Deadlifts... Back day or leg day?

["DIRTY D" SANCHEZ]

I was curious as to what day you guys work your deads in...

Do you do them on leg day for glutes and quads or do you do them on back day? My lower back is always sore up to the bottom rib in the back from deads. Now granted i never used to do deads, ever! So is that why its so sore?

Either way what muscle group do you work deads with

"dirty d"

[DetroitCity]

Back , sometimes i do stiff leg deads for hams

[energizer bunny]

Back day for me.....

["DIRTY D" SANCHEZ]

back , sometimes i do stiff leg deads for hams

i realized i have to put mine with back to, because i was never a fan of deads or squats, but i know thats the real way to get your body into a growth phase easier. When you say straight legs, you mean like russian deads right? Like, keep knee's locked and hold the bar and bend over to stretch the hams right? I planned on that for legs too, but i'm not used to that lift. Is it going to make my back or legs more sore? I usually just did squats and leg press for legs, and of course leg ext and ham curls.

Thanks,

"dirty d"

[LatissimusaurousRex]

Straight-Leg Deadlifts are Romanian Deadlifts (RDLs) if thats what you meant by Russian.

[LatissimusaurousRex]

Good thing about RDLs is this...

You stand on a box and go down and it gives you a much larger ROM for the exercise, this will F your sh^t up. In a good way

[LatissimusaurousRex]

Good Thread btw, I love Deadlifts. I love doing them with back but I do them with legs as of late. My leg workout consists of the following: Squats and Deadlifts

BAM, thats all you need. The next day feels like I had a train ran on me, except bad.

:: pause for laughter ::

But yeah if you're not doing them at all you're making a HUGE mistake, if I could only do 1 exercise it would be the deadlift. They're really good with a back workout too though, I don't know if doing it with legs is better than back or vice versa though. I think it's more personal preference.

["DIRTY D" SANCHEZ]

good thread btw, i love deadlifts. I love doing them with back but i do them with legs as of late. My leg workout consists of the following: Squats and deadlifts

bam, thats all you need. The next day feels like i had a train ran on me, except bad.

:: Pause for laughter ::

But yeah if you're not doing them at all you're making a huge mistake, if i could only do 1 exercise it would be the deadlift. They're really good with a back workout too though, i don't know if doing it with legs is better than back or vice versa though. I think it's more personal preference.

thats exactly the workout i did last night and i can barely walk to the restroom at work lol. And yes i meant romanian. I never saw anyone use the box... I bet that is a lot better for rom and getting you flexibility better at the same time huh?

Nice advice, i appreciate it.

"dirty d"

BOX ADVICE

["DIRTY D" SANCHEZ]

I also used to hate working out legs at all. But i feel like i could gain like 10-15 lbs natty just in my legs within two months i bet. I'm about to start a progress thread and get more intense than i ever have. That way in december when i turn 24 i should be ready to try a "real full" cycle.

"dirty d"

[LatissimusaurousRex]

Yeah dude, make sure when you're squatting you're doing full deep squats, if you can't hit the floor put a medicine ball under you and hit that. You're weight will go down but just stick with it, it's an intense feeling! Lift with your muscles not your ego.

[baseline_9]

MY SQUATTING RULE

Only ever squat as deep as you can while maintaining a strong arch in the lower back.

As soon as the arch in your lower back has moved you are risking injury.

Watch somone squatt ATG, look at there lowe back and ask yourself, ' Would you want 315 on a rounded back'. Some Olympic lifters can squatt ATG while holding that arch. This is due to good hamstring flexibility.

[Swifto]

If you do deadlifts like Dorain (like I do now) you'de have them with back day. Dont let the bar go below the knees as it employs the gluts, quads and hams.

[LatissimusaurousRex]

i like the glute quad and ham activation, its the best thing you can do for your hams. Thats why I do them on leg day, that's why I got a giant ass too, a giant powerful ass though

["DIRTY D" SANCHEZ]

if you do deadlifts like dorain (like i do now) you'de have them with back day. Dont let the bar go below the knees as it employs the gluts, quads and hams.

i wouldn't mind doing them without going that far down. But it just seems as if thats not very much rom... So i would just let the bar slide to right at my knee and then begin the lift again? I also like how sore i am from the full rep in my hams and glutes. But as a back workout i will probably still do them all the way down. But i'm literally so sore, i will have a hard time lifting tonight and yesterday i had to rest cuz my "back" is just as sore as my glutes, and hams guys... I know this is my fault due to lack of work with those muscles, but jeez c'mon lol. But i like it and i know that in the end it will be very beneficial to my overall weight.

"dirty d"

[energizer bunny]

If you do deadlifts like Dorain (like I do now) you'de have them with back day. Dont let the bar go below the knees as it employs the gluts, quads and hams.

are they the same as rack pulls?

["DIRTY D" SANCHEZ]

Thats what they looked like when i searched them on google... Like its targeted for mid back muscles? I can see where it hits those very hard, and i will incorporate those into my back sessions, but i will also be doing full range deads from the ground all the way for glutes, quads, and hams. Like i said, i never worked legs to hard, so i'm kinda psyched to get some large legs and a huge ass lol. If i'm around 180lbs, and never really did legs, how much could an average person put into their legs natty? Or would we need pics for a judgement like that?

"dirty d"

[JasonT]

It's primarily a back exercise which targets the spinal erectae muscles, so I do them on back day.

Also, I can't imagine squatting/deading in the same day.


A successful back routine will contain the following 3 movements:

1. A pull from the top
2. A pull from the front
3. A pull from the ground




For leg day, I do straight leg deadlifts to target the hams/glutes specifically.

[LatissimusaurousRex]

It's primarily a back exercise which targets the spinal erectae muscles, so I do them on back day.

Also, I can't imagine squatting/deading in the same day.


A successful back routine will contain the following 3 movements:

1. A pull from the top
2. A pull from the front
3. A pull from the ground




For leg day, I do straight leg deadlifts to target the hams/glutes specifically.

spinal erectae is just lower back though, not really any exercises you do for your lats will really hit it, correct me if im wrong but spinal erectae is mostly a stabalizer or core muscle?
try doing them on leg day, my leg day is just squats and deadlifts and its Fing beastly. I just did them this morning actually and was going for my 1RM so yeah I'm in for some hurting tom.

[JasonT]

spinal erectae is just lower back though, not really any exercises you do for your lats will really hit it, correct me if im wrong but spinal erectae is mostly a stabalizer or core muscle?
try doing them on leg day, my leg day is just squats and deadlifts and its Fing beastly. I just did them this morning actually and was going for my 1RM so yeah I'm in for some hurting tom.

So are you grouping lower back with leg day?

If your goal is to target your posterior chain, straight leg deadlifts should be your choice.


Squatting and deading are arguably the most exhausting exercises...wouldn't you would get more out of them if you split them up?

With deads, the primary muscles worked are the spinal erectae, but you are also hitting different parts of the back, including traps.

[LatissimusaurousRex]

I don't really group my lower back with leg day although sometimes I'll do some good mornings or back exts after I deadlift. The deadlift is all you really need for it. It being a core muscle gets a lot of work everyday like your abs. When my DL stops going up I'll switch it up, but for now it's working for me.

[slimy]

My split involves one of the 'big four' as major muscle movers.

Mon: leg day big exercise: squat
Tue: chest big exercise: bench
Thur: back big exercise : dead lift
Sat: shoulders big excercise: military press.

This gives me plenty of time to recover ( squat mon, deadlift thurs; bench tue, military press sat) then all the ancillary lifts for whatever body part you do that day.

Works for me.

[green22]

back day

[youngster26]

back day

[bigboomer]

I hit them on back days,save them for the last exercise. They hurt so good....

[2jz_calgary]

back day for me as well. the work my back more than my legs it seems

[Damienm05]

Good thing about RDLs is this...

You stand on a box and go down and it gives you a much larger ROM for the exercise, this will F your sh^t up. In a good way

Yes. IMO, they are pointless unless done on a platform.

[jl39]

back day first thing

[amcon]

I was curious as to what day you guys work your deads in...

Do you do them on leg day for glutes and quads or do you do them on back day? My lower back is always sore up to the bottom rib in the back from deads. Now granted i never used to do deads, ever! So is that why its so sore?

Either way what muscle group do you work deads with

"dirty d"

never do rack dead lifts... and with back

[CougClan]

I do them on back day, but I make sure I have a few days of recovery before I squat. I usually do a heavy set of 6-8 and then a back off set of 12-15.

If you're going to dealift on back day, I would recommend cutting back on your squat volume if you want to do those as well.

[RoadToRecovery]

I do them on back day, but I make sure I have a few days of recovery before I squat.

This^

[Swifto]

spinal erectae is just lower back though, not really any exercises you do for your lats will really hit it, correct me if im wrong but spinal erectae is mostly a stabalizer or core muscle?
try doing them on leg day, my leg day is just squats and deadlifts and its Fing beastly. I just did them this morning actually and was going for my 1RM so yeah I'm in for some hurting tom.

Its used primarily for posture and flexion, extension, lateral flexion and rotation of the spine (lumbar, thoracic, cervical) and neck.

[Swifto]

are they the same as rack pulls?

Yes.

If I do deadlifts form the floor I make sure I have 3-4 days before training legs. But now, I do them as I explained mostly.

[LatissimusaurousRex]

Its used primarily for posture and flexion, extension, lateral flexion and rotation of the spine (lumbar, thoracic, cervical) and neck.

So for the layperson, you said its primarily used for posture, bending, and moving, and then you named different parts of the body the spine passes through. It's still just part of your core; used for stabilization.