deadlifts squats and leg day!

[gatoolpod]

Hi, i`m new to this forum and BB, i`m doing a 4day split
chest/tri`s
abs
back/bi`s
shoulders/legs

i`m just wondering if any of you had trouble doing deadlifts then squats, i mean i`m not that powerful yet but i literally couldn`t do 1set of squats after my deadlift sets. i suppose it could be the weight i was using, maybe i didnt rest enough inbetween sets?


Also is it common to have a really tight lower back, i mean really damn tight like the next day i went for a lengthy walk and it was tough on my lower back. maybe i need to stretch more effectively?

[JUICE]

i usually train quads and hams on different days. Since i focus more on squats and a good amount of weight for me, i dont have the energy to pull of some deads.

Why not train them on seperate days brother.:)

[gatoolpod]

LOL yeah i`ll do deads on a different day. i suppose my body has to get used to all this exercise after years of sloth.

[Face]

Yeah, its very hard to do anything with squats. usually I can't even stand after doing my squats, and I have to go home for a couple of hours and come back to the gym beofre I can do my calves. And i get the same tightness in the lower back you describe from squats, damn its uncomfortable.

[mastakillah]

damn, your were trying to do squats and regular deadlifts in the same workout? shit, i don't know of anyone thats that hardcore! haha

[ZHowitzer!]

hey bro,

I concider deads a back exercise...( I know that you have to use a lot of quad/ham/glute) but if you are pulling decent wt (and It sounds like you are) you have to use your back to keep your arms from detatching :)

Anyway, my recomendation is to move deads to your back/bi day and move that to the first work out of the week....then do Shoulders and abs on day 2...chest/tri's on day 4 and LEGS (quads/hams/calves) on day 5. That is a classic 2/1/2/2 split (2 on, one off, two on, two off). It works out well if it is a mon-fri kind of thing.


I know it's not very scientific ... but it is basic...and if your new to the game...that's a good way to start.


ok a recap

mon: Back(including your DL)/bi's
tue: Shoulders/abs
wed: OFF
Thu: Chest/tri
Friday: Legs

for a fun variation after a while:

Mon: LEGS!(heavy Squats, leg curls, seated calf raise)
Tues: Chest/bi's(including chins)
Wed: Legs(legpress 10-12ange, Stiffleg deads, standing calf raises)
Thurs: Shoulders/Abs
Fri: Back(w/pullups THEN DL)/Tri's(including Wt. Dips or Close BP)
Sat&Sun: OFF


That second hits EVERYTHING 2wice a week but is usually for a more advanced lifter (you body needs to be in shape to take that kind of abuse). It's my 2...or 3rd fav type of workout. (great if your looking for functional strength)

Hmm...you know .. pm me sometime if you have anyquestions

[gatoolpod]

Thanx for the advice, people and zhowitzer i might take you up on that offer of advice sometime :D

[gatoolpod]

just went out to watch the football (soccer) my mate only lives about ten minutes away, i`m walking like a robot or some huge bastard tried to take me up the backside. my lower back seems to get tired after walking for 5mins or so. i can`t believe i injured my back on my first week lol, my posture looked so damn good i practised for ages before doing deadlifts.

[JUICE]

i forgot to ask bro, do u use a belt when u do these workouts. Without a belt my back hurts like crazy and form has alot fo do with it too.

[gatoolpod]

nah no belt, i heard it was better not to use a belt. can`t remember why though lol. i`m just gonna stretch for 10minutes or more a couple of times a day to see if it gets better and go slow on the back this week.

[JUICE]

Originally posted by gatoolpod
nah no belt, i heard it was better not to use a belt. can`t remember why though lol. i`m just gonna stretch for 10minutes or more a couple of times a day to see if it gets better and go slow on the back this week.

maybe its just me but i need a belt. I tried squating without one and my back kills me (lower back). Just helps me out more.

[mastakillah]

i used to use a belt and my lower back would always hurt me a little. then one day i stopped usinig it and no more back pain.

i know, sounds ass backwards but its true. so needless to say i never use a belt anymore.

[MDAM21]

not using the belt makes your abs and lower back do more work. make sure when you do the squats your abs are flexed through the whole movement. that will take some pain out of the lower back. also make sure you dont round your back out on the way up(dont drop your chest towards the floor.) keep youn chest up, shoulders back and a natural arch in your back through the whole movement. you may have to use a little less weight but it should take away alot of pain. also, no matter how good your form, you will use your lower back on dead lifts, and just like any other muscle, it can get a little sore and tight the next day. keep using those power lifts and you'll see results quick!