Sumo DL vs Standard

[Rodja]

How can you determine whether you've gained size with or without DOMS considering the length of time that is required to develop muscle tissue? I dont get DOMS after every workout, yet I can't isolate whether I gain or not from it.

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I've gained roughly 15lbs this year without significant DOMS at any point and most of my training falls under what is generally not considering optimal hypertrophy as I am a powerlifter with little emphasis on volume, primarily low reps, and little TUT. IMO, intensity and overreaching along with proper nutrition are going to be the true determinants on hypertrophy and not trivial things like DOMS or the "pump."

[howwedo107]

I only get DOMs after I take a week off of lifting other then that I rarely if ever get them and I've gained plenty if muscle this year...I use to think if I wasn't sore I wasn't growing but from my experience it makes no difference in my size or strength if I get DOMs or not

[dds]

had to remove link

i have one stupid question, is there a diffrence between the chain placement: end of bar vs. center?

and great pull, love doing sumo's for my fat ass

[bmftisftw]

rodja, this is my max pull, i know i did a bit of lifting with my back, but can you give me some tips to help me fix it, I have been working on my glutes a little bit more to help with the lockout and stuff. but i need a little bit more direction as i dont normally have a lifting partner and i dont have a coach available.

i have been watching elitefts to try to take tips away from those videos.

[kmh23]

I gotta disagree on the idea that dl don't cause hypertrophy. I know for some it may not. But dl have made a huge impact on the way whole back looks. Erectors all the way up to upper traps. Granted My form is totally different than most use. I try to pull with as little hip and glute as poss. Squeeze hard at the top and an extremely slow negative all the way down.

[Rodja]

i have one stupid question, is there a diffrence between the chain placement: end of bar vs. center?

and great pull, love doing sumo's for my fat ass

With a DL bar, yes, but not so much on standard bars.

rodja, this is my max pull, i know i did a bit of lifting with my back, but can you give me some tips to help me fix it, I have been working on my glutes a little bit more to help with the lockout and stuff. but i need a little bit more direction as i dont normally have a lifting partner and i dont have a coach available.

i have been watching elitefts to try to take tips away from those videos.

You're a wreck on sumo. You essentially turned it into a sumo SLDL and I think you have moreso an inappropriate mental approach to sumo. You have to envision the actual leg movement like a leg press instead of a deadlift. Your upper body should roughly stay in the same position throughout the movement unlike conventional pulls.

Your setup is aligned properly. Hips are low, legs are flared, and a tight arch. However, your hips shoot up at the beginning of the movement and it causes your shoulders to go in front of the bar and turns the lifts into a lumbar centered movement instead of a hip centered movement.

Compare the movement of yours to mine:


I do slightly lean about 1/3 of the way through the movement, but I corrected it. Since then, I have fixed this problem and added another 40# to my sumo by pushing off the outside of my foot just like a squat and pushing through my glutes.

If you watch this, you'll see what I mean by pushing out on my feet:


The movement of the bar should be a straight line and not a slightly curved ROM like a conventional pull. That is one of the biggest misconceptions regarding sumo.

[bmftisftw]

With a DL bar, yes, but not so much on standard bars.



You're a wreck on sumo. You essentially turned it into a sumo SLDL and I think you have moreso an inappropriate mental approach to sumo. You have to envision the actual leg movement like a leg press instead of a deadlift. Your upper body should roughly stay in the same position throughout the movement unlike conventional pulls.

Your setup is aligned properly. Hips are low, legs are flared, and a tight arch. However, your hips shoot up at the beginning of the movement and it causes your shoulders to go in front of the bar and turns the lifts into a lumbar centered movement instead of a hip centered movement.

Compare the movement of yours to mine:


I do slightly lean about 1/3 of the way through the movement, but I corrected it. Since then, I have fixed this problem and added another 40# to my sumo by pushing off the outside of my foot just like a squat and pushing through my glutes.

If you watch this, you'll see what I mean by pushing out on my feet:


The movement of the bar should be a straight line and not a slightly curved ROM like a conventional pull. That is one of the biggest misconceptions regarding sumo.

thank you rodja i appreciate it mane! this is what i meant i really do need a coach or something. thanks again rodja