Deadlifting

[Millard]

How many of you guys are dead lifting and how many are just doing other exercises for back and traps? I personally Dead Lift in one of my pull routines a week and the other one I don't. I stick to heavy weight and low reps on the dead lifts.

The deadlift is by far my favorite exercise. For years, it was staple. Injuries have forced me to step back a little bit during the past couple of years. I'm currently deadliting with lighter weight, higher volume. I still feel a little lost in the gym without the goal-setting and challenges of deadlifting.

 

[raysugar1234]

The deadlift is by far my favorite exercise. For years, it was staple. Injuries have forced me to step back a little bit during the past couple of years. I'm currently deadliting with lighter weight, higher volume. I still feel a little lost in the gym without the goal-setting and challenges of deadlifting.

Hey Millard good to hear from you. That's a shame about the injuries, I'm super careful in everything I do and have not had any injuries whatsoever when training. If I feel my shoulder start to feel out of wack when benching I immediately stop. So I have been lucky, I also always keep my neck in a natural position during any exercise.

 

[raysugar1234]

Some feel like it is a leg exercise because it is. Most guys i know deadlifting serious weight aren't squatting 2 days prior or the day before. I think i still have an old book where they did mri's to show what muscles were activated on certain lifts. It most definitely shows leg involvement on deadlifts. Hell, when i was trying to break through and hit some personal records i was doing m/w/f squat/bench/dead with support crap spread throughout. if i was going for a pr single in squat or deadlift i was just punching my timecard on the other that week and going light. Maybe there are freaks who can go max effort on both, but that certainly isn't me. I think if you are not wearing out your legs to some degree perhaps you are doing it wrong. Are you going sumo maybe? I deadlift conventionally, so maybe that is the difference.

I squat one day a week and deadlift one day a week. Pretty decent numbers on both but never under 5 reps. Sometimes 3 If I can't pull what I'm trying but never singles, I always shoot for 5. I have never had a problem squatting and DL in the same week, I'm also always on test though. Doing DL squat and bench on M/w/f may be fine for a beginner but my main goal is hypertrophy not strength, I want to make sure I recover from every workout. I understand that legs are used in DL, however I do not feel it works legs anywhere near as well as it works the back, at least for me. I also don't consider it enough leg work. Squatting is necessary IMO and DL alone does not work my legs anywhere near as well as squats do. I keep my feet at about shoulder width and grab rings on the bar, I just take a natural stance when i do them.

 

[Rez_dog_45]

I love deadlifting i deadlift sumo stance and i have a deadlift day all by it self with upper back on different day. i also have a day just for front squats. Since i deadlift sumo it feels like it carries over more then back squats

 

[devildog93]

I squat one day a week and deadlift one day a week. Pretty decent numbers on both but never under 5 reps. Sometimes 3 If I can't pull what I'm trying but never singles, I always shoot for 5. I have never had a problem squatting and DL in the same week, I'm also always on test though. Doing DL squat and bench on M/w/f may be fine for a beginner but my main goal is hypertrophy not strength, I want to make sure I recover from every workout. I understand that legs are used in DL, however I do not feel it works legs anywhere near as well as it works the back, at least for me. I also don't consider it enough leg work. Squatting is necessary IMO and DL alone does not work my legs anywhere near as well as squats do. I keep my feet at about shoulder width and grab rings on the bar, I just take a natural stance when i do them.

I wouldn't call myself a beginner, but i'm not a pro either. I'm 5'8" 225 and my prs are 415x1,625x2, and 565 for 2 on bench/squat/deads. I know there are plenty better out there, but i am separated from the normals enough to know i am not a beginner. If i hit it any more regular i would be in a constant state of being fucked up.

As it stands i can't remember the last time i had an injury that prevented me from training. The last big thing i can remember is knee surgery(scope) to clean up some trash left over from wrestling and other various wear and tear, mostly sport type abuse(maybe some jumping in and out of 5 tons with a pack as well). To each his own on finding what works for you and i am by no means trashing anyone's split,workout theories, or goals. Most of us are trying to find a balance between working out and work that leaves us able to attain goals while still going to work and being productive. I went through a bodybuilding phase in my 20s, but that is long gone with me focusing more on strength goals now.

Some people want to look a certain way, some want to be able to move a certain weight. I am definitely in the second group. The weights don't lie and are not political. My theory is that anything you can double on a regular basis(not a one time and done thing) you have attained. All my pr's i have hit at least 6-8 times and i go through down and up phases like a lot of people. I am never that far out from hitting my peak on any of the big lifts within a month without aas though they have surely helped me get there. The trade-off with age and the way i train has always been endurance. I can still hit the strength a bit, but i can't run 3 miles in 19 minutes any more...that is a certainty.

 

[raysugar1234]

I wouldn't call myself a beginner, but i'm not a pro either. I'm 5'8" 225 and my prs are 415x1,625x2, and 565 for 2 on bench/squat/deads. I know there are plenty better out there, but i am separated from the normals enough to know i am not a beginner. If i hit it any more regular i would be in a constant state of being fucked up.

As it stands i can't remember the last time i had an injury that prevented me from training. The last big thing i can remember is knee surgery(scope) to clean up some trash left over from wrestling and other various wear and tear, mostly sport type abuse(maybe some jumping in and out of 5 tons with a pack as well). To each his own on finding what works for you and i am by no means trashing anyone's split,workout theories, or goals. Most of us are trying to find a balance between working out and work that leaves us able to attain goals while still going to work and being productive. I went through a bodybuilding phase in my 20s, but that is long gone with me focusing more on strength goals now.

Some people want to look a certain way, some want to be able to move a certain weight. I am definitely in the second group. The weights don't lie and are not political. My theory is that anything you can double on a regular basis(not a one time and done thing) you have attained. All my pr's i have hit at least 6-8 times and i go through down and up phases like a lot of people. I am never that far out from hitting my peak on any of the big lifts within a month without aas though they have surely helped me get there. The trade-off with age and the way i train has always been endurance. I can still hit the strength a bit, but i can't run 3 miles in 19 minutes any more...that is a certainty.

Some impressive numbers, and I didn't say you were a beginner. I meant that I do not think it's a good idea to Squat bench and Dl three times a week for anyone besides a beginner, especially maxing on each three days a week. With those numbers your pushing I don't see how that could be productive. I think that would burn anyone out and start to hurt strength. So you can squat more than you can deadlift? It's the opposite for me.

 

[Millard]

I wouldn't call myself a beginner, but i'm not a pro either. I'm 5'8" 225 and my prs are 415x1,625x2, and 565 for 2 on bench/squat/deads. I know there are plenty better out there, but i am separated from the normals enough to know i am not a beginner. If i hit it any more regular i would be in a constant state of being fucked up.

Those are some very impressive numbers! What are your future goals for the big 3?

I went through a bodybuilding phase in my 20s, but that is long gone with me focusing more on strength goals now.

Some people want to look a certain way, some want to be able to move a certain weight. I am definitely in the second group. The weights don't lie and are not political.

I never really decided between bodybuilding and powerlifting. But one thing I can say for sure - strength was always very important. Setting and achieving strength goals was always motivating. And strength increases always meant progress towards bodybuilding goals as well.

Lately, I've tried to focus more on bodybuilding and less on strength numbers and I can definitely say it's not the same.

"The weights don't lie." You're so right. There is something beautiful about that especially when it applies to the deadlift. You pick it up or you don't. It's that clear.

 

[Millard]

Some impressive numbers, and I didn't say you were a beginner. I meant that I do not think it's a good idea to Squat bench and Dl three times a week for anyone besides a beginner, especially maxing on each three days a week. With those numbers your pushing I don't see how that could be productive. I think that would burn anyone out and start to hurt strength. So you can squat more than you can deadlift? It's the opposite for me.

Same here - I've usually been 100lb+ stronger on deadlift than squat.

 

[raysugar1234]

Those are some very impressive numbers! What are your future goals for the big 3?


I never really decided between bodybuilding and powerlifting. But one thing I can say for sure - strength was always very important. Setting and achieving strength goals was always motivating. And strength increases always meant progress towards bodybuilding goals as well.

Lately, I've tried to focus more on bodybuilding and less on strength numbers and I can definitely say it's not the same.

"The weights don't lie." You're so right. There is something beautiful about that especially when it applies to the deadlift. You pick it up or you don't. It's that clear.

I want to get bigger and stronger at the same time. Not just stronger by any means like a power lifter with high bf and total focus is on numbers. I always push my numbers but rarely do anything less than 5 reps, sometimes 3. Millard your already huge, lol.

 

[Millard]

I want to get bigger and stronger at the same time. Not just stronger by any means like a power lifter with high bf and total focus is on numbers. I always push my numbers but rarely do anything less than 5 reps, sometimes 3. Millard your already huge, lol.

Thanks! It's kinda relative for me. I've been much bigger. And I've spent a lot of time around real bodybuilders. So, I don't really feel "huge" anymore. Before, people would ask me if I was a "bodybuilder". I don't get those questions anymore. Now, a few people ask me if I'm an "athlete" as in a competitive athlete. I didn't know how to take that at first but upon reflection I think it's pretty cool.

When I first got into weights, I wanted to get bigger AND stronger.

Then I stopped wanting to get bigger and just wanted stronger.

Now, I'm not exactly sure. I still want to pursue strength although a spat of injuries has made me a little more cautious. The problem is that I don't know how to train intensely and cautiously - yet.

 

[devildog93]

I don't max every week. I don't even max every week if i'm on aas. There is a cycle to lifting like there is to anything else. i have tried a few variations, but i enjoy the theme of going from a bit higher volume to contest day on week 8. By that i mean the week 8 lifts are singles. Prior to that i am going from 8s down and higher reps on the support work like military press, pull-ups, etc. It sucks on week 1 because i hate reps in general, but you need it to build the gas tank and lay the foundation. It also gives me time to recover from the prior series and build steam for the next peak, or at least that is the theory.

As to my plans, i really don't have any other than to get better and see how far it goes. I am far stronger now in my 40s than i ever was in my 20s, on or off, so i don't think that will slow down too much. What does slow down is how fast i recover. My approach is always to try and develop efficiency and do not get hurt.

The intensity thing is a binary deal for me. It either is or isn't and doesn't seem to have a huge effect on things. My best ever squat was on a day i didn't feel particularly good and had no idea i would be going over 600. The goal was 585 for doubles, then it turned out to be really easy, so 20 more, then 20 more after that. I have had the opposite happen plenty of times as well, where i felt supremely confident and took a giant shit.The problem i have is figuring out how to salvage days like that. That is the one downfall to the types of programs i follow, if things go to crap it hurts both mentally and work-wise. I guess that has gotten me to the point where i just expect things to go correctly and hope i can keep it in an acceptable range. I don't have too many huge jumps, but i really don't have any huge troughs either.

 

[Masters Power]

Some impressive numbers, and I didn't say you were a beginner. I meant that I do not think it's a good idea to Squat bench and Dl three times a week for anyone besides a beginner, especially maxing on each three days a week. With those numbers your pushing I don't see how that could be productive. I think that would burn anyone out and start to hurt strength. So you can squat more than you can deadlift? It's the opposite for me.

I think virtually everyone would agree with you on not maxing or near maxing on deads three times a week. Many experts would disagree with you on the squat as their are several powerlifting programs that have guys squatting multiple times per week including all of the various Smolov programs I have seen.

 

[MrRippedZilla]

This wont be a popular opinion but, IME, the standard deadlift sucks as a movement for bodybuilding purposes for anyone outside of beginners.

Its purely a concentric move with no eccentric portion, which is inferior for muscle growth compared to movements with both concentric & eccentric portions.
Its supposed to focus on leg development, but the limited range of motion and the fact that your lower back/grip will fail first make it a poor choice.
Any focus on back development is purely isometric - inferior to movements with concentric & eccentric portions making it a poor choice for this goal as well.
Those who say its great for strengthen your lower back and/or forearms well...not really. Both of these muscle groups are slow twitch dominant meaning it would take high reps for optimal growth. And anyone who's done high rep deadlifts will know that it completely fries your cns and makes the rest of your workout suffer as a result.

I am a fan of deadlift variations such as Romanians, SLDLs, etc - but the standard deadlift is more of a basic all rounder that advanced lifters simply wont find optimal for muscle growth.

 

[devildog93]

The deadlift is the king of lifts...end of story. People talk it down like the guy at the gym who can't do squats because of his bad knees and promptly runs over to the leg press to put 1000 pounds on it and do partials. Yea, way to go Mr. I Can't Squat Guy.

As to how it works in conjunction with bodybuilding, there are plenty who would disagree with you.

I think it is summed up best by Ronnie Coleman : Everyone wants to be a bodybuilder, but no one wants to lift heavy ass weight.

 

[MrRippedZilla]

The deadlift is the king of lifts...end of story. People talk it down like the guy at the gym who can't do squats because of his bad knees and promptly runs over to the leg press to put 1000 pounds on it and do partials. Yea, way to go Mr. I Can't Squat Guy.

As to how it works in conjunction with bodybuilding, there are plenty who would disagree with you.

I think it is summed up best by Ronnie Coleman : Everyone wants to be a bodybuilder, but no one wants to lift heavy ass weight.

Yea...those are all enhanced guys.
Drugs make your exercise choices and overall training style pretty much irrelevant - studies show this.
This is also why you'll find plenty of awesome looking bodybuilders who do pump style training.

I used to love deadlifts because I'm genetically geared to be good at them (short legs, long arms, etc).
Then I chucked my ego out of the door and focused on lifts that actually help me build muscle in an optimal fashion, not just lift heavy for the sake of lifting heavy.

For naturals, as in guys who need optimal training in order to grow properly, the deadlift sucks compared to the huge choice of other movements available.

 

[gr8whitetrukker]

Deadlifting is some thing thats very dependent on tendon attachment and certain leverage advantages. Ive personally seen many many deadlifters pull crazy poundages that looked like basketball players. IE very little muscle.

 

[gr8whitetrukker]

Its just slightly comical to see a 180 pound dude 6'3" tall pull 600+. Thats just as bad as a dude who's like Paul Dillett. Big as fuck. Weak as fuck

 

[core1]

Nk

 

[Ach3r0n]

i deadlift sumo stance

Ditto. I've got long femurs so I have a hard time clearing my knees on conventional deads.

I did deads twice a week for a bit, but it was doing a number on my CNS. Now I do deads once a week.

 

[devildog93]

Nothing wrong with once a week, but the long femurs thing is one i haven't heard. As to sumo or conventional, i started sumo and was much better at it, but converted to conventional. I thought, which position would i like to be strongest in? I don't wrestle or grapple at all any more, but if i had to i would like to have the power from conventional as i would likely find myself in that position more than sumo. Same goes for anything sport specific that i can think of. Not too many things find me in the sumo position be it lifting transmissions, engine blocks, or people.