Alternate deadlifts and squats every other week

Deadlifting and squatting every week can be too much for many people. Instead of doing both squats and deadlifts every week, only deadlift and squat every other week.

Here's an example:

Week 1: Squats only
Week 2: Deadlifts only
Week 3: Squats only
Week 4: Deadlifts only

You're only doing squats and deadlifts twice a month each, but if you do it hard and heavy then you're allowing yourself more time for recovery. Both of these lifts use pretty much the same muscles and training it 8 times a month instead of 4 can be too much.

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Some quick ways to get exercise

It can be hard to find time to get exercise. Your daily commitments and work can take a lot of the time that you could spend exercising or getting fit. Many today leave themselves little time for their hobbies and other activities. Going to the gym and paying for it takes up time, as well as figuring out which exercise plans that you should follow. I've come up with some quick ways to get exercise:

Many small exercises through the day

You don't have to do all of your exercising in an hour or two that you set aside for your workout. Instead, you can do small and brief sets of exercises throughout the day. Doing ten 5 minute workouts through the day can be easier, and allow you to do more total work. It's best to do bodyweight workouts here, like squats or pushups. If you do them daily, and don't allow yourself to get too tired then it can add up to a great deal over time.

Lunging around

Try doing lunges around your home. If you want to get something to eat, instead of walking to the kitchen, do lunges on your way to getting some food. You can also lunge anywhere else that you feel comfortable doing it. Instead of walking, do lunges. It might not even feel like exercise once you've been doing it a while because you're used to lunging around instead of walking.

Bodyweight squats in your free time

Try doing bodyweight squats whenever you have a couple minutes free. Say you're cooking dinner and just standing there waiting for it to cook. That's a good time to do some bodyweight squats. You could easily do 100 or more squats per day by just doing them whenever you've got a couple extra minutes. Try doing them during commercials when watching TV as well. A commercial break is a couple of minutes, try to do as many squats as you can until the show comes back. Doing bdoyweight squats this way can really add up over time, and there's no excuse not to do them.

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Deadlift Singles Routine

The deadlift is a tough lift to do for many reps at a time. In my mind, it's better to do the deadlift for singles or doubles instead of high reps. The dead lift can hard to do for large rep sets because setting the weight up at the beginning often take some special work and the deadlift just isn't a lift that's made for multiple reps.

The rep scheme that we'll be discussing here is using low reps for the deadlift, and mostly single reps. Using only singles in the deadlift will allow you to do a perfect rep every time, and allow you to use maximum weight in your deadlifting.

Deadlift Singles Routine 1:

Deadlift once every week or once every 5 days

Take a 80-90% deadlifting weight, and do it for 15-30 singles. If the percentage listed is too hard or too easy, then find a weight that it is difficult to get through 20 singles with. Spend around 30 seconds to one minute between reps.

Stay with this routine until it's easy to complete the reps, then add weight and do it again at the new weight.

Deadlift Singles Routine 2:

Do a warmup, and single up to a hard rep for the day, near your max. Then drop back 10-15% and do 10-15 singles. When this becomes easy, do like the previous routine and add weight and go through the routine again.

You can use straps or any grip aid like chalk, it's your choice. Using low reps for strength building in the deadlift should be a good way to improve your strength if higher rep deadlifts aren't working for you.

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