Squats + Deadlifts on the same day?

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    Mar 28, 2012 4:31 PM GMT
    y/n?

    I found a workout routine I really like, except for that part. I can do it, but I feel like I'm going to be weaker on the 2nd exercise. (I invert them every week..)
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    Mar 28, 2012 4:35 PM GMT
    I don't do squats and DL on the same day; I find them both to be exceptionally exhausting and require a lot of focus on form. Ive tried to do both in the same day, and whichever wind up being 2nd im notably more sapped and my form suffers. I split them up.
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    Mar 28, 2012 4:43 PM GMT
    I'm just now getting into Squats and have never done a dead lift. /shrug.
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    Mar 28, 2012 4:52 PM GMT
    No.
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    Mar 28, 2012 5:22 PM GMT
    Personally, squats and deadlifts are really taxing on my core. If I tried to do them during the same workout I would either have to do whichever was the second exercise with such little weight/intensity that it would not be fulfilling or put myself at great risk for serious injury.
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    Mar 28, 2012 5:23 PM GMT
    I'll do them on the same day, especially if I'm testing my 1RM. I'll just take a break or do something in between like press.
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    Mar 28, 2012 5:24 PM GMT
    Absolutely do it. That will incite growth like crazy.
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    Mar 28, 2012 5:39 PM GMT
    Every workout I do starts with either squats or DLs, but not both. I usually don't do both on the same day, but when I do, those are the only two exercise I do (in addition to my normal warmups and cooldowns).
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    Mar 28, 2012 5:43 PM GMT
    I do squats every session (but no more than 3x weekly) and deadlifts on alternating sessions. Not packing on huge muscle but strength is slowly increasing.
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    Mar 28, 2012 5:51 PM GMT
    yes. these are big muscle groups, and they balance each other out.
    you'll get massive growth and powerful core strengthening, but i only do leg day once a week. here's the routine:

    Barbell Squats (5x10 pyramid set)
    Quad Extensions (3x10)
    Hamstring Curls (3x10)
    Deadlifts (3x10)

    Its a long workout and deeply exhausting. So I do them on Saturdays or Sundays and I don't make any plans for the evening. The next day, it hurts to walk!

  • chi_rock

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    Mar 28, 2012 6:03 PM GMT
    I prefer squats and dead lifts on separate days.
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    Mar 28, 2012 6:10 PM GMT
    I'll keep trying and see how it goes. I think this was the day last week I had abdominal spasms.. so I guess we'll see if its this combo haha.
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    Mar 28, 2012 6:10 PM GMT
    No.
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    Mar 28, 2012 6:14 PM GMT
    I do StrongLifts and their routine is
    Day1: 5x5 Squats, 5x5 Overhead, 1x5 Deadlifts
    Day2: 5x5 Squats, 5x5 Bench, 5x5 Rows

    It says to always do deadlifts last because that is the most exhausting one.
    I think in general the idea is to build up during your workouts, otherwise your form will suffer before you're finished.
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    Mar 28, 2012 7:11 PM GMT
    EastCoastNAZ saidAbsolutely do it. That will incite growth like crazy.


    Exactly. I'd never really done them in the same work out before either, but about 3 wks ago I started German Volume Training which puts one leg day a week, with deadlifts and squats in the same work out. As imasrxd suggested, I don't do one directly after the other. I start with my weaker one first (squats), do all my core work in the middle, and then finish with the deadlifts. My endurance/strength is definitely increasing--and for a couple days afterwards you really know you worked legs.
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    Mar 28, 2012 7:26 PM GMT
    PTNoge saidBut, when choosing DL's for a split day workout, they are best performed with legs, rather than back day because of the dynamic movements involved in the exercises. In addition, Squats and DL's are a great pairing.
    That might be fine if you are doing a body part split wo wherein you only do 1 day for legs. If you are doing an upper/lower split, I'd prefer to do squats on 1 lower day and DL's on the other. Or if you are doing a 3X wo (e.g. mon, wed & fri), as I'm currently doing, then best to do squats on 1 day (e.g. mon) and DL's on the 3rd wo day(e.g. fri).

    While it is possible to do both in the same wo, both squats and DL's are pretty exhausting. DL's are more like a full body exercise. Between the two the exercise that is done second will be at the expense of the former. If you want to maximize these exercises, then separate days are suggested.
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    Mar 28, 2012 7:28 PM GMT
    fagneticspermeability saidI don't even work my traps because when I'm deadlifting 300+ pounds my traps are really feeling it. Many true hardcore powerlifters don't even waste their time doing shrugs and have some of the biggest meatiest traps in the gym. Anyone ever notice this?
    Agree. I haven't worked a bodypart split in years. Esp I have done little or no trap work. My traps are fine for my size.
  • tnlifter

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    Mar 28, 2012 7:35 PM GMT
    The program I'm following calls for it, but not every time you lift. It's great for muscle growth. This program is the one the Norwegian Olympic team uses. It was developed by the Russians.its tough, but you can do it. If breaking form is a problem, drop a little weight and continue.
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    Mar 28, 2012 7:38 PM GMT
    fagneticspermeability said
    PTNoge said

    Well, yes, they work as stabilizing muscles--you're right it works the entire posterior chain. So, unless you are doing a full body workout, it doesn't matter.


    But that's not what you said. You said they really don't work the muscles you mentioned. When in fact, they do. The stabilizing muscles are contracted in a sort of isometric hold while the torso changes position. So it's a bit beyond an isometric contraction.

    I don't even work my traps because when I'm deadlifting 300+ pounds my traps are really feeling it. Many true hardcore powerlifters don't even waste their time doing shrugs and have some of the biggest meatiest traps in the gym. Anyone ever notice this?


    Well I'm not a powerlifter, but my traps have grown from deadlifts more than any other excessive. The motion for a power shrug from the rack is not that different than a deadlift after passing the lock out phase. So, it makes sense to me.
  • GWriter

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    Mar 28, 2012 7:55 PM GMT
    Both are very hard on the Central Nervous System and both require strict attention to form, so I split them... notwithstanding the fact that "science" unequivocally indicates it's optimal to do them on the same day. icon_rolleyes.gif
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    Mar 28, 2012 8:16 PM GMT
    depends how heavy you are going and your training goals.
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    Mar 28, 2012 8:16 PM GMT
    PTNoge saidOf course YES on the same day. The exercises work the same system of muscles. The lower back muscles (secondary muscle for the DL's) work with the glutes. They don't dynamically work with the upper back (lats, traps, rhomboids, delts, etc..)

    Everyone who says "No" doesn't really know the biomechanics or just doesn't want to work hard? If you work up to it, you can effectively do both on the same day without its being "taxing." Not doing an exercise because it's "too hard" defeats the purpose of working out. Why not just sit on the couch all day?

    Also, if you want more info on the biomechanics, etc...email me privately. I find most people tune out when I get all science-geeky on their ass! :-( LOL!

    Remember, exercise is a science, not an art. So opinions don't really matter. It's all about the facts.


    I have a basic understanding of biomechanics, and I work my ass off (pardon the expression :lolicon_smile.gif. One could make the argument that if you have enough energy to do deadlifts after squats, then you weren't squatting heavy enough (and vice versa). icon_wink.gif
  • gwuinsf

    Posts: 525

    Mar 28, 2012 8:21 PM GMT
    I've always been confused as to where to put the deadlift. Consequently, I rarely do them.

    Could they be done on back day?
  • GWriter

    Posts: 1446

    Mar 28, 2012 8:30 PM GMT
    MightyMouse87 said
    PTNoge saidOf course YES on the same day. The exercises work the same system of muscles. The lower back muscles (secondary muscle for the DL's) work with the glutes. They don't dynamically work with the upper back (lats, traps, rhomboids, delts, etc..)

    Everyone who says "No" doesn't really know the biomechanics or just doesn't want to work hard? If you work up to it, you can effectively do both on the same day without its being "taxing." Not doing an exercise because it's "too hard" defeats the purpose of working out. Why not just sit on the couch all day?

    Also, if you want more info on the biomechanics, etc...email me privately. I find most people tune out when I get all science-geeky on their ass! :-( LOL!

    Remember, exercise is a science, not an art. So opinions don't really matter. It's all about the facts.


    I have a basic understanding of biomechanics, and I work my ass off (pardon the expression :lolicon_smile.gif. One could make the argument that if you have enough energy to do deadlifts after squats, then you weren't squatting heavy enough (and vice versa). icon_wink.gif


    Yep. I agree.
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    Mar 28, 2012 8:56 PM GMT
    you can do them on the same day, just try alternating between the two. eg day 1 heavy weights for squats and lighter weights for deadlifts and but enough to make it a challenge. then the next time do deadlifts first and then squats.
    works for me icon_smile.gif