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  1. #1
    Registered User EatYourWHEATIES's Avatar
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    Should I deadlift on back day or leg day?

    Just wondering which day would be ideal for deadlifts. I know they target both the legs as well as lower back. When do most of you guys deadlift?

    And I am talking just regular deadlift here, not straight leg or anything.
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    inb4 half of responses say back and the other half say legs.

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  3. #3
    Registered User pharmlifter's Avatar
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    Originally Posted by EatYourWHEATIES View Post
    Just wondering which day would be ideal for deadlifts. I know they target both the legs as well as lower back. When do most of you guys deadlift?

    And I am talking just regular deadlift here, not straight leg or anything.
    DL's hit basically everything so it's up to you.... I personally prefer to do them on back day b/c i just feel it more in my back than my legs and so I can concentrate on squats come leg day... just me though
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  4. #4
    brb curling in squat rack BulmersOriginal's Avatar
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    in for responses
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  5. #5
    Massive Unit Crew shaf_nz's Avatar
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    Back, imo

    Or you could just do rack pulls :s
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  6. #6
    Registered User wwarrior2469's Avatar
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    ambiguous question gets arbitrary answers.
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  7. #7
    Registered User EatYourWHEATIES's Avatar
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    Originally Posted by shaf_nz View Post
    Back, imo

    Or you could just do rack pulls :s
    I've done rack pulls and I love them. The only problem was when I did them, my back was soooo sore that I couldn't give myself a good leg workout lol
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  8. #8
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    I've performed the movement on both days. It's personal choice.

    I perform rack pulls on back day, usually.
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  9. #9
    Ain't nothin but a peanut Kevin204's Avatar
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    Originally Posted by pharmlifter View Post
    DL's hit basically everything so it's up to you.... I personally prefer to do them on back day b/c i just feel it more in my back than my legs and so I can concentrate on squats come leg day... just me though
    This.
    Dumbbell chest press all day
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  10. #10
    Registered User miamibodybuilder's Avatar
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    well i dont do deads from the floor, i do quarter deadlifts in a power rack and i always do them on back day because thats what they work. you should give them a try, you start from about halfway up the shin from a dead stop each time and perform it like a regular deadlift. trust me, you'll notice a huge difference in your back man. and also, do different rep ranges when doing them. i go as low as 8 and as high as 15. good luck
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  11. #11
    Registered User youngun91's Avatar
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    well i used to do them on leg day but found that my legs were far more advanced than my back so i didnt feel it in the legs so i swaped it to back day and replaced it with squats
    The last three or four reps is what makes the muscle grow. This area of pain divides the champion from someone else who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens.
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  12. #12
    Hanging tough!!! tank316's Avatar
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    I do rack deads on back day, SLDL on leg day
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  13. #13
    Registered User BbyHues99's Avatar
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    On back day, I also stick with quarter dead lifts in the rack. IMHO I can stack the weight just a bit more and it gives more emphasis on my back.
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  14. #14
    ( _)>⌐■-■ (⌐■_■) lee__d's Avatar
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    i dont feel like putting squats n deads together, too much for me. if it's too much for u, too do it on back day....if not....well u get the idea. try both, pick favorite.
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  15. #15
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    it is up to you, for me, i do both.
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  16. #16
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    Originally Posted by lee__d View Post
    i dont feel like putting squats n deads together, too much for me. if it's too much for u, too do it on back day....if not....well u get the idea. try both, pick favorite.
    ^^^This. I've never grouped 2 heavy compound excercises together like squats/deads. I do squats/deads at the end of respective workout and pretty much exhaust myself as they are the final excercise.
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  17. #17
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    Thumbs up

    squats n deads same day lol nice
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  18. #18
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    If you want even MORE opinions, evenly split between back and leg day, do a search. There are lots of threads on this exact topic.
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  19. #19
    CEO www.b-built.net sixthsense's Avatar
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    Originally Posted by EatYourWHEATIES View Post
    Just wondering which day would be ideal for deadlifts. I know they target both the legs as well as lower back. When do most of you guys deadlift?

    And I am talking just regular deadlift here, not straight leg or anything.
    For ME, more of a back exercise than a leg exercise, which has much to do with my form.
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  20. #20
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    either works. i do straight leg deadlifts and i like working them on leg day - personally, i hate squats but love deadlifts, so DL is my prize after squatting. also, since leg day is also my core day, the lower back from DL fits in perfectly.

    although, as i said before, i love deadlifts. sometimes i do them on back day (in addition to leg day), partly for fun, partly to give a little extra kick to my back day.
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  21. #21
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    I do deadlift on my back days as my starting core lift. I am doing 5/3/1 and going pretty heavy on squats and deadlifts so it would be hard to get as much as I can out of both in one day. My final set of deadlift leaves me really exhausted. There is also a 3 day rest between my back and leg days just hitting the legs again for the second time in the week during deadlift is also beneficial in my mind.
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  22. #22
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    Back day for me due to the fact that squats kill me. At one time I did deads and squats same day and could never really put full effort into one or the other because I'd be so fried.
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  23. #23
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    Originally Posted by sixthsense View Post
    For ME, more of a back exercise than a leg exercise, which has much to do with my form.
    x2. When I started lifting weights I started with strength programs (SS, 5x5, etc.) so I was often squatting and deadlifting on the same day. I've always mostly targeted my back on deadlifts, I don't feel anything in my legs.


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  24. #24
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    +1 vote for back day. 2 big complex exercises in one day would not be beneficial IMO.
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  25. #25
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    i agree with back day, with the caveat that you should do it relatively far from your leg day. Deadlifts the day after heavy squats wouldn't be very beneficial for your lifts OR your CNS.
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  26. #26
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    Originally Posted by tank316 View Post
    I do rack deads on back day, SLDL on leg day
    This.
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    I do them on deadlift day. srs
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    Originally Posted by EatYourWHEATIES View Post
    I've done rack pulls and I love them. The only problem was when I did them, my back was soooo sore that I couldn't give myself a good leg workout lol
    haha, for me its the opposite.

    i hit my legs so hard, that i can't deadlift and have to rack pull.
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    Originally Posted by Araj View Post
    I do them on deadlift day. srs
    ^^^^^. this.

    i break up back into 3 days. i throw rows in with my squat and chest day. then i do a deadlift/overhead press day. then at the end of the week, i'm doing pullups and chinups.
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    I modified my workout so my back day is actually my back and hamstrings. I am doing this because I want to put more emphasis on my legs as well though, so my quads and calves are one day, and my back and hamstrings are another.

    Going to give it a shot and see how it goes.
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