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-   -   Where do I integrate deadlifts on pull day? (http://www.muscleandbrawn.com/forums/showthread.php?t=16104)

Spunkrat 01-18-2014 02:33 AM

Where do I integrate deadlifts on pull day?
 
My current routine:

push/legs/off/pull/off/repeat

Pull:

Deadlifts x 3 5-8
Pullups x 2 6-10
Barbell Rows x 2 6-10
Rear Delts x 2 8-15
Barbell Curls x 3 8-12
Shrugs x 2 8-15

Where should deadlifts go in a pull workout? I believe the most taxing lift should go first but will this compromise my back development because I have to use less weight than normal on pullups/rows which hit the back more directly? I want the best progression possible for all my back exercises.

Nathan 01-18-2014 07:47 AM

Depends on whether you think the deadlift really helps build your back. For some it doesn't do a great job. For me its amazing!

Fatigue will happen no matter what during the workout, so I wouldn't worry about not being able to do as much weight. Just make sure you get quality reps in.

big_swede 01-18-2014 10:54 AM

Deadlifts are the back builder. Put it first in your session and go crazy. Might do pullups or chins before deadlifts if you suck at them but I would not to much else.

I think your setup looks good. It can be a good idea to alternate between 5-8 reps and 1-3 reps every other week.

Soldier 01-18-2014 12:46 PM

Generally the rule of thumb is to put your most taxing compound lifts first. But rules are dumb.

Experiment! Work up to a max triple or double first in your session, do your other work, then finish the session with high rep deads. Or do all your isolation work first then finish with deads. Or Only do deads every other pull session and make it the majority of the session.

You can also work with super sets. Work up to a weight on deads you could do 5 times, then alternate triples with heavy pendlay rows. As far as I'm concerned the combination of dead lifts and pendlay rows is the best for massive upper back strength and size. The trick with pendlay rows is to use way more weight then you think you can. I like to use at least my bodyweight for these, which is much more than I can use for standard BOR's.

It's god to think of things logically when it comes to programming, but don't fall into the trap of creating rules that will keep you from trying new progressive ideas that might work out really well.

Biggraygrizzly 03-14-2014 07:42 PM

So where to add deadlifts?
Now that a matter on what you are doing, some folks do them with hamstring, some do them every other week instead of squats(I explain this in a second) or some do it on back day as you posted. It all how you recover from is my opinion, that being said I used to do them every other week on leg day, I just would not squat that day, after I would do rack pulls then I would do leg press, why? It save your back, instead of squatting and deadlifting in the same week because it will fry your back, so over the years I trained this way and once I switched to every other week I got really great results. Now I still do them every other week when I train hamstrings and I can tell I'm still getting great results from doing it this way, so mate give her try and see if the extra rest will make stronger and help make a wide thick back!

fenrisulfr 03-15-2014 12:14 AM

All great answers.

JumpmanRugs 03-15-2014 11:55 AM

First for me and always will be. My body likes them first, I tax everything and then do the rest afterwards (Not that I do much after them). As others said just experiment with what works for you.

I do that, pull ups and rows, as well as squatting and benching twice a week. That simple, but works!

TDawg75 03-15-2014 12:41 PM

I always do deadlifts first, followed by Pendlay rows. The conventional wisdom has always been to do the exercises that involve the most muscle groups first. For me, deadlifts are a bitch. If I were to not perform them first, I am sure my form and/or strength on them would suffer. Performing deadlifts first doesn't seem to affect my strength on Pendlays.It may even help, because deadlifting heavy first makes the rest of my exercises seem easier.

Iron_Addict82 03-15-2014 04:40 PM

First. They are the most time consuming (squats a close 2nd) and I like as much effort into them as possible. For the first year I was intimidated by them, now I dream about them.

bruteforce 03-15-2014 04:54 PM

I like to do them first. Hammer your back with smaller movements later, deads will give you the most meat for your time.


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