Deadlifts?? and my workout

mervin · 06-28-2004, 01:27 PM

I've been lifting for 8 months, seriously for three and it's time for me to change my workout. I'm working on a new routine ( 3 day split ) and have FINALLY decided to start working my legs. But I am a little confused about deadlifts

. I am working my back and legs on seperate days and most web sites list deadlifts for Legs and back? If I do deadlifts for my leg workout, should I do them again in two days for my back? That seems lie it would be hindering recovery for my legs? Here is my three day split. All advice is welcomed, but I am limited with what I can do, I do not work out at a gym and all I have is a an EZ curl bar, 2 regular barbells, some dumbbells and 400 pounds of weight.

Tuesday

Bentover rows
Wide grip pullovers
Stiff Leg deadlifts?
Upright rows
Easy bar curls
Consentration curls
Crunches
Leg lifts

Thursday

Bench press
Butterflies/dumbbell press ( I do not have a bench, so no inclines. I have a strip of plywood on boxes of books and Roma and Iliya, two Russians handing me the bar )
Dumbbell front raises
Seated dumbbell press
Tricep Ext.
Dumbbell kickbacks

Saturday

Squats
Deadlifts
seated calf raises
Crunches
Leg lifts.

Thanks for any comments

Mervin

**Prince** · 06-28-2004, 10:08 PM

SLDL's I do on leg day, a conventional deadlift I would do on back day. Personally I would never do squats and deadlifts the same work-out.

tenxyearsxgone · 06-28-2004, 11:25 PM

yeh i tried that today i almost puked

i was a lil tired today and had a crappy workout but this is what i did

Squats 3x245 for 10 reps * ass to the grass *
SLDL 3x225 for 10 reps * focus on hams*
Leg Ext 3xrack for 10 reps with 1 sec pause at top
ham curl 1xrack for 10 reps ( here is where i almost passed out)

and some calves...that sldl kills right after squats i was resting between 60-90 seconds

ClintZ28 · 06-29-2004, 01:53 AM

Deadlifts work the quads, but it stresses the back more. Do those on back day, and try to work your split so that you legs are somewhat recovered when you do them. Move you deadlifts to Tuesday, and take out the SLDL's on your Tuesday workout. SLDL's are for hamstrings, not back.

Do the SLDL's on Saturday and/or leg curls. You aren't doing any extensions or leg curls? You definately need to add them in. It will take some time for you legs to adjust to the higher volume, so if I were you, I would add an exercise every few months. Add in the extensions and curls. Then, when you no longer get a lot of soreness, add in leg presses or hack squats.

rule62 · 06-29-2004, 08:14 AM

Congratulations on adding deadlifts. Use proper form and work your way up slowly on weight and you will be very pleased with the results. I think deadlifts have done more for me than any other exercise. Although squats, dumb bell bench, dips, shoulder press are very close second. I agree with Robert DiMaggio and Clint, good advice.

Saturday Fever · 06-29-2004, 10:56 AM

Quote:

Originally Posted by ClintZ28

Deadlifts work the quads, but it stresses the back more. Do those on back day, and try to work your split so that you legs are somewhat recovered when you do them. Move you deadlifts to Tuesday, and take out the SLDL's on your Tuesday workout. SLDL's are for hamstrings, not back.

Do the SLDL's on Saturday and/or leg curls. You aren't doing any extensions or leg curls? You definately need to add them in. It will take some time for you legs to adjust to the higher volume, so if I were you, I would add an exercise every few months. Add in the extensions and curls. Then, when you no longer get a lot of soreness, add in leg presses or hack squats.

Deadlifts only work the quads if you're doing them WRONG.

ClintZ28 · 06-29-2004, 11:06 AM

Saturday Fever, I didn't say that it only works the quads, and it's not even possible to do deadlifts without working other muscles. Not sure why you quoted me and thought I was saying it only works quads, but you are confused.

Saturday Fever · 06-29-2004, 11:13 AM

And all I said was that if you're using your quads to do deadlifts (yes, at all), then you're doing them wrong. I never said what you think I said.

You said:

Quote:

Originally Posted by ClintZ28

Deadlifts work the quads

to which I replied:

Quote:

Originally Posted by Saturday Fever

Deadlifts only work the quads if you're doing them WRONG.

ClintZ28 · 06-29-2004, 11:20 AM

Saturday Night, a comma is used to string together one sentence. So, when you see it, please continue to read, and when you see a "but", that implies there is a contradiction to follow.

"Deadlifts work the quads" is the first part of that sentence, ", but it stresses the back more" is the second half. You can't ignore the conjunction because it further defines the meaning of preceding phrase.

When doing deadlifts you use both the quads, and hamstrings. They contract at the same time during the lift. They DO work the quads. However, I was plainly stated that it stresses the back more, and it should be used to build the muscles in the back.

Saturday Fever · 06-29-2004, 11:26 AM

OK, so I'll say this again, nice and slowly. If you use your quads, at all, when doing deadlifts, you are doing them wrong. If you're pulling back, hips high, like you're supposed to be, your quads will not come into the equation. If you're using your quads, you're keeping your hips low and you will never be a big deadlifter.

ClintZ28 · 06-29-2004, 11:39 AM

Oh god, we could go on forever! Saturday Fever, let's start our own thread!

Let's not fight over it. From what I have read, and using common sense, when you perform a deadlift, there is a simultaneous contraction between the hams and quads. The hams help bring your back to the upright position, and the quads are used in the least, to provide stability. But, they are however, used. I don't think there is a person here that would say that it is even possible to do a deadlift without even tensing the quads.

**CowPimp** · 06-29-2004, 11:41 AM

Quote:

Originally Posted by Robert DiMaggio

SLDL's I do on leg day, a conventional deadlift I would do on back day. Personally I would never do squats and deadlifts the same work-out.

I totally agree.

Saturday Fever · 06-29-2004, 12:43 PM

Clint, I agree, there's no need to argue. I'm sure your quads contract when we deadlift. But they shouldn't be recruited in any meaningful way. If they are, it means you're keeping your hips low, thus increasing the ROM of the lift. The mentality behind deads is the same as squats, get your hips moving forward and pull your shoulders back. This will shorten the ROM and allow you to move a LOT of weight.

**CowPimp** · 06-29-2004, 02:26 PM

Quote:

Originally Posted by Saturday Fever

Clint, I agree, there's no need to argue. I'm sure your quads contract when we deadlift. But they shouldn't be recruited in any meaningful way. If they are, it means you're keeping your hips low, thus increasing the ROM of the lift. The mentality behind deads is the same as squats, get your hips moving forward and pull your shoulders back. This will shorten the ROM and allow you to move a LOT of weight.

Hrm. I've never thought of doing a squat or deadlifts like that. You're suggesting a sort of "humping" motion?

Saturday Fever · 06-29-2004, 02:49 PM

I suggest sitting back, not down. This requires you to use a "hips back, hips forward" motion. Of course, you also need to pull back with shoulders to recruit the erectors. But I suppose a "humping" motion is a good way to describe it.

I've posted links in MonStar and atherjen's journals on squatting and deadlifting that describe it really well.

**CowPimp** · 06-29-2004, 04:49 PM

Quote:

Originally Posted by Saturday Fever

I suggest sitting back, not down. This requires you to use a "hips back, hips forward" motion. Of course, you also need to pull back with shoulders to recruit the erectors. But I suppose a "humping" motion is a good way to describe it.

I've posted links in MonStar and atherjen's journals on squatting and deadlifting that describe it really well.

Gotcha. I just started doing that recently with good mornings. I noticed a big difference in the usage of my hamstrings and gluts as opposed to my lower back. I'll remember this next time I do deadlifts and squats. I wish I could test it out this week. Damned sprained ankle.

Saturday Fever · 06-29-2004, 05:08 PM

Holy shit. How did you do good mornings if not "hips forward, hips back?" Were you just leaning over at the waist? I think you'll see a big explosion in the weight you are able to move making your hips the focal point of the movement.

**CowPimp** · 06-29-2004, 08:42 PM

Quote:

Originally Posted by Saturday Fever

Holy shit. How did you do good mornings if not "hips forward, hips back?" Were you just leaning over at the waist? I think you'll see a big explosion in the weight you are able to move making your hips the focal point of the movement.

I kept my back and shoulders upright. I wasn't totally slouching and killing my lower back. However, I was able to increase the weight significantly once I learned the proper form. I applied the same principle to SLDLs and Romanian deadlifts and saw similar results as well.

06-28-2004, 01:27 PM	#1
mervin Registered User Join Date: Dec 2003 Posts: 109	Deadlifts?? and my workout I've been lifting for 8 months, seriously for three and it's time for me to change my workout. I'm working on a new routine ( 3 day split ) and have FINALLY decided to start working my legs. But I am a little confused about deadlifts. I am working my back and legs on seperate days and most web sites list deadlifts for Legs and back? If I do deadlifts for my leg workout, should I do them again in two days for my back? That seems lie it would be hindering recovery for my legs? Here is my three day split. All advice is welcomed, but I am limited with what I can do, I do not work out at a gym and all I have is a an EZ curl bar, 2 regular barbells, some dumbbells and 400 pounds of weight. Tuesday Bentover rows Wide grip pullovers Stiff Leg deadlifts? Upright rows Easy bar curls Consentration curls Crunches Leg lifts Thursday Bench press Butterflies/dumbbell press ( I do not have a bench, so no inclines. I have a strip of plywood on boxes of books and Roma and Iliya, two Russians handing me the bar ) Dumbbell front raises Seated dumbbell press Tricep Ext. Dumbbell kickbacks Saturday Squats Deadlifts seated calf raises Crunches Leg lifts. Thanks for any comments Mervin
mervin Registered User Join Date: Dec 2003 Posts: 109

06-28-2004, 10:08 PM	#2
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,721 Blog Entries: 25 Photos: 320	SLDL's I do on leg day, a conventional deadlift I would do on back day. Personally I would never do squats and deadlifts the same work-out.
	SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! HumaneVoLabs - Foaming Transdermal Delivery System.

06-29-2004, 08:14 AM	#5
rule62 Registered User Join Date: Oct 2003 Location: Virginia Posts: 82	Congratulations on adding deadlifts. Use proper form and work your way up slowly on weight and you will be very pleased with the results. I think deadlifts have done more for me than any other exercise. Although squats, dumb bell bench, dips, shoulder press are very close second. I agree with Robert DiMaggio and Clint, good advice.
	Live with integrity, die with honor.

06-29-2004, 11:26 AM	#10
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	OK, so I'll say this again, nice and slowly. If you use your quads, at all, when doing deadlifts, you are doing them wrong. If you're pulling back, hips high, like you're supposed to be, your quads will not come into the equation. If you're using your quads, you're keeping your hips low and you will never be a big deadlifter.
	yay.

06-29-2004, 12:43 PM	#13
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Clint, I agree, there's no need to argue. I'm sure your quads contract when we deadlift. But they shouldn't be recruited in any meaningful way. If they are, it means you're keeping your hips low, thus increasing the ROM of the lift. The mentality behind deads is the same as squats, get your hips moving forward and pull your shoulders back. This will shorten the ROM and allow you to move a LOT of weight.
	yay.

06-28-2004, 11:25 PM	#3
tenxyearsxgone Registered User Join Date: Sep 2003 Location: long island Posts: 370	yeh i tried that today i almost puked i was a lil tired today and had a crappy workout but this is what i did Squats 3x245 for 10 reps * ass to the grass * SLDL 3x225 for 10 reps * focus on hams* Leg Ext 3xrack for 10 reps with 1 sec pause at top ham curl 1xrack for 10 reps ( here is where i almost passed out) and some calves...that sldl kills right after squats i was resting between 60-90 seconds

06-29-2004, 01:53 AM	#4
ClintZ28 Cutting Join Date: Mar 2004 Location: Austin, Tx Posts: 117 Photos: 7	Deadlifts work the quads, but it stresses the back more. Do those on back day, and try to work your split so that you legs are somewhat recovered when you do them. Move you deadlifts to Tuesday, and take out the SLDL's on your Tuesday workout. SLDL's are for hamstrings, not back. Do the SLDL's on Saturday and/or leg curls. You aren't doing any extensions or leg curls? You definately need to add them in. It will take some time for you legs to adjust to the higher volume, so if I were you, I would add an exercise every few months. Add in the extensions and curls. Then, when you no longer get a lot of soreness, add in leg presses or hack squats.

06-29-2004, 11:06 AM	#7
ClintZ28 Cutting Join Date: Mar 2004 Location: Austin, Tx Posts: 117 Photos: 7	Saturday Fever, I didn't say that it only works the quads, and it's not even possible to do deadlifts without working other muscles. Not sure why you quoted me and thought I was saying it only works quads, but you are confused.

06-29-2004, 11:20 AM	#9
ClintZ28 Cutting Join Date: Mar 2004 Location: Austin, Tx Posts: 117 Photos: 7	Saturday Night, a comma is used to string together one sentence. So, when you see it, please continue to read, and when you see a "but", that implies there is a contradiction to follow. "Deadlifts work the quads" is the first part of that sentence, ", but it stresses the back more" is the second half. You can't ignore the conjunction because it further defines the meaning of preceding phrase. When doing deadlifts you use both the quads, and hamstrings. They contract at the same time during the lift. They DO work the quads. However, I was plainly stated that it stresses the back more, and it should be used to build the muscles in the back.

06-29-2004, 11:39 AM	#11
ClintZ28 Cutting Join Date: Mar 2004 Location: Austin, Tx Posts: 117 Photos: 7	Oh god, we could go on forever! Saturday Fever, let's start our own thread! Let's not fight over it. From what I have read, and using common sense, when you perform a deadlift, there is a simultaneous contraction between the hams and quads. The hams help bring your back to the upright position, and the quads are used in the least, to provide stability. But, they are however, used. I don't think there is a person here that would say that it is even possible to do a deadlift without even tensing the quads.

06-29-2004, 02:49 PM	#15
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	I suggest sitting back, not down. This requires you to use a "hips back, hips forward" motion. Of course, you also need to pull back with shoulders to recruit the erectors. But I suppose a "humping" motion is a good way to describe it. I've posted links in MonStar and atherjen's journals on squatting and deadlifting that describe it really well.
	yay.

06-29-2004, 05:08 PM	#17
Saturday Fever Pimp Gimp Join Date: Apr 2004 Location: California Posts: 2,142 Photos: 4	Holy shit. How did you do good mornings if not "hips forward, hips back?" Were you just leaning over at the waist? I think you'll see a big explosion in the weight you are able to move making your hips the focal point of the movement.
	yay.

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