Deadlifts!! [Forum Archive]

Pages: 1

Deadlifts!!

(CLICK HERE here to view the original thread with full colors/images)

Posted by: the_leprechaun

just wondering...
Leg or back day ??? i know its good for both but which day is better?
or should i just do regular deads on back day and SLDL on leg day??

Posted by: KEFE

i dont know i need to start deads

Posted by: P-funk

I say leg day. they work the hip extensors.

Posted by: Squaggleboggin

I thought their purpose was to target the back... you know, the king of back exercises.

Personally I'd say deadlifts for back; squats and SLDLs for legs.

Posted by: P-funk

Originally Posted by Squaggleboggin

I thought their purpose was to target the back... you know, the king of back exercises.

Personally I'd say deadlifts for back; squats and SLDLs for legs.

they target your entire body really, just like squats. The ROM for the exercise is much like a squat.

Posted by: LexusGS

i tried them, and i dont know if i did them incorectly but it seemed to target my lower back waay more then upper or mid. dont know if thats a good sign.

Posted by: Squaggleboggin

Originally Posted by P-funk

they target your entire body really, just like squats. The ROM for the exercise is much like a squat.

Of course that's true, but if I get sore from them, I get sore in my lower back and I believe that's what's worked the most. Maybe that's because I do my squats ATG and I don't need to go down that far for the deadlift.

Posted by: Squaggleboggin

Originally Posted by LexusGS

i tried them, and i dont know if i did them incorectly but it seemed to target my lower back waay more then upper or mid. dont know if thats a good sign.

It is primarily a lower back exercise.

Posted by: P-funk

Originally Posted by Squaggleboggin

my ass gets really sore from deadlifting. that first pull off the floor is killer.

Posted by: LexusGS

is there any modified version of adedlift that can help the middle and more towards the upper back?

Posted by: P-funk

Originally Posted by LexusGS

is there any modified version of adedlift that can help the middle and more towards the upper back?

your upper and middle back are working by making a static contraction when deadlifting. In order to work those muscles through their concentric/eccentric ROM you would need to do more rows or pull downs/ups hitting your back through both a vertical and horizontal plane of motion.

Posted by: tommyboy11

i personally do them on back day because if i do them on leg day alongside squats i feel that i am too tired and cant get the most outa the excercise because after i do heavy squats and leg presses my quads are done for lol.

Posted by: Squaggleboggin

Originally Posted by P-funk

my ass gets really sore from deadlifting. that first pull off the floor is killer.

That's true, but mine always got more sore from squats, so my body was probably used to it and therefore didn't get sore from the deadlifts.

Posted by: MyK

I do DL on back day and SLDL on leg day, I krrp my leg and back days atleast 3 days apart@!

Posted by: CowPimp

I say leg day. The movement consists of hip extension and knee extension. This sounds more like legs than back to me. Granted, your erector spinae does a lot of work, but the prime movers are in your legs.

Posted by: sieb

i do mine on the back day because i would be far to tired if i did it on the leg day. i think it mostly depends on the routine your doing.

Posted by: Squaggleboggin

Let's assume that the deadlift is the best lower back exercise. If the best back exercise is more of a leg exercise than a back exercise, what are you supposed to do for your back? Rows can help only to a point, and mostly with the upper back as far as I understand. Aren't deadlifts still considered the primary lower back exercise to do?

Posted by: HardTrainer

I get more back from deadlifts, i feel almost nothing in my legs the next day (maybe a little glute and ham but nothing much), but my traps, lats and lower back are much more sore if i include deads in my back routine..

Posted by: Doublebase

Originally Posted by HardTrainer

I get more back from deadlifts, i feel almost nothing in my legs the next day (maybe a little glute and ham but nothing much), but my traps, lats and lower back are much more sore if i include deads in my back routine..

I agree. Although my lower back doesnt' get to sore. Weird because it targets that the most.

Posted by: Squaggleboggin

Same with me. I think maybe it's because my back is worked during so many other things that it just adapts and doesn't even get sore anymore. My traps are only sore sometimes though.

Posted by: CowPimp

Originally Posted by Squaggleboggin

Let's assume that the deadlift is the best lower back exercise. If the best back exercise is more of a leg exercise than a back exercise, what are you supposed to do for your back? Rows can help only to a point, and mostly with the upper back as far as I understand. Aren't deadlifts still considered the primary lower back exercise to do?

Stop thinking in terms of a target muscle. It works your entire posterior chain and then some. All of the muscles in question, the hamstrings, glutes, hips, and lower back are working extremely hard to move the weight.

However, two of the joint movements, knee and hip extension, require virtually all leg to get the weight up. There might be some level of spinal flexion too, which is where your back comes into play, but it should really be more of a static contraction to keep your back from rounding and properly transfer forces about.

In the end, it's really a matter of preference. However, I still firmly believe it should be done on leg day. I think of back day as a day of pulling movements, chest day as a day of pushing movements, and leg day for movements which cause you to extend your hips or knees.

Posted by: Squaggleboggin

It's strange to me because I can deadlift about 100 pounds more than I can squat. My squat is ATG though, so it's probably about the same in actuality. I also can't imagine doing deadlifts and squats on the same day with any kind if intensity.

Posted by: MuscleM4n

Deadlift on back day...most people do this. But incorporate it in to your routine as you see fit.

Posted by: P-funk

Originally Posted by Squaggleboggin

It's strange to me because I can deadlift about 100 pounds more than I can squat. My squat is ATG though, so it's probably about the same in actuality. I also can't imagine doing deadlifts and squats on the same day with any kind if intensity.

I squat ass to ankles but my deadlift is still greater than my squat.

it is brutal doing them on the same day. If you are going for max strength in each lift you can cycle them every couple weeks or try and work them both (thinking about it you do them both at a lifting meet so it is more specific.). It is tough but I snatch, clean and jerk and do pulls all before I squat!

Posted by: Squaggleboggin

Wow. I can't imagine doing heavy deads, clean and presses and ATG squats all on the same day. I used to do deads and squats together, but I changed that. Now I do cleans, deads and squats all on different days. I figure one extremely compound movement is enough for one day.

Posted by: IJ300

can I do sldl on wed (leg day) and dl on fri (back day)? Or is this not a good idea?

Posted by: Squaggleboggin

That's fine. I'm just saying that I don't think I could do three or four heavy compound leg exercises in one day.

Posted by: MuscleM4n

i do SLDL on Monday and Deadlifts on Tuesday.....works well for me.

You just have to train a lot and after a while the DOMS don't come anymore as your body becomes accustomed to the loads you stress on it.

Posted by: CowPimp

Originally Posted by MuscleM4n

i do SLDL on Monday and Deadlifts on Tuesday.....works well for me.

You just have to train a lot and after a while the DOMS don't come anymore as your body becomes accustomed to the loads you stress on it.

I don't think that's the issue at hand. When training HIT style, I don't think I could possibly perform two movements like squats and deadlifts consecutively. I almost literally have to peel my ehxausted body off the floor after finishing a rest pause set of squats.

Posted by: P-funk

Originally Posted by Squaggleboggin

Wow. I can't imagine doing heavy deads, clean and presses and ATG squats all on the same day. I used to do deads and squats together, but I changed that. Now I do cleans, deads and squats all on different days. I figure one extremely compound movement is enough for one day.

try doing clean and jerk, clean pull and then squats in one day for awhile. it will give you a new perspective on what you are physically capable of training wise. When you go back to what you are doing now you will be able to train like an animal.

Posted by: Squaggleboggin

That's either very insane, or very brilliant. I'll try it anyways...

Posted by: P-funk

Originally Posted by Squaggleboggin

That's either very insane, or very brilliant. I'll try it anyways...

well the bulgarian national team, arguably the best lifters in the world or ever, trained 3x's a day with maxuimum or near maximum (90%) lifts perfroming only snatch, clean and Jerk and front squat (sometimes back squat) in that order. Can't really argue with their results either. Like my coach says "If you have the ability to get strong.....you will get strong. don't worry about it."

Posted by: fUnc17

hey... P

my glutes/legs are getting too big for my pants recently, but i still want to dl/sq. how can i adjust my weight/rep scheme so my legs dont grow like weeds? I am tall so any weight I gain goes right to my legs.

I want the hormone rush from dl/sq, just dont want the growth associated with it in my legs/glutes.

Posted by: CowPimp

Originally Posted by fUnc17

hey... P

my glutes/legs are getting too big for my pants recently, but i still want to dl/sq. how can i adjust my weight/rep scheme so my legs dont grow like weeds? I am tall so any weight I gain goes right to my legs.

I want the hormone rush from dl/sq, just dont want the growth associated with it in my legs/glutes.

Just don't increase the weight/reps you do for leg exercises.

Posted by: P-funk

Originally Posted by fUnc17

lol, bad person to ask!! I have ripped many jeans with my legs. You are talking to someone that is 5'5" with a 31" waist but has to buy jeans that fit a 34" waist just so I can get them over my legs and be able to move without ripping a hole in the ass.

Posted by: fUnc17

LOL... yea man tell me about it, I havent ripped any yet im trying to avoid it. It sucks, but whatever I'll deal with it for now till I cut. I'm not a bodybuilder so theres no need for 27" thighs and a JLO ass

Posted by: The Monkey Man

Originally Posted by P-funk

You are talking to someone that is 5'5" with a 31" waist but has to buy jeans that fit a 34" waist just so I can get them over my legs and be able to move without ripping a hole in the ass

- FATASS!!! -

Posted by: P-funk

Originally Posted by fUnc17

LOL... yea man tell me about it, I havent ripped any yet im trying to avoid it. It sucks, but whatever I'll deal with it for now till I cut. I'm not a bodybuilder so theres no need for 27" thighs and a JLO ass

I'm not a BB'er either. But that ass just comes with the territory.

Posted by: CowPimp

Originally Posted by P-funk

Elephant legged bastard. I hate you... And I mean that with the utmost respect...

(CLICK HERE here to view the original thread with full colors/images)

Deadlifts!!

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34