Should I give deadlifting its own day?

by **Jake The Muss** on Tue Sep 29, 2009 5:17 pm

Currently I do my deadlifting on back day but I have found that it takes too big a chunk out of my workout. Also after heavy deads I have pretty much had enough so I was thinking of giving deads its own day with maybe a little cardio? Also when to squeeze the deads day in? What do you guys think? Currently I train:-
Mon-Chest
Tues-Back
Wed-cardio
Thur-Delts
Fri-Bi's & Tri's(sometimes with legs too)

by **Alex** on Tue Sep 29, 2009 5:26 pm

Try adding it in front of a muscle group that you don't do some much volume for. Shoulders would probably be a good one.

by **Ader** on Tue Sep 29, 2009 5:29 pm

I always have a seperate DL day now - Sometimes do bench after - But DL's do take it out of you so I do often just leave it at DL's and save bench for another day

by **health4ni** on Wed Sep 30, 2009 12:45 pm

I think you'd be better off with an Upper/Lower split: 4 sessions a week like this:

Mon: Upper 1
Tues: Lower 1 - Squats etc
Wed: off/cardio
Thurs: Upper 2
Fri: off/cardio
Sat: Lower 2 - Squats + Deadlifts, then traps & calves

Thus, Deadlifting only once a week. Do 3 working sets with 3 warmup sets.

by **Jake The Muss** on Wed Sep 30, 2009 5:02 pm

Ader wrote:I always have a seperate DL day now - Sometimes do bench after - But DL's do take it out of you so I do often just leave it at DL's and save bench for another day

This is what I was thinking,deads just kill me.

Alex wrote:Try adding it in front of a muscle group that you don't do some much volume for. Shoulders would probably be a good one.

Shoulders is another long sesh for me Al, in fact back and shoulders days are the two biggies at the moment.

by **Jake The Muss** on Wed Sep 30, 2009 5:04 pm

Scott,would all workouts be heavy or 1 heavy and 1 moderate?

by **health4ni** on Wed Sep 30, 2009 7:25 pm

Well, this is where I'd use a periodised plan. So, maybe the first 4 weeks the rep ranges are high, like 8-12. Then it could decrease as the weeks go on. But a heavy day and moderate day (ME & RE) is good too. There's no one prog to follow forever. 4-8 weeks max per prog, then it needs changing.

by **Jake The Muss** on Wed Sep 30, 2009 7:31 pm

Seriously thinking of giving this a go through Oct-Nov. I have never tried an upper/lower split so this would be interesting.

by **health4ni** on Wed Sep 30, 2009 7:48 pm

u should, it works really well if done right

by **Jake The Muss** on Thu Oct 01, 2009 11:23 am

Right,gonna give this upper/lower thing a go for 8 weeks. Any help on exercise selection would be appreciated!

by **health4ni** on Thu Oct 01, 2009 12:06 pm

Other than write you a prog, I'll say that you need to choose core lifts with 2-3 working sets of between 3-12 reps.

If you squat twice a week and deadlift once a week that will be enough for muscle growth & strength. On the day you deadlift, do squats first and maybe keep the reps higher. The you can go heavier with deadluifts (less reps).

by **Jake The Muss** on Thu Oct 01, 2009 1:47 pm

Thanks Scott,much appreciated mate.

Should I give deadlifting its own day?

Should I give deadlifting its own day?

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