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2005/07/18, 10:35 AM
I really want to increase my deadlift. It is by far the lift that I am most proud of. Since January I have increased it by near 90 pounds, but I want more. I have maxed at 315x1. I regularly hit 275x3 or 4 at the end of my sets.
My question is what can I do that may cause this to increase. I can only squat around 225-245. I think that I neglect my legs sometimes since I only do them every other week. The reason for that is because I am on my feet all day every day and only feel like I can do an adequate leg workout that often.
I recently read a post from Menace3000 that said the back machine helped him a lot. Has anyone else found anything that helped them a lot? Or do you think that I should really concentrate on improving my squat first?
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2005/07/18, 05:54 PM
Glute/Ham machine works well
Good Mornings are great
hyperextensions
stiff legged deadlifts
romanian deadlifts
lower back extension machin
row movements, where you don't keep upper body fixed...(sitted cable rows, barbell rows, t-rows.....swaying a little bit)
consider....combining...(supersetting)...2 exercises to get gains...for example...deadlifts+glute/ham...although do it on the last/heavy set....also if you choose to go with a heavy intensity....give yourself more time....for example if you choose reps in the 5-8 range...i would rest 6-8 days between lower back workouts...if you go 1-4.....+superset....I would rest for 10-16 days in between workouts...this means that although you can do other back exercises...you need to give lower back more time to recover because deadlifts place tremendous amount of stress on your nervous system...as do heavy squats...so keep that in mind...
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2005/07/18, 08:34 PM
I would focus on squats and goodmornings. If you feel your leg devolopment is lacking, then it may be holding up your deadlifting progress. Menace is right about deadlifts putting alot of stress on your back.
defianetly squat. dont neglect the king of all exercises.
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2005/07/18, 10:33 PM
Thanks Menance and Wrestler for responding. Both of you seem to know an awful lot about weight training so I got some good answers here. What exactly is a romanian dl? I do straight leg dls on leg day so should I maybe alternate weeks with that and regular dls? Say one week I do reg dl on back day, then next week straight legs on leg day but avoid dls on back day?
Again thanks to both of you.
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2005/07/19, 01:19 AM
becarefull with the good mornings to much weight to soon and you will get hurt. I usually keep the weight low and go for a good stretch. I did work up to a 135 good morning yesterday lol.
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I am that
which must be feared, worshipped and adored. The world is mine
now and forever.No one holds command over me. No man. No god. I am ANIMAL! and that is enough.
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2005/07/19, 09:06 AM
I am fairly new to deadlifting myself, but I just read an article on using the Trap bar to do deadlifts. Since the weight is centered around your body and you don't have to worry about clearing your knees the stress is taken off of the back. You can also involve the legs more and get close to a squat if you want to.
I may try them in my workout tonight.
Here is the link to the article.
http://davedraper.com/insider-tell-all-technique.html
A quick google search for "trap bar deadlift" will get you a whole lot more info.
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2005/07/19, 11:50 PM
Make sure you squat regulary bc that is the foundation of every exercise...especially deadlifts. Rest is also important because you need to give your muscles time to grow. Menace had the best advice...all i can do is back him up.
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2005/07/20, 11:02 PM
trap bar deadlift puts less emphasis on your lower back, and more on your legs. I would advise a mixture of both. Also, power cleans are a great exercise to try. They are very similair in regards to muscles used to deadlifts, just a little different technique. Either way your picking up weight off the floor. also, grip work will always help solidify a deadlift.
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2005/07/21, 01:02 PM
I am unsure what a romanian dl is. Could someone specify?
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