Deadlifts

DAVE_K

Hi,

Currently I'm on split session.

Monday - Chest (bench, incline bench, dips) Back (pull ups, pull downs, bent over rows)

Tuesday - Legs (squats, leg extensions, bench step ups, calve raises) Abs (various ab exercises)

Thursday - as Monday

Friday - as Tuesday.

I want to incorporate Deadlifts into my program. I'm not sure what day to do them - with the back or with the legs.....or else do them Wednesday & Saturday

a) Any ideas?

b) Do i need to be wearing a belt when I'm doing them.

c) I'm after strength above all else - what sort of reps/sets do i need to be looking at.

d) There seems to be a few variations - given my objective what would be the best one.

Thanks in advance

Saabdub

I do deadlifts with legs, when I have enough energy left after squats:D

Saabdub

Degsy

DAVE_K wrote: »

Hi,

Currently I'm on split session.

Monday - Chest (bench, incline bench, dips) Back (pull ups, pull downs, bent over rows)

Tuesday - Legs (squats, leg extensions, bench step ups, calve raises) Abs (various ab exercises)

Thursday - as Monday

Friday - as Tuesday.

I want to incorporate Deadlifts into my program. I'm not sure what day to do them - with the back or with the legs.....or else do them Wednesday & Saturday

a) Any ideas?

b) Do i need to be wearing a belt when I'm doing them.

c) I'm after strength above all else - what sort of reps/sets do i need to be looking at.

d) There seems to be a few variations - given my objective what would be the best one.

Thanks in advance

Do the deadlifts with back i reckon,dont bother with a belt.If you're after strength try for 5 sets of 5 but start off slowly or you'll wreck yourself.

peterk19

yea definitely do Dead lifts with Back and i only use my belt when i go over 160kg

Malteaser!

I would do deadlifts on your back day, you should be too wrecked after your squats to even think about deadlifting!!

Also I'd say you're a long way off needing a belt at this stage tbh.

Colm_OReilly

Is there a particular reason why you're using a split routine?

What's your current rep scheme/weights lifted? How long have you been weight lifting? How long on this program?

DAVE_K

Colm

I've been doing going to the gym/working out for years now on and off. Sometimes I go harder on the cardio/do a lot of running, other times stick to the weights. I mix it up quite a bit. Up to recently I've never been giving it 100% and a lot of my weight-training would have been peripheral to other sports I was doing.

Up to about 6 months ago weights to me would have been mainly the beach muscles - chest/biceps/shoulders etc.

I'm after core strength mainly plus the fat burning benefits of building muscle....plus TBH i'd like to look fit however at this stage I realise having a big set of biceps has little to do with these objectives.

Rep/Set-age - i'd go for around 8 * 8-10 reps for the benches/squats/leg ext. 6 sets of 8 -10 reps for the rest. The sort of weight I'm lifting is 60 - 80 kg bench, about 100 kg on the squat (albeit the smith machine) - nothing great for the length of time I've been at weights but that's probably down to the fact I've never stuck at it properly for a period of time.

I do the split session because i find with the number of exercises I do I couldn't fit it all into one session and I like working out so the more days the better for me. I've been at the current one for about 6 weeks now.

I'd also do 30 - 45 mins cardio (cycle/running track) 3 - 4 times a week in the mornings to burn off some fat.

I want to incorporate deadlifting because while i see my weight lifted going up for a lot of exercises - i don't feel that much stronger functionally that I did before.....if ya get what I mean....i think deadlifting might help me out a bit there....

A bit of a wandering rant I know but there ya have it.

Hanley

Colm_OReilly wrote: »

Is there a particular reason why you're using a split routine?

Because it works

Colm_OReilly

Hanley wrote: »

Because it works

lol! And this from the guy who just wrote lengthly about the difference between novice and intermediate athletes in his CNS posts (how's that for an ad hominem argument?)

Novices (someone who can still make linear progression) would benefit more from whole body routines than splits. That's not to say every workout the exercises are the same, mind. Judging by Dave's posts/weights, I'd estimate he could still make linear progress, and probably isn't taxing his body/cns enough to need longer recovery periods between working movements - which is the reasoning behind splits.

Dave,
You say you're after more strength, your rep range should be lower. 3-5 will give you the strength gains along with a nice degree of hypertrophy.

Don't use a smith machine - squat properly please.

Have you heard of Starting Strength? There's a wealth of info on it here. This forum also has a Q&A with the author for form/programming questions.

Westside Barbell also have well touted programs for lifting, and Louie Simmons has a Q&A forum on Strenghtmill. However, I'm not as familar with these programs.

Your long slow distance cardio is to a degree inefficient and will likely impede your strength/growth gains from lifting. Shorter, sprint workouts would be more efficient.

Of course, since you are interested in fitness, why not combine your strength and cardio by looking at CrossFit?

Colm

DAVE_K

thanks for the tips.

Sprints it will be then