File :-(, x, )
Anonymous
/fit/

I finally manned up and added deadlifts into my routine. I first did them yesterday and thought I did alright, pretty sure my form was right on and everything. But earlier today I definitely felt it in my lower back, not so bad to the point where I couldn't sit down but it was aching.

Anyway, today I was working on legs and doing my squats, which punished my lower back even further. Is it ok to keep going like this?

My schedule looks like this:
Day 1: Chest/Triceps
Day 2: Back/Biceps
Day 3: Legs/Shoulders
Day 4 and 5: Rest

Should i try and do the deadlifts on a different day? Right now I had planned to do them on my back days at the start. But for being such a small part of the body, is it really ok to be hitting it with deadlifts one day and then squats the day after?
>> Anonymous
Er, actually, if your lower back doesn't ache after deadlifts your form is wrong. So long as your back stays arched backwards (i.e. the opposite of hunching forward) you're probably fine. It may be hard to tell the difference, but just be sure you're feeling soreness in the erector spinae, not, say, your spine. You definitely shouldn't feel soreness in your lower back after squatting.

As for your question, I do em on the same day. If you're doing something really intensive like 5x5s that might not be possible, but in that case you might want to switch to straight leg deadlifts rather than overwork your quads with two similar motions
>> Anonymous
good split OP
you certainly prioritize

legs make up 70% of the body's muscle mass, yet make up only 16% of your total training allocation (assuming equal distribution amongst the splits you listed) and share an equivalent station with your arms, which make up <4% of the body's muscle mass.

A real winrar of /fit/
Hell, even I would approve of a strong lifts saging here
>> Anonymous
OP -

you can put the deadlifts into your back/bicep day, then take day 3 of, and do legs/shoulders on day 4.
>> Anonymous
>>391922

thanks. The ache is right above my butt, it definitely doesn't go into my middle back or anything. I'll try and work on it and make sure I'm doing it right. I imagine if I was doing it wrong, Id get severe aches around my upper back from rounding? That's the biggest thing I'm worried about.

>>391924

I'm not sure what else you want me to do. I'm essentially getting a good work in my legs 3 times a week. I don't want to act like I know everything but pretty sure all that extra "muscle mass" just means that my legs can press a whole lot more weight than other body parts, like how most people can squat double what they bench.
>> Anonymous
>>391955
excessive rounding can cause lower back pain too. The idea is you want to keep your spine a straight, solid column. Any bending in the back means the spine is weaker--creating an opportunity for injury.

I said "arch" your back earlier, that's not the best way to describe it. Make sure your spine is straight and your head is up. Having your back excessively arched can be as bad as having it too rounded.

If you're feeling it just above your ass it may be a form problem, soreness in the erector spinae should be in a general area around 2-4" above your hips.
see this shitty picture:
http://www.riversideonline.com/source/images/image_popup/fsm7_coremusclegroups.jpg