The Dreaded Deadlift Question

Ask or answer questions, discuss and express your views

Moderators: Ironman, Jungledoc, darshana, stuward

Post Reply
Somedudeathome
n00b
n00b
Posts: 19
Joined: Mon Feb 04, 2013 9:26 pm
Location: Buffalo, NY

The Dreaded Deadlift Question

Post by Somedudeathome » Mon Sep 05, 2016 9:09 pm

Should it be done on leg or back day?

I've read both points of view extensively and it seems the majority opinion is that deadlift should be done on back day. I for the most part I do them on leg day but when I deadlift they are substituted for squats. I'm ok with trying them on back day so I can do both but I'd like opinions on something else I've been thinking.

I split my routine up as legs, chest, back and shoulders. On the first leg day I'd do squats and then Romanian deadlifts and the following week do deadlifts and then front squats. It gets some variety in there for muscle activation and both exercises get done on leg day. What are your thoughts about this vs just putting deadlifts on back day?

Crow
Apprentice
Apprentice
Posts: 166
Joined: Sun Feb 17, 2013 11:14 am

Re: The Dreaded Deadlift Question

Post by Crow » Sat Sep 10, 2016 1:29 am

Somedudeathome wrote:Should it be done on leg or back day?

I've read both points of view extensively and it seems the majority opinion is that deadlift should be done on back day. I for the most part I do them on leg day but when I deadlift they are substituted for squats. I'm ok with trying them on back day so I can do both but I'd like opinions on something else I've been thinking.

I split my routine up as legs, chest, back and shoulders. On the first leg day I'd do squats and then Romanian deadlifts and the following week do deadlifts and then front squats. It gets some variety in there for muscle activation and both exercises get done on leg day. What are your thoughts about this vs just putting deadlifts on back day?
Just an idea... When I read first about the "Push/Pull/Legs"-Split there was the explanation that each day was dedicated for one big lift with assistance added to it (Benchpress, Deadlift, Squats).

To the question when it should be done... Is there another possible answer other than "it depends"?

So without knowing more about your goals, training history and so on... Your solution is fine and often done like that with Upper/Lower-Splits. If someone wants to train heavy Squats and heavy Deadlifts each week, doing Deadlifts on another day could be a better choice. Sometimes it`s just personal preference or a question of better recovery... or putting conventional deadlifts to Back and sumo-deadlifts to legs, because of the emphasis on muscles...

With your split you are "activating" your upper body muscles 2x/week (training them directly or indirectly) and legs just 1x/week. With deadlifts on back-day... you see the difference... (this is also a question which excercises you train each day, of course...)

Kenny Croxdale
Powerlifting Ninja
Powerlifting Ninja
Posts: 1114
Joined: Sun Dec 24, 2006 10:36 am

Re: The Dreaded Deadlift Question

Post by Kenny Croxdale » Sun Sep 11, 2016 10:55 am

Somedudeathome wrote:Should it be done on leg or back day?

I've read both points of view extensively and it seems the majority opinion is that deadlift should be done on back day.
The Majority Opinion

The majority of individuals who believe this are clueless.

The Deadlift is primarily a lower body posterior chain exercise. There is some upper body involvement but NOT enough to put into the upper body posterior chain exercise training day.
I for the most part I do them on leg day but when I deadlift they are substituted for squats.
Leg-Back Day

This is where they belong.
I split my routine up as legs, chest, back and shoulders.
Your Program?

...do not make sense.

1) You should allocate one day a week for Leg Training and one day for Lower Body Posterior Chain (Deadlift or like exercises) each week, as Crows basically stated.

2) What the point of Shoulder Day? The shoulder are trained on chest day and upper back day.
On the first leg day I'd do squats and then Romanian deadlifts and the following week do deadlifts and then front squats.


Looks Good

Perform you Leg Day once a week and your Deadlift Day once a week.

What are your thoughts about this vs just putting deadlifts on back day?[/quote]

Alternative

It somewhat of an alternative. However, you upper back training is going suffer.

The rule is that the first exercise in a training program is going to receive the greatest benefit.

The farther down the exercise is in the pecking order, the less energy you have, the less you are able to put it it, the less it grows.

Thus, you upper back "Is going to suck hind tit."

Kenny Croxdale
Thanks TimD.

User avatar
Jungledoc
moderator
moderator
Posts: 7578
Joined: Thu Feb 07, 2008 7:11 am
Location: Kudjip, Papua New Guinea

Re: The Dreaded Deadlift Question

Post by Jungledoc » Tue Sep 13, 2016 8:24 am

I'm absolutely adamant.

It depends.

A
Our greatest fear should not be of failure, but of succeeding at things in life that don't really matter.--Francis Chan

User avatar
stuward
moderator
moderator
Posts: 6636
Joined: Sat Mar 10, 2007 5:44 pm
Location: Halifax, NS

Re: The Dreaded Deadlift Question

Post by stuward » Tue Sep 13, 2016 9:06 am

Deadlifts should be done on Deadlift day.
Stu Ward
_________________
Let thy food be thy medicine, and thy medicine be thy food.~Hippocrates
Strength is the adaptation that leads to all other adaptations that you really care about - Charles Staley
_________________
Thanks TimD

jeremyrunner
n00b
n00b
Posts: 9
Joined: Mon Oct 10, 2016 9:43 am

Re: The Dreaded Deadlift Question

Post by jeremyrunner » Sat Oct 22, 2016 6:54 am

I usually do deadlifts when I train my back. However, they are my favorite routine so sometimes I do them even when I don't train my back. Lol. It will depend on you I guess.

Post Reply