June 2005

The question-of-the-month for June comes from Matt in Columbus, a 22 year old whose goal is to eventually step onstage at a bodybuilding contest.  His question is:

Dear Mike: 

Every back workout I deadlift heavy.  Would it be better to change it up and alternate from a heavy deadlift workout to a lighter one and more reps?  Is it good to go very heavy every week with the major lifts (squats, deadlifts, bench press)?

Dear Matt:   

Thank you for visiting my site and submitting a great question.  Since you are an aspiring bodybuilder, I assume your goal is to build mass.  With that being said, I do recommend going heavy once a week with the major exercises.  However, that doesn't mean you should be doing the same heavy squat exercise each and every week.  Always try to keep in mind that variation and change in your workout program will cause change in your physique.  Keeping things the same will result in your body staying the same (or changing minimally).  

For example, instead of regular squats, try box squats, dumbbell squats or front squats.  In place of regular deadlifts, try rack pulls or box pulls.  Replace the straight bar with dumbbells when doing your bench press or try floor presses.  

In general, these mass-building exercises should be done heavy.  There are plenty of other exercises that can be done with higher reps for isolation.   

Lastly, I always like to mention overtraining when discussing building mass - more is not always better.  Squatting heavy three times a week is not better than once a week.  Overtraining will lead to lack of growth, fatigue and injury.  Train heavy, but train smart!

Thanks again for the great question, Matt.  Good luck with your training, and as always, don't forget to visit the Past Qs & As and my Training Tips section for more great tips and training info.

Until next month, train hard and stay healthy.

Mike Francois

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Note: Before embarking on any nutrition, supplementation, and/or training program, consult with your physician or other licensed health-care professional.