HELP: Adding DLs to my routine ...

[milkbone]

I want to start incorporating DLs into my routine, but don't know whether to do them on leg day or back day? My concern is that I don't want my legs to be sore (on leg day) from the DLs I do on back day. I have thought about switching legs and back to the same day to remedy this but I prefer to train legs by themselves. I noticed one post about doing hams and back on the same day which might work for me. I currently do SLDLs on leg day for hams and butt.

Currently, I'm doing three days on, one off.

day 1: chest / triceps / delts
day 2: back / biceps
day 3: legs
day 4: off

Maybe I should go:

day 1: hams / back
day 2: quads / shoulders
day 3: chest / arms
day 4: off

I've been training for years, but have hit a major bodyweight plateau (200 - 205 lbs). It seems like I've just been maintaining for the past year or so. I feel like my training routine is totally FBR right now. I know I've got to lift heavy on compound excercises to get through this wall. Suggestions?

 

[Burning_Inside]

Well, here's my take...

I do deadlifts for back, not legs and ass. I squat for that stuff.

I hit the back moreso when i deadlift by not going fully parralell to the ground like many people will tell you is correct form, but in my opinion, there's really no absolute correct form for deadlift, it's what's correct for you personally. The form I take when i dead is a good form for concentrating ont he back muscles. I think my thighs get to about a 45 degree angle to the ground before I lift the bar up. This neither hurts my lower back, nor does it either hit my legs or ass too much at all. It's all back. I don't use a weight belt. I do deads as the first exercise for my back. The next morning, my back is usually pretty sore, running from my traps (you can do a shrug at the top of the lift if you want to, this helps with the trap work) to my lower back, and it's all a good sore. I love it.

 

[The mann]

i have also found that doing my deads as part of my back day workout works good for me too.i also do my hamstrings on that day.my hams were laggin cause i would try to do them at the end of a squat session and it has helped alotto do them following deads..........

talk is cheap

 

[MonStar1023]

I usually try to include deads in my back routine which seems to work great for me in my opinion. I never have a problem with heavy deadlifts... I feel them a lot in my traps and low back.

 

[MadCow1]

Another solution would be to place the chest workout between your back and leg days. Do deads on back day.

1) Back...
2) Chest... (welcome relief)
3) Legs...
4) Off

This solves the problem. The added workload to the legs should heal some and not affect your squats. However, training 5-6 days a week is too much when doing DL & Squats every 4 days. I use a MWF split when using these exercises or at least a heavy/light alternating cycle.

 

[milkbone]

Thx for the suggestions guys. I'm pretty sure I'm going to try switching to a 2 on 1 off / 1 on 2 off scenario. I think I have been taxing myself too heavily with the 4 day and six day split routine b/c of fatigue, minor colds, appetite probs., etc.

 

[goahead]

a friend of mine alternates deadlifts every week:

week1: with back
week2: with legs: 3 segts romanian dl and 3 sets sumo

Only ONE deadlift session every week!

He does plentyh of t-bar/bent rows/ hyperextension so he gets plenty of lowerback action (2 deadlifts a week would be too much for him as he is really strong in back)(