Deadlifts!!

[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??

 

[KEFE]

i dont know i need to start deads

 

[P-funk]

I say leg day. they work the hip extensors.

 

[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.

 

[P-funk]

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.

 

[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.

 

[Squaggleboggin]

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.

 

[Squaggleboggin]

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.

 

[P-funk]

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.

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

 

[LexusGS]

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

 

[P-funk]

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.

 

[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.

 

[Squaggleboggin]

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.

 

[MyK]

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

 

[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.

 

[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.

 

[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?

 

[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..

 

[Doublebase]

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.

 

[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.

 

[CowPimp]

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.

 

[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.

 

[MuscleM4n]

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

 

[P-funk]

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!

 

[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.

 

[IJ300]

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

 

[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.

 

[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.

 

[CowPimp]

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.

 

[P-funk]

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.