I want to add deadlifts... but when?

[markfromaurora]

I would really want to add some deadlifts and stiff-legged deadlifts into myy routine, i'm just a little confused on which days because of my double legs(because of lagging legs) routine.

Here is my schedule:

Mon-Shoulders
Tues-Back
Wed-Chest
Thurs-Legs
Fri-Arms
Sat-Off
Sun-Legs

When should i do deads, and stiff deads? and be safe based on location of back and legs days

[/JV/]

Usually people would say do the deadlifts on back day and do the SLDLs on leg day since they work legs more. Both can work the back quite a bit. If you put those in your current schedule as is, you'd at least have one full day of rest for your back before you'd hit it again with either of these two exercises or squats.

If you think it might be too much on your back doing the SLDLs twice a week in addition to deadlifts, maybe you could do light SLDLs on one of your leg days, or switch it with leg curls or another hamstring exercise that doesn't hit the back as much.

Give it a try. You'll figure out if it works for you or if you need to make adjustments.

[Nasbin]

Deads thursday and stiff leggeds/squats sunday. Deads work your erectors, which are in your back obviously, but it's more appropriate to think of them as a lower body movement (hip/knee extension).

[markfromaurora]

hmmm so def no deads on back day?

[project2501]

Mon-Shoulders
Tues-Back
Wed-Chest
Thurs-light Legs (heavy deads)
Fri-Arms
Sat-Off
Sun-heavy Legs (good mornings)


this is what i would do

maybe even speed deads on tuesday

[XpandemoniumX]

Originally Posted by markfromaurora

hmmm so def no deads on back day?

deadlifts hit your lagging part hardest so if you're saying that for you its your legs then putting it on back day is going to leave your legs demolished all week long. also, its probably going to carry a negative effect over to the rest of your lifts as well since your CNS is going to have very little time to recover in between intense days of lifting unless you're careful not to make each back/leg day an all out effort.

with that in mind its your call as to whether you want to do deadlifts 2 days before or 2 days after your back day since thats where you have your leg days located. i doubt SLDL will have as large an impact on your back as will deadlifts even considering your lagging parts so i don't think too much thought has to go into which leg day (if not both) you want to place these on.

edit: i suck at spelling

[markfromaurora]

all i know is i defenitely gotta put some deads in,

If all i would do was SLDL's would that be enough lower back exersizes considering its for hams?

[markfromaurora]

because i'm thinking about just doing sldl on SUndays

[DeXyrus]

if your really planning on keeping that schedule, i would say tuesday for you, took keep it farthest away from the back day, and the 2 leg days.

typically you have a 72 hour rule between leg workouts, but w.e.

good luck

X

[zappaplayszappa]

your regime sucks