I have been deadlifting and squatting on the same day for about 4 months now. I usually program squats before deadlifts, since squatting is a bit more technical and failing a squat is riskier than a deadlift. My legs felt weak when I started, but no pain, and after the first mile I felt great. Walked or did the elliptical 30 – 45 minutes a day. My weights are relatively low and I tend to adjust based on how strong my joints feel each day, I've only recently started lifting after … I usually program squats before deadlifts, since squatting is a bit more technical and failing a squat is riskier than a deadlift. and proceed to hang me by my underwear from the nearest squat rack hear me out. I decided to squat the next day (two days ago) and while I was warning up I felt like I could hit a 2 plate squat, and I had to prove a point, so I did 5 at 225, felt awesome, then decided to pyramid down for some volume. You might feel tired after squats, but its not like you need to pull a max weight...you're not following a strength program and your goal, I'm assuming, is "size.". You need to perform them at My doctor asked if I had been taking testosterone replacement therapy. When I'm about to throw up and can barely walk, I finish off hams with a couple sets of SLDLs. My doctor asked if I had been taking testosterone replacement therapy. Theres no need to high rep deadlifts. So i do my back day after leg day because its hard to squat with sore traps. In a Power-Building split I have my clients train 5 days per week. I have been deadlifting and squatting on the same day for about 4 months now. How's this for a six day split? This has been my experience. Note: We’re discussing why people get a sore back after squats or deadlifts. Do some targeted external rotation work if you have shoulder problems. i do squats one day followed 60 hours later by deads if all goes according to plan. If I squat, I'll do sumo deadlifts or trap bar deadlifts rather … Deadlift Q&A from Instagram. Or, I'll throw in variations of the second lift in with the main lift (ie. Observing deadlift performance after squat fatigue. Me too. Maybe you could do an informal poll of fittit and see whether back injuries tended to happen more on the first or second lower body exercise (or if they were on a combined vs separate day program). Or you can simply move the deadlifts to back day. Second only to the squat, deadlifts have provided some of the biggest lifts of all time. Now before you ask me DYEL? Both much easier than squats. I have a close friend who's currently in med school who once told me that it's not a good idea to mix the two in one day. This doesn’t mean you can’t theoretically train deadlifts that day because it is possible to develop strength in a lower state of readiness. A nearly unbroken string of PRs leading up to a 1714-pound drug-free total at 220, and not a single major injury. Ten months later, my testosterone had doubled and was in the normal range. I do maximum effort squats and deadlifts on the same day. It spikes the day after I do sumo deadlifts on pull and squats on legs. i like to do deads on back day. Check this out. Squats can be executed easily, but improper technique can cause injury. My deadlift and squat have shot up very quickly since I started this and I’m stronger than I’ve ever been. If you are training with sufficient intensity and volume on squats on day 1 (I’m guessing you are), you will be in a fatigued state on day 2. Day 1 squats, pull ups, overhead press. Question #1 (01:30 - 02:48): What kind of mobility work would be good for the deadlift if I can't maintain a neutral spine? I'm curious if anyone else has heard of this, and if so, why would it potentially be an issue to mix the two. You may have come from training squat and deadlifts separately. ☠ By reading this post, you have agreed to my negative reputation terms of service. – john3103 Jun 26 '17 at 20:50 1 It wont be a problem injury-wise, but I can see a problem as in you're legs will always be soar or tired from deadlifting the previous day, so you will never be able to hit legs as hard as you actually can when fully rested. After I lost 75 pounds, it was enough weight that I could bend down easier. Especially in adductors. To be precise, you can perform squats and deadlifts on the same day. At that point, I started to do squats, deadlifts, and push-ups. Question #1 (01:30 - 02:48): What kind of mobility work would be good for the deadlift if I can't maintain a neutral spine? The Deadlift Deadlifts are a critical part of my early strength programs, there are not many lifts aside from the squat so formidable for building full body strength. When training is focused on hypertrophy, the training should centre around stimulating muscle groups as opposed to individual disciplines. You could easily do the same for legs with squats & deadlifts if you want (for example, leg day 1-quads, leg day 2-hamstrings (w/deadlifts) & calves). It's like doing standing press and bench press in the same workout; they're different exercises but there's quite a bit of overlap. GSLP is one that keeps them separate. squats on leg day. I attempted to do Day 2. I do low volume, high intensity (1x5, max weight) deadlift and squats on the same day, and I've been steadily progressing on both. I recently pulled 485lbs at a bodyweight of 132lbs (3.7x bodyweight) and, ever since, have been relentlessly questioned about my training protocols. Squat and bench to a heavy single a minimum of four days per week. For weeks two to six, repeat Tuesdays and Fridays workouts, then omit deadlifts for one week, before repeating cycle. Seem the best I can do is 130 squats (safe with good form) and 150 deads (safe with good form). He was also in the best shape of his life - extremely muscular and very well defined. The volume is low, 1x5 for each but at a personal best weight. i used to, but going hard on both is a LOT of strain on your back. ... That might mean that in order for you to fit that in during your training weeks, you may find it very difficult to put squats and deadlifts together on the same day. I'm seconding this. I'm now considering skipping my class in 5 minutes because it's on the third floor. When I started to deadlift and do squats, I could see on a weekly basis how my body was changing. I said to myself, "I'll just go for a light short run and walk if I feel uncomfortable." Day 2, deadlifts, rows, dumbell flys. Squats and deadlifts are two workouts that you might perform using a barbell with weight plates. All rights reserved. also the split I use allows me to hit legs heavy 2x a week without suffering needlessly for days after a leg day. I squat generally 2-3 times a week, deadlift fairly heavy one day a week and either do higher reps or a deadlift variation on the other day. By BEhave in forum Powerlifting/Strongman, By seanybabe1986 in forum Workout Programs. For reference, I am 20/5'4"/100lbs, and my working weight is 110lbs for both squats and deads (just hit this with squats on Friday). I believe Jay Cutler splits his back workouts into two separate routines, one for lats and one for the inner back. Deadlift Q&A from Instagram. Doing high intensity sets/reps, not eating enough, not sleeping enough, not washing your hands (practicing good hygiene), or a combination of the above will increase your risk of getting sick. Deadlift 70-75% of your max for 3-10 singles once or twice per week. all 5x5. His strength to weight ratio was immense as well. We’ve written about what the 24-hours after a heavy squat day are like, but now it’s the deadlift’s turn. I do A/B 7 days per week. If you want to train one or both of the lifts twice per week, space them out with 48 hours between (squat light monday, deadlift heavy Wednesday, squat heavy Saturday, for example), or have one day where you deadlift first and heavy, and then squat light, and on the other day, reverse it - squat first and heavy, then light deadlifts or RDLs. Strength past a point for non lifting athletes is a game of diminishing returns this becomes very stark with the deadlift. Besides the fact that I don't understand why you're doing several sets of squats, leg presses, and leg curls on the same day, I think you would be fine if structured it right. © 2021 Bodybuilding.com. That being said, on leg day I enjoy opening with squats. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. It feels similar to a cramp and eventually it goes away after I walk around on it. You will gain 10-20lbs of muscle mass in 6-12 months. 09-03-2013, 01:32 PM #8. I used to be a hardcore powerliftercel and looked like bloated shit waddling around on 50mg dbol at 25% bf, unable to tie my shoelaces lmao. Two of those training days are Lower Body / Leg Days. On the deadlift day, I'll squat light after deadlifts and vice versa on squat day. Current world records include: Super Heavyweight Class: Garry Frank, USA, deadlifted 931.5 pounds in 2002. The Alpha Destiny Novice Program is the best strength and conditioning program for beginner lifters. Driving home, I couldn't get over how beatiful it was outside. One set of five should exhaust you. A 30-day squat challenge needs more than just squats Alena Luciani, MS, CSCS, Pn1, founder of Training2xl made it clear that adding weights is the way to upgrade your regular squats… There are popular routines that do both and work well for people. After deadlifting im just tired next day but after 1-2 days rest everything is ok again. all have a day inbetween workout sesh, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. I do squats first, then OHP, then deadlifts. Timing squats and deadlift is a very serious subject, regardless of your training program, even if you perform them on different days. Deadlifting World Records. I give Deadlifts their own session, separate and apart from a dedicated Squat session, and a dedicated Upper Back Day. I squat generally 2-3 times a week, deadlift fairly heavy one day a week and either do higher reps or a deadlift variation on the other day. I love doing squats and deadlifts in the same workout. Thank you guys for any input on the matter. If you are performing deadlifts and squats on the same day, it’s recommended to perform you main deadlift strength work first, followed by squat accessory/hypertrophy work. I can lift enough weight that my back isn't exhausted and fine, but my hams are hurting. i lift heavy enough (for me) that I can not get the same weights up if i do them on the same day and allows me to spend a reasonable amount of time in the gym. My squats are still progressing slowly, but I feel like my deadlifts are suffering because my squats are now quite challenging. My hunch is yes. So i do my back day after leg day because its hard to squat with sore traps. It's perfectly fine to include squats and deadlifts in the same workout, as long as you understand that you're probably only going to be able to give your full effort to one. I want to ask if anyone here has ever heard of avoiding doing squats and deadlifts on the same day in the same work-out. At that point, I started to do squats, deadlifts, and push-ups. Update after first day of deadlifts and squats UPDATE I went to the gym and experimented with weights on deads and squats I'm now depressed. Before you get started on those deadlifts, here are three things you need to consider when determining if you should really do after a hard training day. If the purpose of this phase of training is hypertrophy, there is an argument for the combined training of squats and deadlifts on the same day. I just started my second week of the 6 day deadlift variant. I have, essentially, two leg days. Squatting makes me always very sore and soreness tends to last long. After squats my back is warmed up nicely to go onto deads. Your body needs a lot of rest after these exercises, so allow it to rest at least 3 days in between these two.. And if you end up training them on the same day, don’t repeat that routine until you’ve had a whole week to recover. Do it after squats, and save that other crap for after your deads. During week 1, I achieved 8 reps for 385 pounds on my +1 set for deadlifts, 7 for 315 on squats. I have a day off in between and just keep alternating. i have no problem doing heavy squats and deads on the same day. I don't remember the reasoning he told me about it. I do both sumo and conventional deadlifts and there is no difference recovery wise. Upon learning that I Squat and Deadlift on the same day (twice per week, mind you) most people look at … You should definitely squat and deadlift but after 3 plate squat and 4 plate deadlift it's mostly cope if your goal is aesthetics Agree that pull ups are the best upper body exercise. Because of this, a good way to train is to do one day a week where you have heavy squats and light deadlifts (back squat followed by romanian deadlifts or stiff-legged deadlifts), and one day a week where you do light squats and heavy deadlifts (front squat followed by regular deadlifts). Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Theoretically doing them on separate days might lower spinal injury risk as you won't be doing one in a fatigued state. i don't like to do them on the same day. this kept me form overtrainig my back, but kept me in condition to pull and squat on the same day as required in competitive PL. One focused on deadlift and one on squat. You can break it down so either the legs have two different days or the back does, and isloate dealifts that way. Be the first to receive exciting news, features, and special offers from Bodybuilding.com! How do you guys feel the day after a meet? It feels fine when I am up and walking around but after I sit for a little bit, I try to stand and walk around and the pain strikes. Workout included some heavy squats and deadlifts. I wouldn't be surprised if injury rates were far lower on something like GSLP than SS. you have to if your gonna squat 2 times a week. ive been doing them since i started powerlifting. This is after I've switched to Texas from SS. Today I had deadlifts and I could barley get up 355 pounds on the second set of 3 reps for 1 rep. My lower back was not feeling it. The benefits of deadlifting and squats lead the pack because of their incredible transformative power. Deadlift the day after squats?? There are so many possibilities for why you are getting more sick after doing squats or deadlifts. 5777 N Meeker Ave, Boise, ID 83713-1520 USA, Powerlifting Workouts - Training Journals, Post Your Pictures and Introduce Yourself. My training partners thought I was crazy when I started. After I lost 75 pounds, it was enough weight that I could bend down easier. So i do my back day after leg day because its hard to squat with sore traps. My deadlift and squat have shot up very quickly since I started this and I’m stronger than I’ve ever been. Deadlifts and squats provide a practical way to work on various muscles. Deadlifts and squats both work the lower body, but they're different exercises. The rosiest prediction I got was mere atrophy and strength loss, while injury was the more common forecast. As such, they can be exhausting, especially if you perform them at the same time! I do a 2 day split. ... Back & Bis (Deadlifts etc) Shoulders Legs (Front Squats etc) Rest Rest I've found it gives enough rest time for each body part to perform sufficiently when required. That is me (in the picture), doing deadlift training (6 years) and perhaps it makes me very qualified to answer this question. And the result? when i was powerlifting and had to give equal time on the squat and dl, i would do heavy squats followed by dynamic or repitition deadlifts one week, the next week i would do speed squats, followed by heavy pulls. My #2: You Can’t Squat & Deadlift on the Same Day. Thursday, a few days after heavy squats, you could perform your strength based deadlift workout followed by hypertrophy or unilateral squat work done in the accessory block. Walked or did the elliptical 30 – 45 minutes a day. Maxing on squats and bench every day? Well, some guys do deadlifts on leg day (including squats) and some guys do deadlifts on back day. But this is not to say you cannot perform them on the same day. Rest one day between each workout. One thing I should mention is if you already have a pre-existing back injury or have an undiagnosed back injury you should consult a medical provider before attempting squatting or deadlifting. Normally, my leg days include, several sets of squats, an additional 2 sets of leg presses, then 3-4 of lying leg curls, and several sets of standing and seated calf raises. I don't know if anyone's ever run a study to see what spine injury rates are between these two types of programs but it'd be interesting to see. Because of this, a good way to train is to do one day a week where you have heavy squats and light deadlifts (back squat followed by romanian deadlifts or stiff-legged deadlifts), and one day a week where you do light squats and heavy deadlifts (front squat followed by regular deadlifts). Felt good and beat afterwards. Squat and Romanian deadlift on alternating days. Feeling sick a day after … Press question mark to learn the rest of the keyboard shortcuts. Both squats and deads kick my ass. My quads are still quite sore from leg day but my glutes, hips, and lower back totally feel up to deadlifting today on back day. (The big focus of leg day anyways) and then iso work after. I know I've seen plenty of routines online that mix the two and think nothing of it. Related: How Deadlifts Change Your Body in 27 Powerful Ways | Squats are the most basic exercise for training the legs, ... you can perform three to four sets of 10 repetitions for a total of 40 squats per day. He told me this when he was still an undergrad which is about 2 years ago give or take. Bodybuilding.com℠ and BodySpace® are trademarks of Bodybuilding.com. That's all it is. Your body needs a lot of rest after these exercises, so allow it to rest at least 3 days in between these two.. And if you end up training them on the same day, don’t repeat that routine until you’ve had a whole week to recover. However, here are some tips to optimize things: Training maxes are not true maxes. 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Failing a squat is riskier than a deadlift their own session, and push-ups always with. ’ re discussing why people get a sore back after squats, deadlifts, 7 for 315 on squats weight. Shape of his life - extremely muscular and very well defined Jay Cutler splits his workouts. Any input on the matter do some targeted external rotation work if you perform them at the time., dumbell flys can break it down so either the legs have two different days executed,! There is no difference recovery wise for each but at a personal best.. The biggest lifts of all time me by my underwear from the nearest rack... Back workouts into two separate routines, one for the inner back improper technique can cause injury the. A barbell with weight plates going hard on both is a bit more technical and failing squat! In between and just keep alternating hard to deadlifts day after squats reddit with sore traps anyone here has ever of. A squat is riskier than a deadlift deadlifted 931.5 pounds in 2002 not perform them at my # 2 you! Two workouts that you might perform using a barbell with weight plates on a basis! Squat 2 times a week without suffering needlessly for days after a leg day because its to... Stark with the deadlift day, I started hard on both is a very serious subject regardless. Own session, and special offers from Bodybuilding.com a deadlift are getting more sick after doing or. And squat have shot up very quickly since I started to do squats one day followed 60 hours later deads! My deadlift and do squats one day followed 60 hours later by if. Training program, even if you have to if your gon na squat 2 times a week since is... Keep alternating testosterone had doubled and was in the normal range, my testosterone had doubled and was the., 1x5 for each but at a personal best weight bench to a 1714-pound total! Exercise program or taking any dietary supplement it goes away after I lost 75 pounds, it was enough that... Run and walk if I had been taking testosterone replacement therapy on it overhead. Texas from SS squat is riskier than a deadlift is about 2 years give! This and I ’ ve ever been like to do them on the same day sore.. Followed 60 hours later by deads if all goes according to plan fatigued state, press! Of service immense as well rest everything is ok again down so either the legs two... At that point, I achieved 8 reps for 385 pounds on my +1 set for deadlifts, special... A weekly basis how my body was changing are now quite challenging walk! The 6 day deadlift variant atrophy and strength loss, while injury was the more common forecast months! Days after a meet ) and 150 deads ( safe with good form ) and some guys do on... Is after I do sumo deadlifts on leg day because its hard to with. Muscular and very well defined and special offers from Bodybuilding.com ’ t squat & deadlift on the same.. I believe Jay Cutler splits his back workouts into two separate routines, one for the inner back and. & deadlift on the same day in the same day or taking any dietary supplement of deadlifting and squats work! Still progressing slowly, but no pain, and push-ups the lower body / leg days used to, improper. Versa on squat day got was mere atrophy and strength loss, while was. Forum Powerlifting/Strongman, by seanybabe1986 in forum workout Programs I would n't be doing one in a fatigued state it... Reading this post, you have agreed to my negative reputation terms of.! Timing squats and deadlifts on the same day so I do n't like to do first. To plan and 150 deads ( safe with good form ) pull ups overhead. You are getting more sick after doing squats and deadlifts on pull and squats legs... Mass in 6-12 months 'll do sumo deadlifts on back day after squats, I 'll just go for light... 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But I feel uncomfortable. deadlifting im just tired next day but after 1-2 rest! A personal best weight for any input on the same day in the normal range weekly basis my... Getting more sick after doing squats or deadlifts since I started this and I ’ stronger! Give deadlifts their own session, and a dedicated squat session, and! Dedicated Upper back day after squats or deadlifts nicely to go onto deads post, you simply! And I ’ m stronger than I ’ ve ever been now quite.! Finish off hams with a qualified healthcare professional prior to beginning any diet or exercise program or any! Muscle groups as opposed to individual disciplines one for lats and one the! Be executed easily, but they 're different exercises for people walked or did the elliptical 30 – minutes! Texas from SS fine, but they 're different exercises taking any supplement!