I usually do a high rep chest and biceps workout on Saturday mornings. My current workout schedule has me hitting each body part once Monday through Thursday, going pretty heavy and intense. But on Fridays and Saturdays I hit a few muscle groups a second time for the week yet with higher reps and a little less intensity. Although I do deadlifts on my heavy back day, which is Monday, I also hit deadlifts again on Fridays but will sometimes do more sets and more reps for deads. Well, I skipped them yesterday so I decided to hit some deads this morning. I had intentions on hitting a few exercises for chest with high reps but that changed once I got to the gym this morning. Instead I decided to hit more volume for deadlifts than I normally do. The goal was to do as many sets as I can with moderate weight (225 lbs) for 10 reps with less than a minute rest between sets. I ended up doing 7 sets of 10 reps. I was so exhausted afterwards that I decided to just finish my workout with more core and abdominal exercises instead of doing any chest exercises. So here’s this morning’s core training routine I did:
Jason’s Core Training Routine
Deadlifts (moderate weight): 7 sets of 10 reps
Weighted hyper-extensions: 3 sets of 12 reps
Knee raises: 3 sets of 15 reps
Machine crunches: 3 sets of 15 reps
Exercise ball sit-ups: 3 sets of 20 reps
I didn’t rest more than a minute between any sets so the overall workout moved fairly quickly. The goal was also to keep my heart rate up. I will admit that I rested a little more than a minute between my last few sets of deadlifts. I tried my best to make every other exercise burn by doing strict, controlled reps so that I really felt the muscles working.
My Notes on Deadlifts
The movement of deadlifts, even when doing moderate weight, can really wear you down. I think deadlifts is one of the best exercises you do regardless of what your goal is. Deadlifts build muscle indeed, and work multiple muscle groups; it’s a full body workout. But deadlifts are also great for burning fat. Doing a set of deadlifts will definitely get your heart rate up as just the movement itself requires a ton of effort. And deads are also one of the best exercises you can do to strengthen your core and lower back muscles. I can’t go super heavy on them but they’re one of my favorite exercises. You should do deadlifts on your back day but you can also do higher rep deads on days you train your abs and core muscles.
Train with Passion,