Separate the Strong from the Weak

[DEEPER KEMICAL]

DEADLIFT!


http://www.t-nation.com/findArticle.do?article=194dead
this is a great article for those who want to build up some respectable numbers when deadlifting.

[matty k]

youre all about the deadlifts

[RICKY]

I love deadlifts. I pulled 275 this week for 7. I was pretty happy

[DEEPER KEMICAL]

youre all about the deadlifts

i feel as if deadlifts are the biggest test of overall body strength. i love doing them and i look foward to them every single time i go to the gym

[TheHipHopBillGates]

I love deadlifts. I pulled 275 this week for 7. I was pretty happy

Mistake #7: Training with multiple reps

Next time you see someone doing multiple reps on the deadlift, take note of the form of each rep. You'll see the later reps look nothing like the first. In competition you only have to pull once, so you need to learn how to develop what's known as starting strength for the deadlift. This is the strength needed to get the bar off the floor without an eccentric (negative) action before the start.

In other words, you don't lower the bar first and then lift the weight as you do with the squat and bench press. When you train with multiple reps you're beginning to develop reversal strength, which isn't needed with the deadlift.

These two reasons are enough to keep the deadlift training to singles. If you're using multiple reps with the deadlift, then stand up in between each rep and restart the lift. This way you'll be teaching the proper form and be developing the right kind of strength.

[RICKY]

[QUOTE=TheHipHopBillGates]Mistake #7: Training with multiple reps


I would like to think my form was perfect through all 7. I could have done more, but I would havethen been jerking the wait around. In all my years of lifting I have never seen anyone go for just one rep on deadlifts, but maybe I am wrong with the way i do the exercise. Thanks for the input though

[DEEPER KEMICAL]

1 rep training i feel does nothing for me. i need atleast between 8 and 12 for me to feel worked.

[NickyDice]

Deadlifts are probably the most productive exercise out there. The rep range depends on your goals (strength, speed...), but no matter what rep range, deads count more towards your overall development more than any other exercise.
Maybe it's just me, but people who deadlift regularly have a certain "rugged" look not just on their back, but in legs, arms, trap/delts and forearms as well (I know it sounds kinda fruity, but I don't know how else to describe it).

[DEEPER KEMICAL]

no you are absolutly right, i notice it too. i also notice the shoulder cap too from poeople who dead and those who dont. its a full body exercise so its natural for all the body parts to get sculpted.

today i did my most

i did 5x5 and i hit up 275 for 5.

im gonna aim for 3 plates by summer. hopefully

[TheHipHopBillGates]

no you are absolutly right, i notice it too. i also notice the shoulder cap too from poeople who dead and those who dont. its a full body exercise so its natural for all the body parts to get sculpted.

today i did my most

i did 5x5 and i hit up 275 for 5.

im gonna aim for 3 plates by summer. hopefully

so deadlift works your shoulders?

[DEEPER KEMICAL]

so deadlift works your shoulders?

indirectly yes.

[TheHipHopBillGates]

the best exercise i know for shoulder definition or to get the "cap" is taking a straight bar, holding it by your hips extending it up and out so that your arms are extended out in front of you at shoulder level holding it there for a second and then bending your arms and pulling it back against your shoulders still as shoulder level, back out and down for one. I know this is just like one added step on a regular movement but it's by far the best execise i've ever done for shoulder definition and I've never seen anyone do it in the gym except the guy I learned it from years ago.

[NickyDice]

Deeper Kemical, good shit bro. You can probably get up to 315 earlier than the summer. Just make sure you check your form, and try different variations of the dead, to see which suits your skeletal structure/muscle insertions better. Im my case, I couldn't get past 315 for a couple reps for the longest time, until a powerlifter buddy of mine suggested I try the sumo variation, since my leg, torso and arm length would be better utilized. Once I got comfortable with the movement, the weight literally busted through the roof. I think in about a month to two months, I hit 405 for a single. Man, that was a huge step for me. LOL, but what made me feel real hardcore was the fact that I busted capilaries in my eyes, so they looked blood red.
Keep that up, most people don't even bother to do the hard exercises.

[DEEPER KEMICAL]

Deeper Kemical, good shit bro. You can probably get up to 315 earlier than the summer. Just make sure you check your form, and try different variations of the dead, to see which suits your skeletal structure/muscle insertions better. Im my case, I couldn't get past 315 for a couple reps for the longest time, until a powerlifter buddy of mine suggested I try the sumo variation, since my leg, torso and arm length would be better utilized. Once I got comfortable with the movement, the weight literally busted through the roof. I think in about a month to two months, I hit 405 for a single. Man, that was a huge step for me. LOL, but what made me feel real hardcore was the fact that I busted capilaries in my eyes, so they looked blood red.
Keep that up, most people don't even bother to do the hard exercises.

thanks alot bro for the advice. i never thought to try variations. i would imagine that would help me boost up some numbers. for me 275 was a good pull because i never hit those numbers before. i felt awesome when i pulled it up for the 5th and final rep...405 is an awesome pull bro...what are you up to now?

[NickyDice]

Last friday, I pulled 425 for 7 doing the sumo variation. that was my best since 2003, where at my biggest and strongest (about 210lbs), my best dead was 495 for a single. After that, I got myself into a situation, so I had no access to anything resembling weights for about a year. Right now at 190lbs (which were a pain in the ass to gain back), I guess 425 for 7 is not too bad.

I'm definitely not where I was planning on being though. I wanted to break 500 at under 200 lbs by the summer. I'm sort of in a limbo right now, since I'm contemplating if I should try to drop weight/maintain muscle. My trainer is trying to get me to go to the Empire State Games, so in case I committed to it, I'd have to drop about 15-20 lbs to make weight. I'm just waiting right now-I'm still not sure if I want to go through with it. It's partly due to me not wanting to lose what i killed myself trying to gain, and partly due to time limitations (a lot of school-gotta get off the academic probation..., work, etc). Time is not on my freakin' side over here.

[DEEPER KEMICAL]

do you feel the sumo you can pull more because there is less range of motion, and less distance for the bar to travel? 425 for 7 is not even close to bad. shit my 275 feels like nothing now lol i guess i gotta keep hitten them weights

[Deez Nuggets]

thanks alot bro for the advice. i never thought to try variations. i would imagine that would help me boost up some numbers. for me 275 was a good pull because i never hit those numbers before. i felt awesome when i pulled it up for the 5th and final rep...405 is an awesome pull bro...what are you up to now?

Definitely has to experiment with variations. All the while I was doing them with my grip wider then my feet. I switched up to close grip wide footing and my form and strength are night and day different. I feel a lot stronger, less lower back discomfort, and a lot more comfortable doing it this way. I haven't take my 1 rep max, but i'm hitting 265 for 6 on my final set with no problem. I'm going to stay at that weight until I have full control and perfect form at that weight.

[NickyDice]

I think my body mechanics are not suited the best for conventional deads. I have legs that are a little on the long side compared to my torso/arm proportions, so with conventional deads, I either have to squat down way too deep, or bend over too far to grab the bar after establishing my foot position/grip. That means that either it's all legs, or all back that starts the movement. that limits the weight way too much, and invites injury.
With sumos, I don't have a very wide stance (it's wider than shoulder width though) , but it puts me in a more powerful takeoff position, so my thighs, lower and upper back all work together from the start. the range of motion is not that much different, except for maybe a couple of inches, no more. Give different grips/foot placement a try. You never know if you'll discover the sweet spot that gives you more power.

Nicola

[TheHipHopBillGates]

just out of curiousity what part of your workout do you guys do this in?

[DEEPER KEMICAL]

i do deadlifts on back day and its the first exercise i work on.