Dead lifts on back or leg day?

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Justin Morgan
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Dead lifts on back or leg day?

#1 Postby Justin Morgan » Sun Nov 25, 2012 4:04 pm

For the past six months I've been putting dead lifts on leg day. One week I focus on dead lifts with low reps (about 8 sets, 1-4 reps/set), and then move to higher reps for 3 sets of squats. The following week I do the same thing only with squats being the power move and deadlifts being the higher rep exercise.

I've wondered if there may be more wisdom in putting the dead lifts on back day and working lats after deadlifts. Does anyone have an opinion on that idea?

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Re: Dead lifts on back or leg day?

#2 Postby jungleinthefrunk » Sun Nov 25, 2012 4:28 pm

i always do them on back day but ive also heard of your way. if im not too sure in lower back ill throw in stiff deads on leg day. maybe try switching it up, its good to combine things differently so your body doesnt adapt.
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Re: Dead lifts on back or leg day?

#3 Postby VeganEssentials » Sun Nov 25, 2012 6:38 pm

I always keep deadlifts separate from anything other than chest or shoulders so that I can be as fresh for them as possible, but if I were going to combine them with either upper back or legs, I'd do them with upper back for sure.

Either you're going to be pre-fatigued to some degree in the lower back and hamstrings from doing legs beforehand, or vice-versa. Upper back, while having some carryover (deads always hit my lats and traps fairly hard, but do much more to my lower back and hams) won't be as affected, as your entire lower half will still be fresh for the bulk of what is involved in the lift, which should translate to better performance.

If nothing else, try it once on each day for upper back and legs and see which one feels better, you'll know pretty fast as to which way your body prefers it!
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Re: Dead lifts on back or leg day?

#4 Postby Justin Morgan » Wed Nov 28, 2012 7:20 am

I'm going to go ahead and change up my routine then. Tomorrow I'll work legs/squats, and then on Saturday deadlift/back day. I'll do that for a while. I'm not really the kind of person that can try something just once and determine if it worked or not, I usually like to give it some time.

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Re: Dead lifts on back or leg day?

#5 Postby carrot topless » Wed Dec 05, 2012 10:57 am

deadlifts are for deadlift day, most people won't be using enough poundage for it to matter a great deal though.

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Re: Dead lifts on back or leg day?

#6 Postby VeganEssentials » Wed Dec 05, 2012 5:33 pm

carrot topless wrote:deadlifts are for deadlift day, most people won't be using enough poundage for it to matter a great deal though.


Agreed. Precisely why I typically only do some overhead work on deadlift day as a "warm up", I prefer to have all my strength ready once I move to deadlifting as it takes everything I've got.
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Re: Dead lifts on back or leg day?

#7 Postby Mini Forklift Ⓥ » Wed Dec 05, 2012 8:44 pm

Back day, no question.
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