Deadlift training question

[Taylor]

I switched my workout from doing one muscle group per day to the

back,legs,biceps - 1 day
triceps, chest, shoulders - 2 day
abs (kinda a rest day) - 3rd day

and then start it over

alternating each time, one being a heavy rotation low reps, and then the next 3 days I will go with a little bit less weight and stretch the reps a bit



my question is about deadlifting...i only deadlift on the heavy days, usually sticking with 5 or 6 reps...but these pretty much murder my legs

should that be my only exercise on a leg day or would you recommend throwing another few?

on the lighter days i focus on single leg extensions and curls....i also like throwing in some BB Good mornings for my hams

the deadlifting really burns me good tho, and i dont wanna overtrain my legs on the heavy days

i feel it more in my hams the following day so maybe another exercise focusing on my quads? Should i throw in 2-3 sets of leg extensions (heavy)?

[Slinger]

I'd run an additional couple sets of something. Only run each excercise for about 10 reps with low weight. That way you work the other muscle fiber (endurance) as well as the large (short burst, power). This should be enough for what you would want. I tried this and love it. I'm sure there are many ways to do this, but this is what I read somewhere and tried. Good luck. Sling

[Mr I]

I don't know how you can deadlift on a leg day, don't do it bro, do them days apart, you'le make more progress

[beefcake]

I split my legs up into two days. Quads one day, hams another. That way i'm not burnt out from the squats and leg presses and will have plenty of energy to do stiff deads for my hams.

[Slinger]

Thats what I meant, my bad. I do squats on say Monday, bench wednesday, and deads on Friday. I mix in a few sets of other excersises to get the fast twitch muscle in with the severe heavy weight days. Sling

[Taylor]

monday i'll lift heavy low reps with my back, rear delts, legs, and biceps
tuesday i'll lift lighter, high reps with tri's, chest, shoulders
wednesday rest
thursday i'll lift lighter, high reps with back, rear delts, legs, and biceps
friday, i'll lift heavy low reps with tri's, chest, shoulders


on the heavy leg days i do deadlifts....on the lighter high reps i generally focus on leg extensions, leg curls or leg press

[NYCmitch25]

Originally posted by Mr incredible
I don't know how you can deadlift on a leg day, don't do it bro, do them days apart, you'le make more progress

Its somewhat determined by the persons routine. Are you an isolationist (one BP a day) or not. Plus are you an advanced lifter <3 yrs of consistant training. If so then there is no reason not too.

I do this for 3-6 weeks great for getting size.
Wed.
5 sets Squat Reps 10,8,6,6
4 sets Deadlift (traditional) Reps 8,6,6,6
Alternatings sets
2 set Stiff-Leg Deadlift 10-12
1-2 single leg squat (sled)
king deadlift
3 sets Shrugs.

Then split it up 3-6 weeks to get strength (heavy) Reps 4-6.
M - Squat
F - DeadLift

[shortz]

Once again, one of the best routines I have ever used put legs and deads on the same day. Never made so much progress before on any other routine. You just need to know how ot do it.

[Taylor]

how do people with questions know who to listen to when everyone replies differently, lol?


im still doing my weightlifting how i said up top but now inserting squats into my routine

[shortz]

Originally posted by Taylor
how do people with questions know who to listen to when everyone replies differently, lol?


im still doing my weightlifting how i said up top but now inserting squats into my routine

No offense to anyone, because it happens on every board, but there is general info that gets tossed around. If one person posts something, someone else will repeat it later. Many guys who say not to do one kind if thing in training have never done it or never done it correctly.

I try to answer from experience. I respond well to low volume and before I did a routine with deads and squats in one day, I would have thought I could never do it.

First rule of thumb with deadlifting is that you don't have to deadlift every week. So, you just solved half of the problem everyone argues about. Second, you switch which you are doing heavy and which is first every week. I squated every week no matter what. Week 1 I would go heavy with squats and do rack pulls or hypers, week 2 I would hit higher reps and do heavy rack pulls. Every 4th week I would do full deads with light squats. I made nice progress with both too.

[determined]

My leg day each week starts with squats then I alternate front squats and deads every other week so I'm focusing more one week on quads and one on hams. But I never take squats out I love em.

[JuicedBeachBum]

when doing deadlifts take a second between each rep to get into good form again. Your form will get worse with each rep so be aware of it. I don't think you should go with high reps for deads. Going heavy for 5 reps will build more thickness in your back.

[Knoxville]

I know how to do deadlifts right and wrong. I'll tell you how to do them right. I was a skinny run that went from DL'ing 225 to 545 raw in 3 years. If you do a badass DL workout, you won't be able to do much else, or you won't want to anyways. If any other exercises are done, try to do Lats, shrugs and some lower back work. I advise against sumo stance. It makes you rely on your hip flexers more. If you have a narrow stance, about 10 - 12 " between your feet (towed out slightly), you will feel it a lot more in your hamstrings. When you go down to grab the weight, make sure the bar is against your shins. I never have used straps, personally I think it's kind of cheating - OPINION. Make sure you butt is lower than your knees and grab hold of the bar. I always went with my Right palm facing out and left palm in. This will keep you from having the bar turn in your hands. Your grip should be somewhat narrow. Don't go much wider than the width of your knees. Mine is narrow enough that I pull between my legs. When pulling look forward or up, not down. When you get the weight up, that's all you need to do. DO NOT!!!!!!!! kick your hips out. I made that terrible mistake and slipped a disk in my back. Train some days with half your max with no belt and work on the muscles in your lower back. Make sure it is a good thick belt. I had a power belt from Monstermuslc.com and loved it. One with a lever to tighten and loosen. If you wear a belt constantly, you will always rely on it and it will not allow some muscles to develop that really need to. I say this because I could have prevented my injury if I had done this. After your workout, you can do rack pulls with heavy weight. Go from about 12" off the ground to lockout height. When I did deadlift workouts for about an hour, I felt it from the back of my kneck down to my calves. The most I ever pulled was 500 for 5 reps. I did it in front of about 30 track girls at the college, so there was my motivation. I have trained in powerlifting for the last 4 years, so if you have any questions, please drop me a PM. I know alot of things that work and don't work. Granted, everything that worked for me won't work for other people, but it worked for me. If you already know this, please diregard the reply. Maybe though, someone can read this who will learn something. I learned alot of these tips from a guy at a powerlifting meet. When you are in correct form, you will know it. Your feet will feel like they are going to go through the floor. Most of your weight should be on your heels when pulling. Keep the weight as close to your body as possible. I learned from a who is 48 years old, 6" tall and is around 225#. He pulled 750# on his opener!!!!!