Deadlifts/Squats same day? split?

hi, i am not sure where to fit deadlifts into my routine, i used to do them on leg day with squats, (5 sets each) but i found my legs grew more when i only did squats, problem where do i fit my deads in? something is always sore, my lats, or my delts or traps, and it usually takes my legs a week atleast to recover, so my hams are sore till my next leg workout anyhow? i want to keep deads in my routine..... is deads and squats on the same day too much? i can't seem to find a good spot for them. any advice or thought would be helpful. (keep in mind i am training mostly for mass, not power)

Vaughn Numrych's picture

Are you training for competition?

Greetings.

I can't answer if you are training to enter powerlifting meets but if you are training for general fitness or another sport then deadlifts on squat day is fine. That is where I put them - squats, leg curls, calf raises, deadlifts. I've always been strong with deads so maybe this woudn't work for another person but they go more on leg day than back day for me - when I would squat and dead on separate days it seemed that my lower back never fully recovered between workouts.

Good Lifting!

Vaughn

Deadlifts/Squats same day? split?

if you are training light weights ..then may be u can.
but in general its not adviceable to do them same day..too much stress on lower back ..look for DOC's abc article on this website.

Re: Deadlifts/Squats same day? split?

Arnoldisnumeraluno wrote:
hi, i am not sure where to fit deadlifts into my routine, i used to do them on leg day with squats, (5 sets each) but i found my legs grew more when i only did squats, problem where do i fit my deads in? something is always sore, my lats, or my delts or traps, and it usually takes my legs a week atleast to recover, so my hams are sore till my next leg workout anyhow? i want to keep deads in my routine..... is deads and squats on the same day too much? i can't seem to find a good spot for them. any advice or thought would be helpful. (keep in mind i am training mostly for mass, not power)

If you are training for mass and deadlifting seems to interfere with gaining mass, then I would drop deadlifting. But, if you really like to pull, well then I feel ya!

You can do something called "slow circuit training," where you do strength-type drills and weights in a circuit fashion with a few minutes rest between sets. You can use the powerlifts, and a PL champs have used the routine. The key is to arrange the order of exrecises in order to avoid getting too tired. So space each difficult exercise with an easier one. For example, put bench between deadlifts and squats, so it looks something like this:

squat
rest two minutes
bench
rest two minutes
deadlift
rest two minutes
bench
rest two minutes
squat
rest two minutes
bench
rest two minutes
etc...

Use 75% to 85% of your max for all exercises in the 3-6 rep range. Do as much as you can in the beginning (probably won't be much) and work up to 5-10 sets of each exercise per session.

Problem: not really a mass gainer. But you can pull and not destroy your back in the process.