Deadlifts on which day?
harlequin0318
Posts: 415 Member
Should I do my deadlifts on leg day, or back day....or a separate day altogether? I do a 3 day split because I am only able to get to the gym 3 days a week...so I'm hoping to get a general consensus for the latter
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Replies
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If I do a 3 day split I do 1 heavy deadlift day and on my heavy squat day I do deadlifts at about 65% of my 1RM for assistance work. So I am doing them 2 times a week0
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Twice a week! Now that's dedication0
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Stiff legged deads on your legs day for your hamstrings and glutes, and deadlifts on your back day. Though I would not recommend doing them on consecutive days.0
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If you're doing 3-days a week, I think you'd benefit more from a full-body A/B-style program than a body part split, especially if you're trying to create the split yourself.0
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I do chest/tri, back/bi, legs/shoulders for my split - it's pretty generic I thought0
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On a 3 day split I would put them on back day0
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harlequin0318 wrote: »I do chest/tri, back/bi, legs/shoulders for my split - it's pretty generic I thought
I just meant that if you have to ask which day to put deads, you may benefit more from a predesigned program
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harlequin0318 wrote: »I do chest/tri, back/bi, legs/shoulders for my split - it's pretty generic I thought
I just meant that if you have to ask which day to put deads, you may benefit more from a predesigned program
I gotcha:)
some people do it on back and others on leg day, and others twice a week like irishman213. Ill have to test it out and see what works best
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harlequin0318 wrote: »harlequin0318 wrote: »I do chest/tri, back/bi, legs/shoulders for my split - it's pretty generic I thought
I just meant that if you have to ask which day to put deads, you may benefit more from a predesigned program
I gotcha:)
some people do it on back and others on leg day, and others twice a week like irishman213. Ill have to test it out and see what works best
I agree re: SLDL on leg day and regular deads on back day, though. If you're squatting heavy on leg day, you probably won't have the energy for nice heavy conventional deads.0 -
I do full body so I don't have to pick.0
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I'm following NROL so right now it's combined with dynamic lunges, step ups and reverse incline crunches. number of sets and rest betwenn switches based on the week.0
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Squat and back. Bench and shoulders, deads and biceps I guess. You could try doing 3 body parts per workout if you have the time. Your tris will get work from the chest and shoulder days0
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harlequin0318 wrote: »I do chest/tri, back/bi, legs/shoulders for my split - it's pretty generic I thought
That's a tough one bc your deadlifts are going to have an impact on your squats and your squats are going to have an impact on your deadlifts. You could move your days around EXCEPT for the fact that chest/tri will have an impact on your shoulders and vice versa.
It's like you have a push/pull split with just shoulders tacked on to leg day. I wonder if you would get greater impact of you moved your main shoulder lift (I'm guessing shoulder or military press) to chest/tri day and ancillary shoulder or chest lifts tacked on to your leg day. Then go
day 1: Back/bi (plus deadlifts as your main CNS strain lift for that day)
day 2: Chest/ Tri (plus military or shoulder press) (Main Chest and Main shoulder for main CNS strain lifts for day)
day 3: Legs plus nice to have ancillary lifts. (Squats as main CNS strain lift that day)
That maybe could give you enough spacing in your main lifts and not tear down your CNS too much so you could recover for the next main lifts.
Just thinking out loud.0 -
harlequin0318 wrote: »Should I do my deadlifts on leg day, or back day....or a separate day altogether? I do a 3 day split because I am only able to get to the gym 3 days a week...so I'm hoping to get a general consensus for the latter
I'd do it every day in the gym. One heavy, one medium, one light.
What's "back" day?0 -
I do my DL's with with my back so I can devote as much potential to my quads as possible. Current split is to devote my first training day to quads and by the third day (with a chest/tri's and rest day intervening) to train hams/back. Again, sparing as much potential for such a big lift.0
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Deadlifts are tough on your nervous system because they are so intense (if you are doing them heavy). I do them once every other week. The other day I do rack pulls. I would do them on your back day.0
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harlequin0318 wrote: »Should I do my deadlifts on leg day, or back day....or a separate day altogether? I do a 3 day split because I am only able to get to the gym 3 days a week...so I'm hoping to get a general consensus for the latter
Unless you're following a bodybuilding or figure athlete split, try not to look at strength training in-terms of bodyparts, especially when it comes to something like a conventional deadlift. Instead, either do a full-body split like found in StrongLifts5x5 or Starting Strength, or do a conventional DL day where you train around that movement itself.
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Deadlifts are tough on your nervous system because they are so intense (if you are doing them heavy). I do them once every other week. The other day I do rack pulls. I would do them on your back day.
I used to do squats, power cleans and deads all on the same day. With supersets off each of the main lifts. It was fine until the lifts got too heavy. Then I went light squats/heavy deads or vice versa. Then finally I had to split them up all together.
Unless she's going very heavy for her, it might not matter when she does them vs that she does them at all0 -
DvlDwnInGA wrote: »Stiff legged deads on your legs day for your hamstrings and glutes, and deadlifts on your back day. Though I would not recommend doing them on consecutive days.
This is what I do.
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harlequin0318 wrote: »I do chest/tri, back/bi, legs/shoulders for my split - it's pretty generic I thought
That's a tough one bc your deadlifts are going to have an impact on your squats and your squats are going to have an impact on your deadlifts. You could move your days around EXCEPT for the fact that chest/tri will have an impact on your shoulders and vice versa.
It's like you have a push/pull split with just shoulders tacked on to leg day. I wonder if you would get greater impact of you moved your main shoulder lift (I'm guessing shoulder or military press) to chest/tri day and ancillary shoulder or chest lifts tacked on to your leg day. Then go
day 1: Back/bi (plus deadlifts as your main CNS strain lift for that day)
day 2: Chest/ Tri (plus military or shoulder press) (Main Chest and Main shoulder for main CNS strain lifts for day)
day 3: Legs plus nice to have ancillary lifts. (Squats as main CNS strain lift that day)
That maybe could give you enough spacing in your main lifts and not tear down your CNS too much so you could recover for the next main lifts.
Just thinking out loud.
This makes the most sense for my schedule.
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Thank you for all your input everyone, I really appreciate it.0
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DvlDwnInGA wrote: »Stiff legged deads on your legs day for your hamstrings and glutes, and deadlifts on your back day. Though I would not recommend doing them on consecutive days.
I typically do this as well0 -
I only deadlift once per week, although I am not opposed to doing some lighter SLDL's another time per week. I don't have a "back day" or a "leg" day but I just try to avoid heavy squats and deads on the same day. I often OHP on the same day I do deadlifts. I also wouldn't put them on consecutive days if they're both heavy. I squat almost every day though, so I just space out my heaviest squats a few days after my deads.0
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DvlDwnInGA wrote: »Stiff legged deads on your legs day for your hamstrings and glutes, and deadlifts on your back day. Though I would not recommend doing them on consecutive days.
I do this too.0 -
Agreed. When starting out it probably doesn't matter much.
[quote=
Unless she's going very heavy for her, it might not matter when she does them vs that she does them at all[/quote]
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If you're training 3 days per week you really should think about either a full body set-up or full body/upper/lower or something of the sort. Splitting it the way you are with only 3 training days only provides you with stimulus once per week per muscle group.0
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Sam_I_Am77 wrote: »harlequin0318 wrote: »Should I do my deadlifts on leg day, or back day....or a separate day altogether? I do a 3 day split because I am only able to get to the gym 3 days a week...so I'm hoping to get a general consensus for the latter
Unless you're following a bodybuilding or figure athlete split, try not to look at strength training in-terms of bodyparts, especially when it comes to something like a conventional deadlift. Instead, either do a full-body split like found in StrongLifts5x5 or Starting Strength, or do a conventional DL day where you train around that movement itself.
Sam's the man. stole the words right out of my mouth.0 -
Every day0
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I do deadlifts on their own day. I do a 4 day split.0
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I'd say back day. That's what my husband does.
I do a 4-day split, but I really just have two upper body days and two lower body days as opposed to the typical back/bi, chest/tri bro-split. On Tuesdays, squats are my main lift but I do Romanian deadlifts with a relatively light amount of weight as an accessory lift. On Fridays, deadlifts are my main lift, so I go a lot heavier and do traditional deadlifts on that day, along with some squat variation (usually split squats) as an accessory lift with lighter weight.0
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