Can i deadlift and squat on the same day

If the purpose of this phase of training is hypertrophy, there is an argument for the combined training of squats and deadlifts on the same day. When training is focused on hypertrophy, the training should centre around stimulating muscle groups as opposed to individual disciplines. Since the squat and deadlift target almost the same muscle groups, there may be usefulness in training them on the same day.

This is not to say that training the lifts on separate days is not optimal but you might actually enjoy completely structuring your training around muscle groups as opposed to individual disciplines. Many powerlifters prefer to have training days that completely abstain from certain muscle groups and might experientially prefer a more fully rested state to train the lower body hard.

Exercise order might not matter as there is some research [2] to show that short term, exercise order does not seem to meaningfully impact the hypertrophy gains made.

If you are a lifter who is becoming more and more experienced, you will need to take advantage of more training volume over time in order to progressively overload. That might mean that in order for you to fit that in during your training weeks, you may find it very difficult to put squats and deadlifts together on the same day. Regardless, whether you are implementing a higher intensity or higher volume training prescription during the first lift, you may find yourself accumulating enough fatigue for it to majorly impact your capacity to implement a meaningful amount of training for the other lift.

In this case, it would most likely be wiser to implement the other lift on another day where there is at least a day between training the squat and deadlift. One of the bigger predictors of potential injury is the history of previous injury on given sites on the body. If it is the case that you have a previous history of injury around any region used by or made worse by squatting and deadlifting, it may be an intelligent programming decision to make sure that the squat and deadlift do not get programmed together.

After being pre-exhausted after squatting or deadlifting, you may not have as much focus or technical integrity once you train the other lift immediately after which will increase your risk of injury. Training each lift fresh will lend itself to allowing you to have mental focus on safe execution of the lifts. It is quite often that injuries that occur among powerlifters tend to be chronic overuse type injuries.

Most research shows [5][6] that knee and back injuries tend to be the most common type of injuries among powerlifters so there is an inherent risk of high stress on these regions of the body which are also in high demand during squatting and deadlifting.

This makes a good argument that if they can be trained separately, then they should be trained separately. Day 3 Deadlifts High difficulty session Squats Low difficulty session. You should choose to squat first if you want to prioritize your squat strength on the given training session, or if you want to prioritize deadlift then you should deadlift first. In the case that you believe that either of the lifts is lagging behind a lot, you may find it useful to prioritise that lift through your training week.

No, there is nothing inherently bad about deadlifting before you squat. This site uses Akismet to reduce spam. Learn how your comment data is processed. Its not about what you eat, it's about what you can absorb! Get the most out of your meals with MassZymes! Click below to learn more! Previous Next. View Larger Image Pin.

If you enjoy this article, please share it! Sharing helps PSI and helps your friends too! Brian T April 8th, Sharing makes a big difference! If you enjoyed this article, please share it! About the Author: Brian. Check out my About Me page to hear my story. Related Posts. Leave A Comment Cancel reply Comment. One way to make squatting and deadlifting work better is to have a light squat on your heavy deadlift day — and vice versa.

This allows you to keep progressing both without over-training one movement or the other. It could mean paused squats and Romanian deadlifts for your lighter days, for example! To make the best of this kind of training, you have to be smart about it.

He has been a contributor for several health and fitness publications, including WealthyGorilla. Skip to main content Skip to primary sidebar Skip to footer This post may use affiliate links. Should I Squat or Deadlift First? Connect with Us. Hi there, I'm Harsh, personal trainer and chief editor at Alphamale.

I started this blog with the intention to tap on every question that has been unanswered for many years. With an experience of more than a decade, my goal is to transform the lives of millions of our readers by offering authentic fitness knowledge. Every individual, no matter the profession, strives to achieve a work-life balance. Maintaining it helps employees minimize the possibility of burnout and stress.

It also helps them improve their Glutes are a lot more than just an area that you need to grow to add to your aesthetic appeal. Strong glute muscles contribute to your lower body strength and also work to improve your posture. Skip to content. Introduction Squat and Deadlifts are the two biggest compound movements that target almost every body part and many people are looking to do that on the same day. Injury What are the most common reasons for gym injuries?

Overtraining Doing two compound movements one after the other might put your muscle at the risk of muscle overuse if you are not training under expert guidance. Improper recovery Proper recovery is the most important factor to achieve muscle gains, you cant expect to have an extraordinary training session at the gym and fuel your body with ordinary nutrition. Why do you want to hit both on the same day? Big 3 Routine Big 3 routine is a brilliantly crafted training protocol for lifters who are preparing for the powerlifting meet or looking to break the plateau.

Crucial tips to squat and deadlift on same day 1 Nutrition Planning to train like a powerlifter?