copimp what rep range do you reccomend I do w/ deadlifts if I want maximum growth opposed to just strength gains?
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Please Critique
- Thread starter MidWestLacrosse
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LexusGS said:
There isn't really anything special about deadlifts that makes it so you should use a different range for growth. I don't really like doing high rep deadlifts though, not anymore anyway. I haven't deadlifted outisde of the 1-3 range for quite a while now.
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Deads on leg day is too taxing. They hit a hell of a lot of back so why not put them there.
Ive tried them on every day. They dont really fit well anywhere. I find my upper pull day to be the least taxing so i put them in there. Im already spending close to an hour the other days.
I also toss in some leg curls or misc shoulder work if im feeling like it.
Ive tried them on every day. They dont really fit well anywhere. I find my upper pull day to be the least taxing so i put them in there. Im already spending close to an hour the other days.
I also toss in some leg curls or misc shoulder work if im feeling like it.
assassin
Elite Member
i feel that doing deads on pull day is not a good idea ...at least for me .... because u'll have to reduce your upper back work volume to balance it........ it's just my opinion maybe i'm wrong....
I solve this lately by just doing a Push/Pull routine:
Push Day: Squats, Lunges, Bench, Standing Press, Close Bench, Calves
Pull Day: Deadlifts, Hypers, Leg Curls, Chins, Rows, BB Curls (1 set)
Push/OFF/Pull/OFF/OFF..........repeat (or something close)
Sumtimes do Stiff Deadlifts on Pull Day.
Push Day: Squats, Lunges, Bench, Standing Press, Close Bench, Calves
Pull Day: Deadlifts, Hypers, Leg Curls, Chins, Rows, BB Curls (1 set)
Push/OFF/Pull/OFF/OFF..........repeat (or something close)
Sumtimes do Stiff Deadlifts on Pull Day.
nsimmons said:
Well they tax the Hell out of your legs too. What's your point? Your legs are the prime movers in a deadlift.
Your back and abs are beat to Hell during squats, but no one would ever put squats in an upper body workout...
I think it makes more sense to split up your two most demanding exercises: squats and deadlifts when doing a push/pull/legs program for several reasons.
1. You end up hitting your legs twice a week instead of just once if you deadlift on your pull day.
2. If your ditch the deadlifts on leg day you will have more energy left in your tank to either increase the sets or add in another leg movement like front squats, step ups or some other quad/hip/glute dominant movement.
3. Because I don't do high rep deadlifts (and I do the movement first in my routine) I still have enough energy to work my back with no ill effects.
But I guess in the end it is a personal decision that should be based on trial and error. What works for great for one person might suck for someone else.
1. You end up hitting your legs twice a week instead of just once if you deadlift on your pull day.
2. If your ditch the deadlifts on leg day you will have more energy left in your tank to either increase the sets or add in another leg movement like front squats, step ups or some other quad/hip/glute dominant movement.
3. Because I don't do high rep deadlifts (and I do the movement first in my routine) I still have enough energy to work my back with no ill effects.
But I guess in the end it is a personal decision that should be based on trial and error. What works for great for one person might suck for someone else.
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CowPimp said:
ROM isnt nearly that of an atg squat.
My back or abs are never sore from squating, ever. Day after i dead lift i have some mild doms in my quads but mostly from the length of my back to my delts.
Besides with some cardio and recovery time from deads(i do higher rep) Im pushing a 2 hour workout.
nsimmons said:
What's your point? That doesn't change the fact that your legs are prime movers. The ROM of a PL squat isn't that of an ATG squat either, but you would still put them on leg day I bet. ROM doesn't determine muscle involvement. If you want to use ROM as a determinant, then you have to take into consideration that your back doesn't move during a deadlift. The movement is at your hips, not your spine. Your back muscles are all doing an isometric contraction during a deadlift; this argument is moot.
Are you suggesting that these muscles aren't involved when you squat just because they're not sore? My triceps get sore from bench pressing and overhead pressing, but my chest and shoulders almost never get sore. Maybe I should start calling these tricep exercises?
Then you should probably restructure your workouts. It's not the deadlift's fault your workouts are too long.
Look, you can put deadlifts wherever you want. Don't try to make up BS to defend your decision though. The only reason I see for doing so is that you want to mitigate fatigue in any given training session, which is fine. The placement of deadlifts on pull day isn't going to ruin the effectiveness of your routine. Of course, you could always alternate which lift you start within a lower body workout, do full body workouts, or just grind them both out and stop whining.
nsimmons said:
Sorry, I forgot what happens when you get owned. You resort to name calling.
