Guys
I just started a basic workout : push,pull,legs…
wednesdays start with deadlift,while fridays start with squats…now I have a question,since these two exercises are very similar (deadlift is 80% legs) ,isn’t the deadlift going to affect the squats in a negative way ?
(since there’s just one day off in between)
Thanks
Yes, deadlifts will affect squatting performance. I don’t think a push-pull-legs split is good because of this. I suggest you include all quad-dominant movements on push day and all hamstring-dominant movements on pull day. Get rid of leg day because you’ll work them on both days (deadlift on pull day and squats on push day).
ahhhhrgghhhhh!!! this busts my bubble…
what if I swap the deadlift with another exercise…? any ideas ?
I want a three day split,that’s why I like push,pull,legs
Rack pulls involve less legs than floor deadlifts. That could be a good substitute.
Another solution would be to put the deadlift on leg day. I’m currently deadlifting and squatting on the same day, and it looks like this:
A1. Deadlift
rest 120 seconds
A2. Squat
rest 120 seconds
(repeat as desired)
Set-rep scheme are the same for both.
[quote]Horazio wrote:
Guys
I just started a basic workout : push,pull,legs…
wednesdays start with deadlift,while fridays start with squats…now I have a question,since these two exercises are very similar (deadlift is 80% legs) ,isn’t the deadlift going to affect the squats in a negative way ?
(since there’s just one day off in between)
Thanks
[/quote]
Maybe you need to change your deadlifting technique if you use 80% legs, if you’re totally glute/hamstring dominant you could try rack pulls but you can deadlift from the floor and use your back.
I’ve deadlifted and squat on the same day before and I was fine. If I had to choose, I would squat first as my legs recover much faster which leads me on to my main point…
The only way you will know how you react is to do it. In my experience just trying something is more useful than asking others how they THINK you will react.
Straight-Leg DLs (+ squats) on leg day. Rack pulls on pull day.
The main trick is to not do squats after your spinal erectors (lower back) are fatigued. They take a long time to recover, but are essential to maintaining proper neutral spine form during heavy squats. A day in between should be enough rest but I would change your schedule to push, legs, pull.
[quote]
Horazio wrote:
Guys
I just started a basic workout : push,pull,legs…
wednesdays start with deadlift,while fridays start with squats…now I have a question,since these two exercises are very similar (deadlift is 80% legs) ,isn’t the deadlift going to affect the squats in a negative way ?
(since there’s just one day off in between)
Thanks
IQ wrote:
Maybe you need to change your deadlifting technique if you use 80% legs, [/quote]
Yes, he does need to change his form. Deadlifting is not squatting. Certainly you will use some of the same muscles but if you’re squatting that weight up, you’re doing it wrong.
Mon-legs
Wed-push
Fri-pull
should give you enough rest between squatting and deadlifting. That’s how I did my set up when I did push/pull/legs, except leg day also included core work. I basically couldn’t walk when I left the gym Monday night and didn’t feel fully recovered until Thursday. No problems on Friday when it came to deadlifting.
my split is legs/push/pull and my results have been tremendous. I don’t go above 5 reps on any sets of squats or deadlifts and I set PR’s every w/o although bench press has been a little stagnant but tht’s changing.