deadlifts and back on different days?

[MaGilicuti]

after deadlifts i don't want to touch back. anyone else split deadlifts and the rest of the back workouts apart?

why or why not?

 

[sparkie34]

I usually do deadlifts and delts one day and biceps and back a day or two later. I do that because if I don't work my back a few days after deads I'm way too sore.

 

[calveless wonder]

i've noticed alot of improvement in my back since i've stopped deadlifting on back day.

i deadlift and do hams and forearms.

back is an entirely separate day. my back has improved the most of any body part recently since the change

 

[MaGilicuti]

nice, anyone else agree with deadlifts on a seperate day from back? how many sets/reps you guys go for on deadlift day?

 

[GUARDIAN]

i do deadlifts last in my back workout so it doesnt affect the rest. sure it may take a little off of my lift (not much) but i prefer it this way.

 

[chaos13]

i have been doing deads on leg day after squats. seems to be working pretty well so far.

 

[the_alcatraz]

I do em with legs

 

[youcancallmedaddy]

I do em with legs

Same here, but I alternate squats and deads on leg days since I started moving up in weight and needing more time to recover.

 

[the_alcatraz]

Same here, but I alternate squats and deads on leg days since I started moving up in weight and needing more time to recover.

I do that also....squats and deads on the same day is too much

 

[dabuffguy]

I do that also....squats and deads on the same day is too much

+1. I tried that one day. Was impossible to dead after squats and vice versa.


Like guardian said, do deadlifts after you finish your back workout. That's how I do it, and it works great.

 

[Lee]

I've been considering have a dead/shoulder day and a separate back/bi day. After reading this ill have to give it a go. Maybe do sumos and regular deads and end the day with shoulder work.

 

[dabuffguy]

I've been considering have a dead/shoulder day and a separate back/bi day. After reading this ill have to give it a go. Maybe do sumos and regular deads and end the day with shoulder work.

I have also done deads on chest day after chest once. Really, deads fit anywhere except leg day. I try to split deads and legs an equal 3 or 4 days apart.


I have noticed that on back days, after doing all your back excercises, your grip is weaker when doing the deads, makng it more difficult.

 

[frankthebman]

I too like to do squats and deads on the same day, and I will change it up some days heavy for both and then other days for high reps.

 

[1999TL]

i do deadlifts last in my back workout so it doesnt affect the rest. sure it may take a little off of my lift (not much) but i prefer it this way.

I'm going to start changing up my routine and do this. I feel my upper back is not getting width, and I blame it on my deads getting me tired.

 

[enigma4dub]

heres a thought! have more than one pull day. deadlifts and chins one day and rows and cleans/snatches on the alternate day. this is exactly why it is better to think of training exercises and not body parts. when you do a pull it is not isolated to your back, it is the whole posterior chain. just add in more frequency. you will recover faster.

 

[Elementality]

I've been considering have a dead/shoulder day and a separate back/bi day. After reading this ill have to give it a go. Maybe do sumos and regular deads and end the day with shoulder work.

exactly my plan

 

[Omegasox]

I have a two day split, one where I start with Deads, and the other with Squats. I do full body on each split, but I find myself doing more/heavier chest work on my Dead day, and more/heavier back work on my Squat day. If I go heavy on Deads, my back is cooked for the day, so I'll do some light lat work at most.

 

[Blane]

Deadlift/legs. Since im too much of a wus to get back under the bar. For some reason my right shoulder will not allow me to squat. the pain is to intense.

So i pull/legs one day.

Back Bi's another day.

When i was squatting i would alternate. Squats/Legs. rest my lower body for 4 to 6 days and then ...Deads/eat and passout....... Deadlifts work me to death.

PR yesterday Deadlift. 315lbs for 2 sets of 5 reps. My grip started to go the last set. So i went down to 295 for the last set of 5 reps. Finnished with leg presses and hams. went home showered/ate and passed out.

 

[SaiBoT]

I have also done deads on chest day after chest once. Really, deads fit anywhere except leg day. I try to split deads and legs an equal 3 or 4 days apart.


I have noticed that on back days, after doing all your back excercises, your grip is weaker when doing the deads, makng it more difficult.

I agree completely the major problem about deads is if your grip and your legs are wasted don't even bother, u r asking for trouble. Doing them first and rowing next works w me, I also do chin ups and pull over w chest routine it ensure a proper width development.

 

[lookinfit75]

I agree completely the major problem about deads is if your grip and your legs are wasted don't even bother, u r asking for trouble. Doing them first and rowing next works w me, I also do chin ups and pull over w chest routine it ensure a proper width development.

I do deads on my back day and although I am taxed after I am done with deads, I can finish my routine but routines are not crazy long.
Wide Grip Lat pulldowns
135x20
195x15
250x10
300 (full stack)x10
325 (i add a 25 plate to the full stack)x10

Deadlifts (off the rack a la Victor Martinez BFO '05 I believe)
135x12
225x10
315x10
405x8-10

seated calf raises
(just to give my back a break)

Bent Over Rows
135x10
225x10
315x10

Hammer Strength High Rows
2 wheels x12
2 and a 1/4 x12
3 x 12

One Arm Dumbell Rows
100x10
105x10
110x10

Straight Arm Pull Downs
60x12
70x12

All of which takes about an hour to complete.
Then I go to the sauna for 10 minutes, eat like a mofo and wait for about 2 hours before I take a long assed nap.

 

[ceo]

after deadlifts i don't want to touch back. anyone else split deadlifts and the rest of the back workouts apart?

why or why not?

This is why I do deads last. I do not split deads and the rest of my back workout.

My split is:
(workout A)
Chest
Shoulders
Tris
Back Width
Back Thickness

(workout B)
Biceps
Forearms
Calves
Hams
Quads

Workout 3 times a week. Heavy progressive weights, lower volume but higher frequency of bodyparts hit, multi-rep rest pause training, extreme stretching, high protein intake and blasting and cruising phases (periodization).

But it ain't for everyone.

 

[SaiBoT]

I do deads on my back day and although I am taxed after I am done with deads, I can finish my routine but routines are not crazy long.
Wide Grip Lat pulldowns
135x20
195x15
250x10
300 (full stack)x10
325 (i add a 25 plate to the full stack)x10

Deadlifts (off the rack a la Victor Martinez BFO '05 I believe)
135x12
225x10
315x10
405x8-10

seated calf raises
(just to give my back a break)

Bent Over Rows
135x10
225x10
315x10

Hammer Strength High Rows
2 wheels x12
2 and a 1/4 x12
3 x 12

One Arm Dumbell Rows
100x10
105x10
110x10

Straight Arm Pull Downs
60x12
70x12

All of which takes about an hour to complete.
Then I go to the sauna for 10 minutes, eat like a mofo and wait for about 2 hours before I take a long assed nap.

It might be a little too much of volume, you can grow and get stronger w less work... anyway if it works w you go ahead. I think you should do deads from the ground w lower reps to ensure overall fyber activation.

 

[lookinfit75]

It might be a little too much of volume, you can grow and get stronger w less work... anyway if it works w you go ahead. I think you should do deads from the ground w lower reps to ensure overall fyber activation.

Thanks for the input. I am always looking for ways to get more out of less (my never ending quest to be more efficient a.k.a I am a lazy bastard haha, j/k) so can you please elaborate. Also by volume, are referring to the amount of weight, reps, number of exercises, or a combination of all or some? As for the deads, I do the first rep off the rack to minimize the intial strain of lifting the weight off the ground cold. After that first lift, they go to the ground everytime. Thanks for any info Saibotica.

 

[SaiBoT]

Thanks for the input. I am always looking for ways to get more out of less (my never ending quest to be more efficient a.k.a I am a lazy bastard haha, j/k) so can you please elaborate. Also by volume, are referring to the amount of weight, reps, number of exercises, or a combination of all or some? As for the deads, I do the first rep off the rack to minimize the intial strain of lifting the weight off the ground cold. After that first lift, they go to the ground everytime. Thanks for any info Saibotica.

Anytime bro! By volume i mean amount of exercises, sets and reps! Try this:

One Dumbell pull over crossed on a bench

1 warm-up set
2x8reps maximum weight

Weighted Chin-ups

2 warm-up sets
4x8-6reps maximum weight

Dumbell rows both hands same time (neutral grip)

1 warm up
3x8-6 reps max w

Deadlift

warm up

2x3-5 max w 35lbs plates for a longer range of motion.

4 exercises, 11 worksets, the exercises ensure hypertrophy and strength due to the rep range and to the fact they all are freeweights! Make sure u do them w proper form and tight your shoulder blades for one second during contraction.

Eat and grow!

 

[lookinfit75]

Anytime bro! By volume i mean amount of exercises, sets and reps! Try this:

One Dumbell pull over crossed on a bench

1 warm-up set
2x8reps maximum weight

Weighted Chin-ups

2 warm-up sets
4x8-6reps maximum weight

Dumbell rows both hands same time (neutral grip)

1 warm up
3x8-6 reps max w

Deadlift

warm up

2x3-5 max w 35lbs plates for a longer range of motion.

4 exercises, 11 worksets, the exercises ensure hypertrophy and strength due to the rep range and to the fact they all are freeweights! Make sure u do them w proper form and tight your shoulder blades for one second during contraction.

Eat and grow!

Thanks for the tip bro. This looks like a HIT type routine, am I correct in this assumption (I'll have to dig up my Mentzer HIT DVD out now)? I am due for a change in routine big time(especially my back routine with I've been doing for 7 months now, I know, I know, total faux pas). I'll try your routine next week. Once again, thanks for the routine.

 

[SaiBoT]

Well Mentzer was even lower volume than this, only one or two workset per exercise, negatives and forced reps, but i think you have to have the proper genetics and juice to handle that and even so its to much for the nervous system. Let me know how it goes.

 

[drsketch]

NO.

I do:

Deadlifts
Pullups wide
chinups close
tbar wide
tbar closer
Then I usually do something else to top it off.

I always do deads first.

 

[OneBreath]

After reading this i did deads last night after my shoulder workout. Perfect!

I haven't liked having a "shoulder day" because i can never quite get that absolutely blitzed feeling you get from hitting a larger muscle group. On the flip side, if i try to add shoulders on a large muscle group day i don't hit them as hard.

Adding deads after shoulders was the perfect balance between those 2. And to boot, i really felt those deads in my traps for the first time. I guess it's because they were pre-exhausted from the shoulder workout. They felt like they were about to pop.

Thanks for the advice.

 

[drsketch]

^^ care to post your shoulder routine? My shoulders fucking burn and are on fire when I do them and I have big shoulders dude.

 

[OneBreath]

^^ care to post your shoulder routine? My shoulders fucking burn and are on fire when I do them and I have big shoulders dude.

lol, i was just recently giving shoulder advice.

This was my most recent.

Seated barbell press: 3 sets x 6-8 135/185/225
Seated DB press: 3 sets x 6-8 85/90/95
Barbell hang clean and press: 3 sets x 6-8 135/135/135
Front raises: 3 sets x 10 40/45/50
Side raises: 3 sets x 10 30/35/40

Any advice would be greatly appreciated. My delts are a weak point. I've never have much enthusiasm for working them

 

[lookinfit75]

Well Mentzer was even lower volume than this, only one or two workset per exercise, negatives and forced reps, but i think you have to have the proper genetics and juice to handle that and even so its to much for the nervous system. Let me know how it goes.

Saibotica,
I checked out the HIT DVD and yeah it's really taxing on the body. I imagine that might be part of the reason he looked so haggered when he was filming the DVD. He was walking really slow and looked like he had limited mobility, almost fragile looking. When he was an active BB he had a great phisique though.

I have a question about the chin ups. I don't have the special belt to do the weighted chins but I was wondering if instead, I could do Gironda Sternum Chins. I weigh quite a bit already so that might do the trick eh?

 

[SaiBoT]

Saibotica,
I checked out the HIT DVD and yeah it's really taxing on the body. I imagine that might be part of the reason he looked so haggered when he was filming the DVD. He was walking really slow and looked like he had limited mobility, almost fragile looking. When he was an active BB he had a great phisique though.

I have a question about the chin ups. I don't have the special belt to do the weighted chins but I was wondering if instead, I could do Gironda Sternum Chins. I weigh quite a bit already so that might do the trick eh?

You don t need a belt just keep your feet together w a dumbell in between, that will even prevent u from bouncing. Any kind of chin up is good for variety, just don t go to acrobatic, you might get hurt with the fall.

 

[lookinfit75]

You don t need a belt just keep your feet together w a dumbell in between, that will even prevent u from bouncing. Any kind of chin up is good for variety, just don t go to acrobatic, you might get hurt with the fall.

Speaking of acrobatic, I trip out on how the "little" guys in the gym like to get on that chins practically jump off of those things. I'd kill myself trying to do some of that chit haha.

 

[SaiBoT]

Speaking of acrobatic, I trip out on how the "little" guys in the gym like to get on that chins practically jump off of those things. I'd kill myself trying to do some of that chit haha.

LolLL

 

[lookinfit75]

Anytime bro! By volume i mean amount of exercises, sets and reps! Try this:

One Dumbell pull over crossed on a bench

1 warm-up set
2x8reps maximum weight

Weighted Chin-ups

2 warm-up sets
4x8-6reps maximum weight

Dumbell rows both hands same time (neutral grip)

1 warm up
3x8-6 reps max w

Deadlift

warm up

2x3-5 max w 35lbs plates for a longer range of motion.

4 exercises, 11 worksets, the exercises ensure hypertrophy and strength due to the rep range and to the fact they all are freeweights! Make sure u do them w proper form and tight your shoulder blades for one second during contraction.

Eat and grow!

I don't know if it's my imagination or the fact that it's a new routine but after 2 back workouts I am noticing some more thickness in the mid back area, my neck is disappearing (thanks to a more pumped trap area) and I think my little wings grew a little too haha. I hope you don't mind but after deads I added a couple of barbell bent-over rows just to abuse those lower lats a little more. Oh yeah, I am using a supinated grip for this movement.
2 sets
315x8
365x8
Thanks a bunch Saibotica. I think I might incorporate this priciple to the rest of my body parts. Less is best.

P.S. Thanks to the added thicking of the
Rhomboids (mid back area) and lats, my
shoulders are getting stronger. I blew out
both shoulders a few months ago going toe
to toe with a powerlifter on benchpress. The
doc said part of the reason my shoulder got
messed up was because my back was weak
which I wasn't really in agreement with but
heck, the stronger Rhomboids are proving him
right.

 

[SaiBoT]

I don't know if it's my imagination or the fact that it's a new routine but after 2 back workouts I am noticing some more thickness in the mid back area, my neck is disappearing (thanks to a more pumped trap area) and I think my little wings grew a little too haha. I hope you don't mind but after deads I added a couple of barbell bent-over rows just to abuse those lower lats a little more. Oh yeah, I am using a supinated grip for this movement.
2 sets
315x8
365x8
Thanks a bunch Saibotica. I think I might incorporate this priciple to the rest of my body parts. Less is best.

P.S. Thanks to the added thicking of the
Rhomboids (mid back area) and lats, my
shoulders are getting stronger. I blew out
both shoulders a few months ago going toe
to toe with a powerlifter on benchpress. The
doc said part of the reason my shoulder got
messed up was because my back was weak
which I wasn't really in agreement with but
heck, the stronger Rhomboids are proving him
right.

Always glad i can help and yes your doc was right, if you have a strong back, specially the mid back and lats, you can be more explosive and stronger on your bench presses.
Does extra sets are actually good, go for it, if u feel strong.