Author Topic: Dead Lifts (Read 7038 times)

D4 · « **on:** June 01, 2011, 03:43:31 am »

Since I am trying to primarily focus on my lower body strength, I want to keep my upper body stuff to a minimum, with enough work to just maintain/gradually and slowly build. I want to Dead Lift and Squat 2x a week, but what I was wondering was, is Dead Lifting heavy 2x a week enough to maintain my upper & middle back/lats muscle mass and strength if not gradually build it?

Also, wouldn't dead lifts be as beneficial if not more beneficial to jumping for single leg jumpers, since single leg jumping is p-chain dominant?

$ick3nin.v3nd3tta · « **Reply #2 on:** June 01, 2011, 11:57:55 am »

You must use the lowerback when you jump.

What works it more optimally?. Squats or deads?.

D4 · « **Reply #3 on:** June 01, 2011, 03:06:22 pm »

Quote from: Raptor on June 01, 2011, 04:31:48 am

Nah, the deadlift can be way too much an "isolated" low back exercise. You can use very little leg strength and a lot of low back to lift in the deadlift.

In terms of upperbody I'd limit my training to pushups, chinups, pullups and dips.

But ASSUMING one uses a lot of legs, like when I dead lift, I feel it the most on my hamstrings.

I don't like the bodyweight exercises because I can do 20+ in all 4 of those exercises now, so doing dips and push ups, is just as time inefficient as bench pressing to me.
Basically what I'm asking is, If I just do the big 3 lifts, bench/deadlift/squat, will those 3 be enough to work my WHOLE body (mainly the back as well)? If I can limit my workout to just those 3, with a little core, I can be pretty time efficient and lower body focused.

$ick3nin.v3nd3tta · « **Reply #4 on:** June 01, 2011, 04:24:03 pm »

I read that deadlifts hit the glutes harder than squats.

Hip thrusts seem to own both for the glutes.

Raptor · « **Reply #5 on:** June 01, 2011, 06:12:43 pm »

Quote from: $ick3nin.v3nd3tta on June 01, 2011, 04:24:03 pm

I read that deadlifts hit the glutes harder than squats.

Hip thrusts seem to own both for the glutes.

Read that article from the glute guy, eh?

dirksilver · « **Reply #6 on:** June 01, 2011, 06:31:16 pm »

Quote from: Ineedtodunk on June 01, 2011, 03:06:22 pm

Quote from: Raptor on June 01, 2011, 04:31:48 am
Nah, the deadlift can be way too much an "isolated" low back exercise. You can use very little leg strength and a lot of low back to lift in the deadlift.

In terms of upperbody I'd limit my training to pushups, chinups, pullups and dips.

But ASSUMING one uses a lot of legs, like when I dead lift, I feel it the most on my hamstrings.

I don't like the bodyweight exercises because I can do 20+ in all 4 of those exercises now, so doing dips and push ups, is just as time inefficient as bench pressing to me.
Basically what I'm asking is, If I just do the big 3 lifts, bench/deadlift/squat, will those 3 be enough to work my WHOLE body (mainly the back as well)? If I can limit my workout to just those 3, with a little core, I can be pretty time efficient and lower body focused.

i'd probably say this is fine but you'd need to add in a pull and some calves work me thinks

so do weighted pull ups also and do standing calf raises after squats

dirksilver · « **Reply #7 on:** June 01, 2011, 06:34:24 pm »

this basically seems like a three day split

monday lower body -heavy squats, light DLs or whatever and calf work

wedensday upper body -bench press and weighted pull ups

friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging

D4 · « **Reply #8 on:** June 01, 2011, 06:52:21 pm »

Quote from: dirksilver on June 01, 2011, 06:34:24 pm

this basically seems like a three day split

monday lower body -heavy squats, light DLs or whatever and calf work

wedensday upper body -bench press and weighted pull ups

friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging

dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?

My calves are pretty strong, so I think I can skip these for the 8 weeks.

dirksilver · « **Reply #9 on:** June 01, 2011, 07:14:00 pm »

Quote from: Ineedtodunk on June 01, 2011, 06:52:21 pm

Quote from: dirksilver on June 01, 2011, 06:34:24 pm
this basically seems like a three day split

monday lower body -heavy squats, light DLs or whatever and calf work

wedensday upper body -bench press and weighted pull ups

friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging

dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?

My calves are pretty strong, so I think I can skip these for the 8 weeks.

how much time are we talking here brother?

and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha

D4 · « **Reply #10 on:** June 01, 2011, 07:34:22 pm »

Quote from: dirksilver on June 01, 2011, 07:14:00 pm

Quote from: Ineedtodunk on June 01, 2011, 06:52:21 pm
Quote from: dirksilver on June 01, 2011, 06:34:24 pm
this basically seems like a three day split

monday lower body -heavy squats, light DLs or whatever and calf work

wedensday upper body -bench press and weighted pull ups

friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging

dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?

My calves are pretty strong, so I think I can skip these for the 8 weeks.

how much time are we talking here brother?

and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha

LMAO alright dirk. Well aiming for 45min-1 hour at most. It's just my dead lifts and squats take a long time because of heavy weights/few reps/ long rest between sets, they eat up a lot of time. But from what I hear, without a direct pulling exercise, I won't be able to maintain my back, so I gotta get that in there I guess.

$ick3nin.v3nd3tta · « **Reply #11 on:** June 01, 2011, 07:49:01 pm »

Quote from: Raptor on June 01, 2011, 06:12:43 pm

Read that article from the glute guy, eh?

I read everything, good or bad.

That is how we advance.

dirksilver · « **Reply #12 on:** June 01, 2011, 07:55:27 pm »

Quote from: Ineedtodunk on June 01, 2011, 07:34:22 pm

Quote from: dirksilver on June 01, 2011, 07:14:00 pm
Quote from: Ineedtodunk on June 01, 2011, 06:52:21 pm
Quote from: dirksilver on June 01, 2011, 06:34:24 pm
this basically seems like a three day split

monday lower body -heavy squats, light DLs or whatever and calf work

wedensday upper body -bench press and weighted pull ups

friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging

dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?

My calves are pretty strong, so I think I can skip these for the 8 weeks.

how much time are we talking here brother?

and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha

LMAO alright dirk. Well aiming for 45min-1 hour at most. It's just my dead lifts and squats take a long time because of heavy weights/few reps/ long rest between sets, they eat up a lot of time. But from what I hear, without a direct pulling exercise, I won't be able to maintain my back, so I gotta get that in there I guess.

you ought to just try and do pull ups between suqat or deadlift sets if you think you can manage it...thats probably your best option

D4 · « **Reply #13 on:** June 01, 2011, 08:00:44 pm »

Quote from: dirksilver on June 01, 2011, 07:55:27 pm

Quote from: Ineedtodunk on June 01, 2011, 07:34:22 pm
Quote from: dirksilver on June 01, 2011, 07:14:00 pm
Quote from: Ineedtodunk on June 01, 2011, 06:52:21 pm
Quote from: dirksilver on June 01, 2011, 06:34:24 pm
this basically seems like a three day split

monday lower body -heavy squats, light DLs or whatever and calf work

wedensday upper body -bench press and weighted pull ups

friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging

dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?

My calves are pretty strong, so I think I can skip these for the 8 weeks.

how much time are we talking here brother?

and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha

LMAO alright dirk. Well aiming for 45min-1 hour at most. It's just my dead lifts and squats take a long time because of heavy weights/few reps/ long rest between sets, they eat up a lot of time. But from what I hear, without a direct pulling exercise, I won't be able to maintain my back, so I gotta get that in there I guess.

you ought to just try and do pull ups between suqat or deadlift sets if you think you can manage it...thats probably your best option

Yeah man I just came up with a schedule I think I can pull off within under a hour. Check my journal's May 26 post and let me knwo what you think. Link is in my sig

dirksilver · « **Reply #14 on:** June 01, 2011, 08:30:19 pm »

Quote from: Ineedtodunk on June 01, 2011, 08:00:44 pm

Quote from: dirksilver on June 01, 2011, 07:55:27 pm
Quote from: Ineedtodunk on June 01, 2011, 07:34:22 pm
Quote from: dirksilver on June 01, 2011, 07:14:00 pm
Quote from: Ineedtodunk on June 01, 2011, 06:52:21 pm
Quote from: dirksilver on June 01, 2011, 06:34:24 pm
this basically seems like a three day split

monday lower body -heavy squats, light DLs or whatever and calf work

wedensday upper body -bench press and weighted pull ups

friday lower body -heavy deadlifts and light squats or whatevs calf work and some lunging

dirksilver, it's because during summer im gonna have a 8 week span where I can only work out 2 days a week, and each session Im gonna be pretty time limited. That's why I was wondering if I can skip the upper body pull workout, and get away with just dead lifting. I'm guessing no?

My calves are pretty strong, so I think I can skip these for the 8 weeks.

how much time are we talking here brother?

and just call me Dirk...it looks weird to me to see people reply to me as dirksilver hahaha

LMAO alright dirk. Well aiming for 45min-1 hour at most. It's just my dead lifts and squats take a long time because of heavy weights/few reps/ long rest between sets, they eat up a lot of time. But from what I hear, without a direct pulling exercise, I won't be able to maintain my back, so I gotta get that in there I guess.

you ought to just try and do pull ups between suqat or deadlift sets if you think you can manage it...thats probably your best option

Yeah man I just came up with a schedule I think I can pull off within under a hour. Check my journal's May 26 post and let me knwo what you think. Link is in my sig

meh...i dunno if super setting is a good idea...but i'll admit i'm no expert...if i were you i'd just stick with squating one day and dead lifting the other...or just picking one and stick to it for the 8 week period

also depending on what you are looking to do you could make this a hypertrophy block and hit 3 or 4 sets of like 8 to 10... or you could make it a pure strength and stick to lower reps...i dunno!!

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Author Topic: Dead Lifts (Read 7038 times)

D4

Dead Lifts

Raptor

Re: Dead Lifts

$ick3nin.v3nd3tta

Re: Dead Lifts

D4

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$ick3nin.v3nd3tta

Re: Dead Lifts

Raptor

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dirksilver

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dirksilver

Re: Dead Lifts

D4

Re: Dead Lifts

dirksilver

Re: Dead Lifts

D4

Re: Dead Lifts

$ick3nin.v3nd3tta

Re: Dead Lifts

dirksilver

Re: Dead Lifts

D4

Re: Dead Lifts

dirksilver

Re: Dead Lifts