I'm not here to champion the deadlift; it hardly needs my seal of approval. The benefits of deadlifts are extensive and beyond debate among those who know training. Deadlifts:
- Strengthen the entire posterior chain (backside of the body)
- Develop amazing core, grip, and functional strength
- Build tons of muscle mass
- Enhance cardiorespiratory fitness and fat loss (with the right amount of volume and intensity)
But where should you put deadlifts in your bodybuilding workout? Should they go with your back or legs? The answer isn't as simple as it is for most exercises. When you do deadlifts depends on sequence and application.
Deadlifts in a Leg-Day Workout
When deadlifting on leg day, exercise order is everything. For best results, place deadlifts later in your workout and focus on more volume and reps. The reason for this strategy is fatigue—both neurologically and physically. By not following this advice, your chance of injury increases and your workout is less effective. Neither is a great outcome.
This set of movements will help you avoid both. Perform these leg-day moves in the order listed (warm-up sets are not included). Choose a weight that lets you approach muscle failure on all movements (except for the deadlifts) by the target rep listed.
For the deadlifts, pick a weight that allows you to reach the target rep range with a couple extra reps left in the tank.
Deadlifts in a Back-Day Workout
While you hold deadlifts for last on leg day, put them first on back day. The considerable central and physical demands that heavy deadlifts put on your back make them the main course for back day. They're the steak in your back-day exercise meal, and everything after is just the potatoes.
For best results, perform deadlifts on back day for lower reps. Assuming your technique is good, repeat the mantra, "Go heavy or go home!" Only on this one exercise will you follow volume and rest schemes used in a typical strength workout and use heavy weight—but never take the movement to muscle failure.
For the rest of the workout, you can go back to bodybuilding-oriented training variables. Perform the moves in the order listed (warm-up sets are not included). As on leg day, choose a weight that lets you approach muscle failure by the target rep listed, but don't take the deadlifts to failure. Leave a rep or two in the tank.
Even though deadlifts are a go-to movement you can include in either your back or leg routine, don't do them on both days. Include them as part of one muscle group workout for a while. Then, change up your training and make them part of your other workout.
And be sure to allow sufficient recovery—especially neural recovery after a really hard back day. Your whole body will thank you and give you the strength and endurance to stick with your program.
A Closing Note for Powerlifters
At the risk of stating the obvious, what I just wrote doesn't apply to you if you're a powerlifter. Generally speaking, powerlifting splits are separated by the lifts trained or the session's objectives. For the sake of competition readiness, many powerlifters like to train squats and deadlifts on the same day, to simulate a meet.
Still others are hell-bent on training the lifts on separate days, to maximize the deadlift session and hit the supporting accessory work. Typically, they follow a Monday/Wednesday/Friday scheme to hit the big three lifts.
There's been no consensus on which approach is better; powerlifters have achieved success both ways.
cool , thnx
I was more impressed with picture of the women lifting 160kg like nothing than the article
They're probably fake weights that are used for photo shoots. They exist. Youtubers get called out for using them all the time.
Lifting it like it was no more than a broom handle and some pieces of polystyrene ;-) Ferocious grip too!
What NOT to do- deadlifts on back day and then legs the next day. Ouch.
Why not?
Do shrugs really fit in here? They seem out of place.
A great article Deadlift is one I avoid but Now ill do it more often! 1st on back day Last on leg day
Did no one else notice the female not struggling with 365 and the dude struggling with 315........ Not saying anything against females at all, there are some seriously strong ones out there but wow. that's typically the opposite
Was the first thing I noticed. Absolutely no strain at all in shoulders, face, nothing
I noticed that as well. Not to mention his stance is weird, feet too far apart and hand location on the bar is too far apart.
any recommendations for someone with arthritis in the lower and upper spine?
Perhaps do sets of leg presses followed by reverse hypers. Works all the same muscles without putting much (if any) strain on the spine.
Reverse hyperextensions - hip bridges- low weight slow reps deadlifts. Concentrate on form- ice your back stretch it, foam roll it, go to chiropractor at least 1 a month, omega 3-6-9's and pure cherry juice your back has no choice but to heal and stay healthy- suffered herniated disk bulging disk/ my deadlift is now back up to 405lbs going to get to 600lbs and sustain there
One thing for Bodybuilding.com needs to take note of... recently, the listing in the exercise database for barbell deadlifts was changed and now only credits you for one muscle; hamstrings. Now, even though I lifted hundreds of pounds for multiple reps and sets and my back is sore and pumped and stronger with every session, Bodyspace reports that I've done nothing with my back during deads. PLEASE, change this. I know, deads do indeed work other muscle groups quite well, but to get no credit for the back is disappointing to say the least.
I work out on a 5 day split and devote Friday's strictly to dead lifting after a Thursday arm day. All of the other exercises mentioned in the article are covered on leg day or upper back/shoulder day. Is there any school of thought for dedicating a workout just to the deadlift? It seems to work well for me.
I used to do the same. I figure, deadlifts are taxing enough to dedicate a workout to and doing them on a Friday is convenient as theyre normally a quick session
I do heavy Deadlifts on a complete back not on a leg day it's just too much.When you have done 4 sets of 10 squats thrice a week, your legs are already tired. If you are going to add deadlifts and calves to the same session, it can do a lot of damage to the hamstrings and legs overall.