- 03-06-2008, 11:51 AM
- 03-06-2008, 12:53 PM
use your back not you r arms to pull you up. Focus on the muscle as you are pulling. Make sure to switch you rgrips every couple of weeks
03-06-2008, 01:28 PM
I definitely feel that deadlifts are the best back exercise there is. Look at any powerlifter with a good pull and they will undoubtfully have an awesome back to go along with it.
03-06-2008, 01:42 PM
03-06-2008, 02:00 PM
But as far as us bodybuilders go I feel that contracting the back is important for back development.
03-06-2008, 02:20 PM
There was actually a very good article in M&F a few months back on deadlifts. I was looking through it at the airport and it intrigued me enough to buy the magazine.
While I am a puny guy I still do deads twice a week. I can tell you there is no other lift I do that comes close in intensity, even squats. When I finish a set my heart is racing, sweat is pouring and even at my puny work out weight of 265# I feel like an animal. A professional BB helped me a lot when I was getting my form down. The best two points of advice he gave me where to keep the bar as close to my shins/knees/thighs as possible through out the motion (I actually scap my knee caps most of the time) and to use a good set of straps so your grip does not hinder the amount you lift.
While it is a brutal exercise it is the last one I would take out of my routine.
If you gym has a power rack and you want to take the legs completely out of the lift you can always do rack deads. You will be surprised at the amount of weight you can do.
03-06-2008, 02:24 PM
03-06-2008, 02:27 PM
03-06-2008, 02:30 PM
(i would say keep it up and you'll be jitting twice that one day,but you already know that)
03-06-2008, 02:35 PM
Funny thing is how few people do them. I think I have only seen about 3 other guys at my gym do deads. About the same amount that do full squats...
03-06-2008, 03:00 PM
Very true.I love full deads and have perfect form,but rack deads are another story.I keep my back arched like you would with reg deads,but i feel pain in lower back,i feel no pain whatsoever with full deads.What was the pro's name that helped you?
I just started to realise that i may of been keeping the bar away from my body,not sure but i may have been.This was a while ago they hurt my back and when i tried them again i felt the same pain to a much lesser extent that ended up getting bad,so i dismissed them altogether.Right now i'm doing upper mon and thurs and legs tues and fri.Sometimes i don't do deads cause of sore hamstrings,so i will prob try rack deads mon keeping the bar close as with reg deads
03-06-2008, 03:01 PM
If you did your triceps would fail before adequately taxing your chest...
...same w/ the back. You want your biceps to be fresh because they will be involved in all pulling movements...they are necessarily involved in pulling movements...
You also want your biceps to be in their stongest position as well. Here is Arthur Jones had to say about it the first bulletin he ever published (by-the-way there is a lot of very good information in those old bulletins):
The Latissimus muscle; most bodybuilders perform exercises for the
Latissimus muscles with a wide grip - under the sincere, but badly mistaken, impression that
such a wide hand spacing provides more "stretch" than would be afforded by a narrower grip.
Secondly, all conventional forms of chinning and "pull-down" exercises for the Latissimus
muscles involve working the upper arm muscles; and as noted previously, the weakness of
these arm muscles prevents the trainee from working the torso muscles as hard as he should
for best results. This being true, then why do most bodybuilders work their Latissimus muscles
with the arms in their weakest possible position?
We have already seen that the arms are strongest (for bending) when the hands are twisted
into a supinated position; this being so, then why make the arms any weaker than necessary -
when they are already too weak for the production of best results even in their strongest
position? Yet most bodybuilders do exactly that; they work their Latissimus muscles while
keeping the arms twisted into their weakest possible position.
By simply giving the hands the maximum possible twist in the direction of full supination, the
bending strength of the arms will be markedly increased; and it will then be possible to work the
Latissimus muscles much harder than it would have been with the hands in a pronated position.
03-06-2008, 03:12 PM
I do also do tris before chest about every 6th week. It seems to help actually. It may be that it just helps more with pulling different stabilizers in to help, i'm not really sure.
03-06-2008, 03:54 PM
definately thinking outside the box easye.Is that you in your avatar?If so,is it recent?You don't look 190,i guess all i got is the traps to base this off of.
03-06-2008, 03:57 PM
I know I read it from one of the big name trainers, maybe on t-nation, the idea of doing the bis before back, or tris before chest occasionally just as a shocker. I just can't recall where the article was. It has seemed to work for me, I do put up higher #s the next workout. I wouldn't think of doing it for every workout.
03-06-2008, 04:09 PM
I am a little embarrassed because I can not remember the pro's full name. His first name was Warren. He works out at the Gold's Gym in Midland, TX. I was there traveling for work for 6 weeks this summer and got to know him while I was there. He had retired from professional competition but he was still freaking huge. He was the biggest guy I have ever seen personally. He was a tremendous help to anyone that had a question. Helped me more in 6 weeks than any thing I have ever read.
03-06-2008, 04:20 PM
try some snatch grip deads, emphasize on spreading the lats out at the top of the movement, when your glutes are tightening
hit your pull's/chin's ups from every damn angle you can think of,
wide grip pulls, close grip pulls, close grip chins, strernum pulls etc.
start stretching your lats like a mother, twice a day.
hang from a bar, till your grip gives out,
stretch them out by squating in front of a vertical pole (powerrack frame) and pull your lats out, one at a time, hold the postion for like 30 secs.
Practice, you gotta practice pushing them out, stand in front of a mirror and really try to push them out, you gotta play around with it for a bit, but it will come
03-08-2008, 02:00 AM
thanks everyone...Ive tried deadlift two days ago and yes this might be the missing part of my exercise
03-08-2008, 02:35 AM
I like the hammer strength machines especially the front lat iso pulldown, I do them one arm after the other allowing the other arm to stay extended under tension whil the other one can really focus on pulling with the lat, again using no thumbs, and alternating back and forth. Its a great exercise and works just as well if you have individual cable pull downs for each arm.
03-08-2008, 11:10 AM
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