover from deadlifting (not max sessions) or squatting? Agre with the Turk

little_a		...	19-09-2011 @ 14:35
still a devious weightlifting bastard Member 43, 14379 posts	B personally. I've never been a fan of backs and fronts on the same session (although I know some do do (lol) this to good effect). Also I think a week is too long between the movements for a young muffin like yourself Juice, unless you plan on recovering legs in time for a grueller on the road? That said, it's not much fun getting your head down on a road bike with a stiff back for very long, as you probably know

LukeC		...	19-09-2011 @ 16:06
The one in the guns and roses teeshirt. Member 171, 2462 posts SQ 272.5, BP 140, DL 245 657.5 kgs @ 80.2kgs Eq	Option B for sure.

mikeyp		...	19-09-2011 @ 18:06
bollocks to global warming Member 475, 1735 posts SQ 200, BP 125, DL 235 560.0 kgs @ 115kgs UnEq	Cuddles said:In the process of forming The Plan and am looking for some opinions. I know there is no right or wrong way to do this, but am genuinely interested in getting some considered opinions. So.... I will be doing two lower body sessions a week, the main movements will be squats and deads but I will be doing a variant of both as assistance. Would you set it up as (A) or (B) below? (A) Mon Squats Front squats Thurs Deads Rack Pulls/Deficits OR (B) Mon Squats Rack Pulls/Deficits Thurs Deads Front Squats Power Cleans will be used as a warmup on both days. Thoughts please gentlemen.... I'd go with option A. Monday Use Squats as the main lift and work up, then use the fronts as assistance, say 5 x 5 or higher reps say 5 x 10 depending on what you want to achieve. Thurs Work up on deads then use the rack pulls / deficits as assistance or to hit weak areas of your pull. I think psychologically you will push the squats and deads harder by devoting seperate days to each, and also recover better.

Sparrow		...	20-09-2011 @ 22:28
always lookIng for the extra UT2 work. Member 9, 18279 posts SQ 210, BP 167.5, DL 260 637.5 kgs @ 103kgs UnEq	B for me.

Shaun		...	20-09-2011 @ 23:18
Member 1668, 1499 posts SQ 186, BP 102, DL 211 499.0 kgs @ 93kgs UnEq	Definitely B, because the higher frequency will help stimulate better strength gains.

Cuddles		...	21-09-2011 @ 07:09
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	Cheers for the comments boys.

Cuddles		...	21-09-2011 @ 07:12
Eat.Cycle.Sleep.Win Member 2, 12511 posts SQ 190, BP 150, DL 280 620.0 kgs @ 99kgs UnEq Administrator	little_a said:B personally. I've never been a fan of backs and fronts on the same session (although I know some do do (lol) this to good effect). Also I think a week is too long between the movements for a young muffin like yourself Juice, unless you plan on recovering legs in time for a grueller on the road? That said, it's not much fun getting your head down on a road bike with a stiff back for very long, as you probably know Is that some kind of Jedi subliminal mind f**k? I'm still forming a plan with the cycling mate. Probably going to stick to time trial training over the winter with one long ride over the weekends when I can fit it in (not very often).

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