Methods for gaining muscle and losing fat

Ya, lower back. You should not combine major compound exercises on the same day. For one thing you're sub-optimal due to fatigue on the second compound, and further they're not a primary leg movement.

One 4-split option:

Back/bicep (DLs, rows or pullups), curls
off
Chest/tri (alternating wide and narrow bench), weighted dips
off
Legs (Squats)
off
Abs/shoulders/traps (abs), overheads, rack cleans (3 sets max)
(off) on day 8. Offers a bit more rest

 

Ok. Well, I don't do squats and deads on the same day, anyhow. My back (mid and lower) is really sore. My legs, not at all. Thanks, dude.

 

Yeah, I try for at least 4 days separating those movements.

 

Okay. Will do

I'll definitely consider this.

 

You'll need a cage. This is decent for home use.

http://www.amazon.com/Bodycraft-F430-BodyCraft-Power-Rack/dp/B0007QDLCQ

 

Cool. I use the cages at my gym for squats. I set the safety pegs just above a full ATG. The barbell deadlifts, I do straight off the floor. Good or bad?

 

That's fine. You can also do them from the rack (rack pull). I prefer the full ROM from the floor.

 

Ya, me too. Atticus, how do you ensure you don't injure the lower back on deadlifts? Is there any particular trick or critical tweak I should be aware of?

 

Don't lift beyond your ability. Warm up, good form, straight back. Stay clear of stiff leg exercises. I would start with rack pulls.

 

Okay. I usually go 7-9 reps on the heaviest set(s). Straight back, I'll remember that.