So just sorting myself out an HCT12 routine, starting today and looking forward to it.
Doing four days and have down on Weds/Sat Squat and Deadlift.
Now I'm pretty much a beginner (been lifting 6 months, but not had nutrition or a good routine) and I recover pretty quickly, but is Squats and DLs twice per week pushing it?
Should I swap out something to make sure I do them on different days, n replace them with legpress or somesuch on the others?
Don't want to overtrain myself right at the beginning.
Ta, all the best
I recommend (in the article too) that on a day you deadlift you don't squat and on a day you squat you don't deadlift i.e. Weds deadlift and leg press, Saturday squat and rack pull.
Good luck with the program and if you have any more questions post them up.
Fantastic! Just the kind of answer I was looking for, will make those changes to the routine.
I'm about 8 weeks into this program. Started on Squats with Rack Pulls, then swapped after first deload to Deads and Hack Squats. BUT I'm really keen to get some good growth on my quads AND I find that the racks pulls put extra strain on my back while it's still in recovery (doing the 3 day split).
I know i'm stepping outside the program slightly but could anyone offers any comments on following the squats with some 20 rep leg press instead of the hip dominant exercise? So it would be...
Squats- ramping to high 6 rep with cluster
Leg press - 2 or 3 sets of 20 reps
Calves - ramping to high 6 rep with cluster
Biceps - ramping to high 6 rep with cluster
Abs- ramping to high 6 rep with cluster
Really appreciate some honest feedback.
Not sure I've correctly understood your question. If you want to focus on something then focus on it and the above is a way of doing it, but keep in mind that by missing out a dlift variation you're missing out a fairly large amount of muscle mass for the sake of an extra training effect for your quads which will already have been stimulated.
Your call though.
Thanks Daniel, you understood correctly.
I just don't feel like my quads have had enough work after squats - maybe I just need to train harder! I am repping 85kg on my deep squat but 115kg on my full dead so thought I could bring up the squat a bit more with the extra quad work - I know it technically goes against the program, but worth asking anyway?
Also on the 3 day split I might do upper Mon, then lower Tues - do you ever feel the rack pulls put alot of pressure and stairn on your back while it is still recovering from Mondays workout?
Hey Daniel just read your interview with DC, didn't realised you created the program - prob the wrong person to be asking if I should change it then haha
Do an ABA like starting strength...that way sometimes you are only deadlifting once per week.
I vote for squatting twice a week
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