Do heavy lifts affect your numbers on light lifts?

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enwar3

Golden Member
Jun 26, 2005
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So if I leave out squats for a day, will I naturally be able to move more weight on non-related movements (like bench)?

Also, today I moved up my weight in bench (and got destroyed) but when I went to do dips I couldn't lift close to what I could last workout. What happened? Did my chest get exhausted during bench (since it wasn't used to the higher weight) and not have enough energy left for dips?
 

The Sauce

Diamond Member
Oct 31, 1999
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Yes. You are using up stores of everything regardless of which muscles you are hitting, for example, glycogen, norepinephrine, amino acids.... That is why they recommend doing cardio after weights.
 

bossman34

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Feb 9, 2009
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Not necessarily. Once glucose enters the muscle (and becomes glycogen) it doesn't leave to do work in other muscles. Your performance in dips dropped after bench press because you fatigued muscles used to do dips - pecs, shoulder, triceps. You should be able to do heavy squats before bench press without much of a problem because you didn't fatigue your pecs, delts, and triceps doing squats.

Also, you're not going to deplete your glycogen stores during one exercise. Creatine phosphate is the primary energy source in strength training (or any exercise for the first ~10 seconds) while glycogen is the secondary source. Depending on the intensity it could take an hour before you deplete your glycogen and glucose stores. This is the reason why you usually don't want to do cardio before resistance training as Sauce mentioned.

As far as norepinepherine, hormones, etc...doing squat before bench press may actually be beneficial because working those large muscles in the legs triggers a large hormonal response (increased serum testosterone levels, etc) which may help you push more weight!
 

TallBill

Lifer
Apr 29, 2001
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Except that if you're doing a bench correctly then you use leg drive as well. Unless of course you're trying to pre-exhaust certain groups so that others benefit from a compound exercise.
 

Jahee

Platinum Member
Sep 21, 2006
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Your dips only suffered after bench because they use some common muscle groups.. If they didn't you'd be fine..
 

Eric62

Senior member
Apr 17, 2008
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I believe so.
IMO it has more to do with central nervous system fatigue than anything else.
If I go all out in the squat (single rep max), then 4 days later I will struggle in the deadlift (single reps) - even though theoretically the muscles should have been recovered by then...
 

RagingBITCH

Lifer
Sep 27, 2003
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Heavy leg days kill my running for that week...my legs feel like jelly during runs (even short tempo runs). I haven't gone heavy in a while for that reason. I miss the heavy squats/DL's, but I prefer to have my ability to run more than my old squat numbers.
 
Mar 22, 2002
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Originally posted by: RagingBITCH
Heavy leg days kill my running for that week...my legs feel like jelly during runs (even short tempo runs). I haven't gone heavy in a while for that reason. I miss the heavy squats/DL's, but I prefer to have my ability to run more than my old squat numbers.

Really? Heavy squats usually only effect the next day for my running. Once I get warmed up after that, I'm fine and can run at my normal speed. You're doing endurance running, right?
 

KingGheedora

Diamond Member
Jun 24, 2006
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Originally posted by: TallBill
Except that if you're doing a bench correctly then you use leg drive as well. Unless of course you're trying to pre-exhaust certain groups so that others benefit from a compound exercise.

Can you explain how legs are used in bench press in this way? I've never heard of that before.
 

presidentender

Golden Member
Jan 23, 2008
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Originally posted by: KingGheedora
Originally posted by: TallBill
Except that if you're doing a bench correctly then you use leg drive as well. Unless of course you're trying to pre-exhaust certain groups so that others benefit from a compound exercise.

Can you explain how legs are used in bench press in this way? I've never heard of that before.

This is sarcasm. However, the hammies are involved, just very weakly.
 

brikis98

Diamond Member
Jul 5, 2005
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Huh, I thought I had replied to this thread, but I guess it didn't go through. Anyway, yes, heavy compound lifts will often affect the exercises that come after them. Obviously, exercises that overlap a lot will interfere with each other quite a bit. In your case, the bench press and dips both rely primarily on the chest, triceps and shoulders, so doing one will obviously impact the other. But even unrelated exercises, such as the squat and bench press, may see a small impact for the following reasons:

1. Heavy compound lifts use MANY muscles through out the body, so some overlap is often inevitable. For example, the squat hits the quads, hamstrings, glutes, abs and the entire back. The deadlift uses almost the exact same muscles, so the overlap there is obvious. However, even during bench press, the muscles of the back and abs come into play to stabilize the weight.
2. In fact, when doing heavy compound lifts, you are likely to tense ALL the muscles in the body. This is especially true during attempts close to your 1RM where every fiber in your body will be straining.
3. Weight lifting can fatigue the central nervous system (CNS). Heavy squats in particular can take a heavy toll on your CNS and I wouldn't be surprised if this was the biggest reason they may have at least a small effect on every exercise that follows.
4. In general, more exercise means more fatigue. Hell, if you bike fast for an hour, you probably won't bench press as well, even though biking just uses your legs. I'm not sure at what level this fatigue is working - overall energy levels, glycogen stores, or maybe again CNS fatigue - but I'm sure we've all felt it.

 

RagingBITCH

Lifer
Sep 27, 2003
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Originally posted by: SociallyChallenged
Originally posted by: RagingBITCH
Heavy leg days kill my running for that week...my legs feel like jelly during runs (even short tempo runs). I haven't gone heavy in a while for that reason. I miss the heavy squats/DL's, but I prefer to have my ability to run more than my old squat numbers.

Really? Heavy squats usually only effect the next day for my running. Once I get warmed up after that, I'm fine and can run at my normal speed. You're doing endurance running, right?

Yep For my long runs on Saturdays, I'm normally fine by then, but my Tues/Weds/Thurs runs I can totally feel it. (Was going heavy on legs on Mondays) It's not like I ever truly lifted super heavy/maxed out - was in the 5-8 rep range, but it's always killed me. (The most I ever repped at that range was about 275 for DL's and 220 for squat) Hardly a super strong/big guy.

I'm happy being leaner now though, although most of the ladies at work think I've lost too much weight. (They preferred me with the extra 10-15lbs)
 

KoolDrew

Lifer
Jun 30, 2004
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Yes, definitely. Which is why if you're trying to focus on a particular lift and/or bodypart, that work should be done at the beginning of the workout before you are fatigued by other lifts.
 
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