I was going to do this as my leg workout tomorow (maybe add some calf raises afterwards also) Has anyone done this before and how did you find it? Im a bit scared really 
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Supersetting Deadlifts and Squats
- Thread starter StanUk
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It's a bad idea, lower back fatigue can cause an excessive forward lean and cause some serious damage. Be very, very careful.
musclehead24
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Id do them on the same day but I wouldn't superset. I would squat first, because I do agree that deadlifts would weaken the lower back.
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I can testify to this. The man knows.
Thanks guys, I go on holiday on thursday for 2 weeks so i wanted to make my last day of training as intense as possible, but i guess supersetting the two would be bordelining stupidity.
He didn't ask about doing them on the same day, he said superset. Read what he wrote before you respond.
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Thats twice youve disappointed me.
I've supersetted Stiff Legged Deadlifts and back squats before, but I went very very very light on the squats. My squat max is 270, I think I hit 135 to 180 that day and used 2 30 pound dumbbells on the SLDL's - a moderate weight for me at the time. My whole body felt very weak afterwards, but that was just about all I did that day, so I guess it was ok.
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Well I consider SLDL to be safe with squat day. I have done it for a long time and never had an injury.
Now supersetting squats and conventional deadlift would be very dangerous, because the exhaustion could cause bad form.
whats super setting? 
the other half
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supersetting=doing one set of squats, going over and doing one set of dead lifts, one squat, one dead lift,etc. great on some body parts, but not in this case.
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I'm going to throw some theory in here because I've never done this before. It seems to me this would be a good cardio/vascular workout, but not so good for either your leg or back development. You're talking about two HUGE lifts. The amount of exertion required to do a single set of EITHER exercise wouldn't leave enough in the tank to perform a worthwhile set of the other exercise. Now I'm obviously talking about acheiving muscular hypertrophy. If you are actully looking to increase cardio/vascular stamina then go ahead, it sounds like a good idea.
so like..for example..
1 set of flat bench press
1 set of dumbbell flyes
1 set of flat bench press
1 set of dumbbell flyes
??
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A superset is simply two exercises done back to back with little or no rest.
There are two common ways to do it. You can do two exercises that hit the same muscle or muscle group. Such as you example of doing flyes with bench presses. The other way is to hit the agonist and antagonist muscle, such as doing EZ Curls (biceps) and Standing Extensions (triceps).
gotcha, thanks ! :]
I often do supersets with squats then lunges. It works great as it hits both the quads (mainly squats) and hams from the lunges. It feels great and by great I mean having to use the handrail to get up the stairs three days later. It works.
I've done that before, but I like to do Leg Presses and Step ups a little better (especially if the presses are done dropset style - my likey the pain
).
Good example, my favorite superset of the moment is CG Bench/EZ bar Preacher Curls its just brutal.
After I worked super sets into my training I noticed that my recovery time has improved greatly. That could be combination of continued training or the supersets themselves and the body being under more rigorous(sp) activity. Either way they work for me.
As to the starting post of squatting and deads for supersets?? I did deads once before my squats and never again. My squats were more of a two movement excercise on my warm-up (135lb). I noticed I was straightening the upper body and hips then pressing up. Basically my back was straining hard to keep up and I was bound to hurt myself, so I cut bait and hit the leg press where my back had support. Safe yourself the pain and risk of injury. Now squats and heavy calf raises is my most common superset with legs. Give it a shot.
I would respectfully disagree with this. The exertion required to perform both would be a huge imposition on the body and could cause very good increases in muscular mass.
Yeah, I wouldn't do that kind of superset for cardio. I got my heart rate soaring doing that SLDL and Squat superset though (definitely hit about 85% of my max heart rate on them 
).
).
What do you hope to achieve by doing this?
buening
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DD can correct me on this, but if you choose to do Deads and Squats on the same day (not as a superset) it is recommended that you do Squats first. Deads will fatigue the lower back, and you need your lower back to help support the weight on your shoulders during a squat. Putting it simple, deads before squat will be more injury prone than squats before deads. I personally put Squats first in my routine, followed by bench and then deads (along with accessory work). The bench press gives my back a few minutes to recover before i blast them with deads. But then again, form is everything with these compound movements.
