Deadlifts on which day?

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Replies

  • yopeeps025
    yopeeps025 Posts: 8,680 Member
    SideSteel wrote: »
    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.

    Yeah I found out myself that for a nice good progression I have to train muscle more than once a week.

  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    JoRocka wrote: »
    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.

    You made me blush Jo. :o
  • quellybelly
    quellybelly Posts: 827 Member
    I do mine on back day. Squats and deadlifts are both big lifts so I split them up.
  • mzjenn2u
    mzjenn2u Posts: 78 Member
    i do the same 3 day split as you do....i do dead lifts on my leg days....i work out anywhere between 5-6 days a week.....rotate the 3 days. for each muscle group i vary the exercises each day so i wouldnt do the same type of dead lifts every leg day....muscle confusion!!
  • alecno
    alecno Posts: 27 Member
    edited November 2014
    I do upper/lower split for four total workouts per week. On one leg day I do heavy squats and hamstring assistance work, on the other, heavy DL with quad assistance work. I believe the DL should be first-and-foremost a leg exercise, even though it obviously works the entire posterior chain. I suspect that trying to target your back with deads, rather than your legs, leaves you more susceptible to back injury at high weights.

    check it:

    https://www.youtube.com/watch?v=X9y7-rWhdgA
  • harlequin0318
    harlequin0318 Posts: 415 Member
    Thank you thank you. I should specify that yes I'm only able to get to the gym three days a week- but that's for heavier weight. I do body weight exercises on my overnight shifts at work with a rest day once a week - which I end up riding my horse, so it's like a second leg day. I've had a lot of progress with the 3 day split so far - as far a strength goes. I feel like stonglifts doesn't have enough isolation - and that's the point that I am at because I want to see more definition
  • JoRocka
    JoRocka Posts: 17,525 Member
    Sam_I_Am77 wrote: »
    JoRocka wrote: »
    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.

    You made me blush Jo. :o

    o:)<3o:)
  • arditarose
    arditarose Posts: 15,573 Member
    I feel like I'm doing it wrong after reading all these. I have a day for hamstrings, focusing on deadlifts, a day for quads with squats, then back/tri, and chest/bi. Ugh. I will never figure this out.
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    back/tri and chest/bi? Switch that to back/bi and chest/tri if you are doing that split
  • arditarose
    arditarose Posts: 15,573 Member
    singingflutelady wrote: »
    back/tri and chest/bi? Switch that to back/bi and chest/tri if you are doing that split

    That's what I thought...I don't know why my trainer set it that way.
  • harlequin0318
    harlequin0318 Posts: 415 Member
    arditarose wrote: »
    I feel like I'm doing it wrong after reading all these. I have a day for hamstrings, focusing on deadlifts, a day for quads with squats, then back/tri, and chest/bi. Ugh. I will never figure this out.

    Some people split hams/glutes and quads into different days - 2 leg days is better than one! But yea I find chest/tri back/bi to be better because its a push/pull split

  • Upstate_Dunadan
    Upstate_Dunadan Posts: 435 Member
    PwrLftr82 wrote: »
    harlequin0318 wrote: »
    PwrLftr82 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.

    This.
  • DopeItUp
    DopeItUp Posts: 18,771 Member
    arditarose wrote: »
    I feel like I'm doing it wrong after reading all these. I have a day for hamstrings, focusing on deadlifts, a day for quads with squats, then back/tri, and chest/bi. Ugh. I will never figure this out.

    Pro tip: you don't really need to figure it out. Pick one of the proven training programs out there (there are many) and run with it. There are enough programs, spreadsheets and apps out there that you can literally apply zero brain power. The programs will tell you what exercise to do, when to do it, how often to do it, and what weight to use. We meatheads don't have much for brains so these programs make it easy.
  • JoRocka
    JoRocka Posts: 17,525 Member
    DopeItUp wrote: »
    arditarose wrote: »
    I feel like I'm doing it wrong after reading all these. I have a day for hamstrings, focusing on deadlifts, a day for quads with squats, then back/tri, and chest/bi. Ugh. I will never figure this out.

    Pro tip: you don't really need to figure it out. Pick one of the proven training programs out there (there are many) and run with it. There are enough programs, spreadsheets and apps out there that you can literally apply zero brain power. The programs will tell you what exercise to do, when to do it, how often to do it, and what weight to use. We meatheads don't have much for brains so these programs make it easy.

    cosign.

    to much other stuff to sweat out- pick something and rock it out.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    edited November 2014
    arditarose wrote: »
    singingflutelady wrote: »
    back/tri and chest/bi? Switch that to back/bi and chest/tri if you are doing that split

    That's what I thought...I don't know why my trainer set it that way.

    Actually, the Triceps are going to be an antagonist muscle in upper back exercises and the biceps are going to be antagonists and any pressing exercise. That's not the typical way of setting up a split like that, but it's not bad as it sounds. It's not uncommon to see Chest and Back paired together because the exercises can be supersetted due to the agonist & antagonist relationship between the muscle groups. There are many ways to skin-a-cat, some ways are just better than others.

    But I agree with DopeItUp and Jo, you're not ready to put together your own plan and should use something that's already created and proven. :)
  • JeffseekingV
    JeffseekingV Posts: 3,165 Member
    With only 3 days, there isn't really a good day to dead. You're going to either have to not so some exercises or do 2-3 diff muscle groups on one day.
  • Sam_I_Am77
    Sam_I_Am77 Posts: 2,093 Member
    edited November 2014
    JeffseekingV wrote: »
    With only 3 days, there isn't really a good day to dead. You're going to either have to not so some exercises or do 2-3 diff muscle groups on one day.

    I kind of agree with that. If you only have 3 days and you want to DL, then you'll need to change your training structure to a more full-body approach. Or... the original "Westside for Skinny Bas-tards" (Joe DeFranco) is a 3-day split and it's a very very simplified version of conjugate; it doesn't involve chains or any craziness and very easy to follow. That's probably the only other way to really work it in like you want.

    Edit: I had to hyphenate *kitten* because apparently it's a bad word on MFP.
  • cyclerjenn
    cyclerjenn Posts: 833 Member
    I do a 4 day split and do dead lifts of some sort 3 times in the split.
    Leg day and Booty/ab day - Straight leg and Single Legged
    Full body day - Deadlift Rows
  • singingflutelady
    singingflutelady Posts: 8,736 Member
    Sam_I_Am77 wrote: »
    arditarose wrote: »
    singingflutelady wrote: »
    back/tri and chest/bi? Switch that to back/bi and chest/tri if you are doing that split

    That's what I thought...I don't know why my trainer set it that way.

    Actually, the Triceps are going to be an antagonist muscle in upper back exercises and the biceps are going to be antagonists and any pressing exercise. That's not the typical way of setting up a split like that, but it's not bad as it sounds. It's not uncommon to see Chest and Back paired together because the exercises can be supersetted due to the agonist & antagonist relationship between the muscle groups. There are many ways to skin-a-cat, some ways are just better than others.

    But I agree with DopeItUp and Jo, you're not ready to put together your own plan and should use something that's already created and proven. :)

    I totally didn't think of that because the only splits I have done are 4 day upper/lower. I currently am doing 3 day full body in both the full body and the split I supersetted back and chest all the time

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