Adding in deadlifts

[Brapbrap07]

I want to add deadlifts to My current workout routine. This is my workout order if everything is perfect that week.( work doesn't throw curve balls or I'm not too exhausted)

Chest/triceps.
Quads/calfs.
Back/biceps.
Cardio/core.
Shoulders.
Cardio.
Rest.

If I add in deadlifts should I do it on back days or leg days? And when i do add it should I space those two days apart.

But the main thing for me is to not overtrain my upper body by overusing my stabilizer muscles from smashing too many workouts together.


For some extra info:
My workout style is a cardio warmup
Followed by dumbell 10lb warmup for upper and wall sits and light stretching for legs. Followed by a light 1st set a 60-75 percent, 10 rep 2nd set. My 3rd is a 5-6 rep is my 90percent. And my fourth is 1-3 reps 100% max weight. Which I switch up the last set every couple of weeks to a small break down pyramid to break a plateau for the main muscle groups.
This has worked for me and I haven't flat lined yet on any workout.
Due to injuries and getting sick I'm currently
5'9
27
239lb 18-19% bf. (Buying a electronic caliper this friday) since my weights flatlined but my physical appearance is still changing

My reason bringing in deadlift is to bring overall strength and mass to my body while steadily dropping my fat. In addition, I want to do deadlifts while I'm on a cycle when I'm finally maintaining 10-12% bf.

My squats I'm at
315x11

Back
125lb dumbellsx10
Upper rows 5plates on each armx5

Thanks for any advice in advance!


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[Cipp21]

Back day is where it's at. Nothing hits my back harder than deads. You'll be fine with your spacing

 

[Zyglamail]

With your split I would do them first on shoulder day. I would not do them on a leg day or too close to a leg day.

 

[Brapbrap07]

Thanks for the advice... deadlifts certainly made me sore haha...

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[infraredline]

Do them on back day. You will need to switch back and bis with shoulder day though.

On a side note I don't see a day for hamstrings, do you only train quads?

 

[Zyglamail]

My opinion is you dont just add in deadlifts, you plan your workout around them. They are one of my all time favorite exercises but put huge demands on the body.

 

[miked8c]

My opinion is you dont just add in deadlifts, you plan your workout around them. They are one of my all time favorite exercises but put huge demands on the body.

This

 

[C0LUMB0]

My opinion is you dont just add in deadlifts, you plan your workout around them. They are one of my all time favorite exercises but put huge demands on the body.

what set/rep range do you work with on deads ?

 

[Zyglamail]

what set/rep range do you work with on deads ?

Generally no more than 5 reps for 5 sets and often do triples and singles. It changes frequently.

 

[infraredline]

what set/rep range do you work with on deads ?

I go as high as 15 reps, just depends on how I'm feeling that day.

Generally this is what my rep range looks like right now:

4 warmup sets
3 working sets:
505 5-7
465 7-10
425 12-15

 

[bonacris]

Back pumps usually stop me around 6th rep.

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[Zyglamail]

Anything over 8 reps is cardio in my book

 

[Brapbrap07]

Yah I just talked with a buddy who does 675 for deadlifts. He was saying I need to incorporate hamstrings more heavily. I'm also going to turn my core day to heavier weights low reps

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[Zyglamail]

Yah I just talked with a buddy who does 675 for deadlifts. He was saying I need to incorporate hamstrings more heavily. I'm also going to turn my core day to heavier weights low reps

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What you need to focus on is form first and foremost. Poor deadlift form with fuck you up faster than you can boo. Start easy and add weight gradually. Videotape yourself, make sure your setting the back for every rep.

For now if you have not even been doing deadlifts, just do them until you get some experience and weight on the bar. Then you will be able to judge where YOU need to work. For your friend hamstring may be the weak link that needs work, yours may be different. For now focus on form and as you add weight where you need to add additional work will reveal itself.

 

[johnnyringo74]

Dead lifts are my all time favorite! Early on in my lifting days I was cranking out all kinds of sets and reps in my effort to gain mass. It wasn't until I started dead lifting properly that physique changed. I know everyone is different but I think young lifters name the mistake of implementing too many axillary lifts in the hopes to "get big".....for me dead lifts and deep squats are paramount!!!! Just my 2 cents

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[Brapbrap07]

I'm thinking this whole structured workout routine needs to go byebye.. and lift based on what my body is telling me more than what i had planned for that day.

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[Brapbrap07]

Holy smokes 415x2 on my second go around fornmyn last set put me through the ringer.. its growing time

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[infraredline]

I'm thinking this whole structured workout routine needs to go byebye.. and lift based on what my body is telling me more than what i had planned for that day.

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It depends on what works for you. I wouldn't say my routine is structured but I have a general cycle I go through.

 

[Brapbrap07]

I've just been noticing my muscles are taking longer to recover probably due to my gradual fat loss and now that I'm pushing heavier weights and only doing 5 reps each set. Which has made me take more days for rest than usual

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[arif456]

Nice