🚨 LEG DAY & BACK DAY TUTORIAL
✅ Once a lifter establishes how much training volume is necessary to progress, and what training intensities are necessary to match their goals (strength or hypertrophy), figuring out how to distribute that training volume is next.
✅ A question that often comes up is where to place deadlifts? Placing it on leg day along with squats allows for more recovery time between lower body training sessions. Another benefit of this is that
back or pull days can be focused on pull-up or rowing movements that build a wider thicker back.
✅ On the other hand, starting a back/pull session with deadlifts allows a lifter to perform the deadlift while being fresh, but leaves less recovery time for upcoming leg/lower body/squats.
✅ If a lifter is doing full-body training and squatting multiple times a week, doing deadlifts after one of the squat sessions is a good idea for the recovery time between sessions. On a push/pull/legs split, I personally enjoy deadlifts on a pull day. This should stay open to personal preferences experimentation.
✖️ GOAL: Build a bigger Back 💪
✖️ TIME: 60-70minutes ⏱
SESSION NOTES 👇🏻
✅ 90 seconds rest between sets.
✅ 1-2 Feeder sets (3-4 reps each set) before each exercise.
✅ Keep form strict. Limit momentum.
✅ Push to failure on your last working set.