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Deadlifts - when?

Muscle Gelz Transdermals
IronMag Labs Prohormones
Cork said:
You guys go in to the gym and just do 1 lift? I thought I was an efficient lifter, but I'd be feeling like I'm wasting my time only doing 1 exercise, even if it is deads.

And to the OP, since you're new to deads, you'll be seeing a lot of carryover in to your other lifts. I feel like when your body gets accustomed to lifting a lot of weight straight off ground, it gets used to lifting heavy weight in all other motions. You'll be setting a lot of PRs soon.
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When it comes to a deadlift day, you do multiple variations. start with the traditional deadlift, Then do romanians, pull off boxes, ect. deadlift day or squat day does not mean one lift. it means the primary lift plus multiple variations.
 
MDR said:
When it comes to a deadlift day, you do multiple variations. start with the traditional deadlift, Then do romanians, pull off boxes, ect. deadlift day or squat day does not mean one lift. it means the primary lift plus multiple variations.
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Oh nice, you mean business with the deads. I don't think my erectors could handle multiple dead movements. I used to do Conventional and Racks on the same day, but that's about as much as my low back can handle on the same day (previous slip disc injury).
 
VolcomX311 said:
Oh nice, you mean business with the deads. I don't think my erectors could handle multiple dead movements. I used to do Conventional and Racks on the same day, but that's about as much as my low back can handle on the same day (previous slip disc injury).
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Hell, I blew two discs completely two years ago. Not related to deadlifting. i just train lighter than i used to.
 
A lot of people do them on back day. I'm not going to argue that your back doesn't do a lot of work on a deadlift, it certainly does. However, calling the deadlift an upper body exercise is silly. All the prime movers in the movements, the glutes and hamstrings, are in the lower body and the main joint through which range of motion is achieved, the hip, is part of the lower body.
 
Also, to the OP, use manageable, but heavy weight with good form and dont go above 5 reps. So, put these in the front of the workload, at 5x5. Dont compromise form, and release quickly on the way down to save your back.
 
HeavyBomber said:
Regarding when to do deadlifts...
Sure you could do them on their own day, but when is that day? Two days after squats? Three days? Four days, but then when do you do squats again?
The same questions apply if you do them with back.

If you do deadlifts on leg day, simply rearrange things a bit. When you decide an order in which to perform exercises on leg day you usually select something like squats as the primary movement. As secondary you may select something like leg press or fronts squats, good mornings or stiff-legs and so on.
When you're thinking this thru for the day simply substitute the would-be primary with deads.
What's the big big mystery?
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Furthermore,
If you are hammering heavy squats and/or deadlifts every week you're making a mistake. You're going to reach a point where you plateau and even regress, or worse yet, suffer a repetitive stress type injury.
A better plan is to alternate between squats and deads as your primary movement. You may want to do heavy squats for two or three weeks and then switch to heavy deads for a week or two. That's not to say you can't do squats or deads as a secondary, you're just not going to perform them with as heavy weight. That doesn't mean they aren't effective as a secondary movement.
 
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HeavyBomber said:
Furthermore,
If you are hammering heavy squats and/or deadlifts every week you're making a mistake. You're going to reach a point where you plateau and even regress, or worse yet, suffer a repetitive stress type injury.
A better plan is to alternate between squats and deads as your primary movement. You may want to do heavy squats for two or three weeks and then switch to heavy deads for a week or two. That's not to say you can't do squats or deads as a secondary, you're just not going to perform them with as heavy weight. That doesn't mean they aren't effective as a secondary movement.
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Completely disagree.
Having a lower pull (deadlift 1st exercise) and lower push day (squat 1st) is perfectly safe and very effective for progression. The key to aviod overtraining and plateaus is periodization, not your split.
 
What I'm suggesting is periodization, similar to conjugate, not simply a split. Periodization is nothing more than periods of time of alternated weights and rep schemes. That is exactly what I am saying.

In addition, I'm addressing concerns of those not using periodization by design in their routines.
 
HeavyBomber said:
What I'm suggesting is periodization, similar to conjugate, not simply a split. Periodization is nothing more than periods of time of alternated weights and rep schemes. That is exactly what I am saying.
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The way you were saying it made it sound as if doing deads and squats on different days is bad, and that's not true. Your somewhat lower body periodization doesn't seem to be part of the plan, but more of a by-product of your split. Obviously what ever exercise you choose first will be heavier than the second. If you're always going heavy that is. If you constantly go heavy on any upper or lower body exercise you're setting yourself up for injuries and plateaus.
 
how come my lower back muscles are pretty sore for a few days after doing deads but i dont have any tightness in my legs? my back is always kept flat.
 
I also have this problem.If I do them on my back day i cant' recover well for the squat session a few days later.If I do them the same day with squats i don't have enough strength left.

Anyway I guess it's better to do them on your back day.
 
zoco and lambofgod, it's because you're doing one of two things:
1) A deadlift is NOT a back exercise. It's a quad dominant exercise. Use your legs and dont round your back. The back should remain straight and upright with your ass low to the ground.
2) Drop the weight at least 40% and assess your form. You're most likely rounding your back because it's too much weight for your condition to handle at this poijnt.
 
HeavyBomber said:
Furthermore,
If you are hammering heavy squats and/or deadlifts every week you're making a mistake. You're going to reach a point where you plateau and even regress, or worse yet, suffer a repetitive stress type injury.
A better plan is to alternate between squats and deads as your primary movement. You may want to do heavy squats for two or three weeks and then switch to heavy deads for a week or two. That's not to say you can't do squats or deads as a secondary, you're just not going to perform them with as heavy weight. That doesn't mean they aren't effective as a secondary movement.
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I have no problem with the above mentioned suggestion, but another way is to put squats in the front of the week and deads at the very end of the week.
 
juggernaut said:
zoco and lambofgod, it's because you're doing one of two things:
1) A deadlift is NOT a back exercise. It's a quad dominant exercise. Use your legs and dont round your back. The back should remain straight and upright with your ass low to the ground.
2) Drop the weight at least 40% and assess your form. You're most likely rounding your back because it's too much weight for your condition to handle at this poijnt.
Click to expand...

Deadlifts are not a quad dominant exercise. The primary joint action is hip extension.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
lately I have been hitting the gym every other day, except weekends.

Been squatting 3x a week and then deadlifting every other day.

I have been seeing massive gains doing so.
 
juggernaut said:
I have no problem with the above mentioned suggestion, but another way is to put squats in the front of the week and deads at the very end of the week.
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So you take a couple days off after deads before doing legs again?
 
SurfsideRyan said:
lately I have been hitting the gym every other day, except weekends.

Been squatting 3x a week and then deadlifting every other day.

I have been seeing massive gains doing so.
Click to expand...

Wow. How long have you been doing this?
 
Rack deads are an excellent exercise for the back. I do dc and alternate quite a bit.
 
Back day. I'd be wasted if I did squats and deads on the same day.
 
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