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2004/01/31, 02:25 AM
DOH! I did it again - I thought I was logged in. The above 'null' post was mine. Hope that helps.
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2004/01/31, 09:13 AM
thanks =0) I will try that on leg day
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2004/02/02, 04:57 PM
Here is a basic deadlift rountine:
wt x reps x sets
Deadlift
wt x 5 x 3
1.5 min TBS
Good mornings
wt x 5 x 3
1.5 min TBS
Glute-Ham
5 x 3
1.5 min TBS
Back hyper or reverse hyper
wt x 10 x 3
1 min TBS
ABS of some sort
I also warm-up for 10-15 minutes before and end with a great stretch.
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2004/02/04, 09:04 AM
<(----raising hand...what is good mornings and glute-ham exactly
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2004/02/04, 11:45 AM
Good mornings are a great exercise for your posterior chain. Stand with a broom on your back to learn. Bend your knees slightly and keep them in that position. Then push your butt back keeping your lower back arched. Let your body weight transfer on to your heels until your hamstrings tell you to come back up. If you feel pain you have gone to far. A glute-ham is performed on a glute-ham machine. This one is better seen then explained. Check out www.elitefitnesssystems.com for pictures on this one.
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2004/02/04, 11:53 AM
Good mornings are an exercise designed to strengthen the hip extensors (primarily glutes & hamstrings) as well as the lumbar extensors (primarily the erector spinae group - spinalis, longissimus & iliocostalis). This exercise is done with a barbell at a squat rack or more preferably in a cage with stops appropriately placed.
The exercise movement begins with the barbell resting on your shoulders as it would during a back squat. The descent portion of this movement involves flexion of the hip joint while keeping both your knees and lower back remain straight. Descend until your shoulders are almost parallel with your hips, then ascend to an upright position in an exact reverse of the descent.
If from a side view, you draw a vertical line passing through your base of support (midfoot), your hips would move rearward of this line as you descend. This is necessary so that the center of gravity of the barbell + your upper body stays aligned with your base of support.
This exercise will give a tremendous hamstring stretch. If your are new to the exercise always start with a nominal weight and progress conservatively. An empty olympic bar may too much for some people to begin with.
Proper form is an absolute must with this exercise, so don't sacrifice form for the sake of a little extra weight.
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2004/02/04, 11:55 AM
Gatormade, sorry for the duplication. I was typing while you posted. LOL
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2004/02/04, 11:56 AM
I am going to try it right now at work...wish me luck
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2004/02/04, 12:01 PM
well...I must be doing something wrong because it feels just like a squat
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2004/02/04, 12:05 PM
Are you keeping your knees nearly (but not completely) straight?
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2004/02/04, 12:07 PM
should I feel it in my lower back also
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2004/02/04, 12:09 PM
You should feel a stretch right through from your hams-hips-lower back, but shouldn't be painful, just a stretch.
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2004/02/04, 12:09 PM
Leitita, the movement is more like bowing from the hips. You keep your legs almost straight. Bend them slightly and mainly don't lock the knees. Hold the bar across your back like a cross. Bend forward slowly until your back is parrallel to the floor and come back up.
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Its like herding cats.
Charlie
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2004/02/04, 12:12 PM
Wow, this forum hasn't seen this much activity in weeks! :)
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2004/02/04, 12:14 PM
ohhhh okay...wow, that feels goooood =) thanks!!
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2004/02/04, 01:04 PM
Geez, I go to lunch and this topic explodes! :) ursusarktos, don't worry about duplicate posts. It's good to get two perspectives on the same topic. :)
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2004/02/04, 01:11 PM
Its better than "Short Attention-Span Theatre" eh Matt??
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Its like herding cats.
Charlie
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2004/02/04, 02:49 PM
nother good reason to deadlift, pisses the "trainers"( if you wanan cal them that) off in the weight room with all the noise. ( trainers at my place only know how to work machines and clean the machines off, i don't believe you have to be certified or anything, half the time they read a mag)
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---andrew.......adversity causes some to break, but others to break records!
LEAVE YOUR EGO AT THE DOOR!!
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2004/02/26, 11:51 AM
I believe you should be certified by the NSCA as a CSCS or CPT. There are too many people acting as trainers without the correct knowledge base and it leads to injury and misinformation.
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2004/03/11, 05:07 PM
I love to deadlift because it is me against the bar and when I succeed or fail it is because of me nothing else. A good hit makes you train harder. A miss....does the same. Deadlifts are awesome!
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2004/03/22, 12:00 PM
Any other deadlifting stories out there? My buddy, who is also a strength coach, deadlift 600lbs at a body weight of 177! How's that for determination. He works at the University of Richmond with both basketball teams, and the baseball and lacrosse teams. His athletes benefit from his experience with the lift, and results speak for themselves. Check the NCAA brackets.
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2004/03/22, 12:15 PM
I love the deadlift! It is the most frusrating exercise. One week I go at it lift hard and feel good. Next week I go at it and fail! LOL it never seems to get easier just more weight.
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/03/22, 12:18 PM
Here is a older post of mine, before your time gator!:
Have you ever done deadlifts? I mean, have you gone into the gym thinking like. "ok today is deadlift day!"? No? Do you think ok today is leg day squats is next? I do Deadlifts for me is the squat for my back. I think that there is no other exercise like it in the world. I fear it, hate it, and love it. I look forward to deadlifts like a child looks for candy. It is a drug and i am hooked. Tonight I go forth to do battle with it. I feel nervous, like I was before my first real kiss. I will be singularly focused tonight to get a certain weight for 1 rep. This is the key for future deadlift workouts. I feel that this exercise could in fact have its own day if I could find the time. I must hit this weight, there is no question i am ready for it, just a question if my mental state will be strong enough to get it done. I picture it now as i sit here waitng for the time to go lift to appear. The bar is loaded 4 plates on each side, it is resting on the floor. I see a face froma nightmare on the bar, it appears to be laughing at me, mocking me, taunting me to try to lift it. I walk over squat down and set my hands. I breath deeply eyes not really in the present, mind tightening down to a narrow laser sharpend beam of utter concentration. I take another breath, and lift it off the floor, I struggle, feeling the bar scrap my shins bloddy, I feel the titanic strain on my arms, grip, shoulder, all over as the bar clears my knees. I stand up and pull the shoulders back, sweat running in a flood down my face, veins bulging on my neck I lock it out and lower it to the floor. It is done! The battle is over and I have beaten the demon, it no longer taunt me, but rather sulks away to wait till next week. For it never really is defeated, just beaten back for a time. I wipe my brow, my whole body is afire with a righteous blaze of accomplishment. Then, I realize that next time, next time is fast approaching for battle. I must stand ready each time to defeat the deadlift.
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LIFT HEAVY! BECOME STRONG, LIKE BULL!
7707mutt@freetrainers.com
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2004/03/22, 01:45 PM
Don't worry about it. Your not deadlifting for mass. You're deadlifting for strength and power. It also means that you are more efficient now. If your strength gains go stale then drop me a line and I'll help you out.
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2004/03/22, 01:50 PM
Here is a great article on Testosterone Mag written by Dave Tate:
The Top 10 Deadlift Mistakes
Mistake #1: Training the deadlift heavy all the time
Very few people can train the deadlift week after week and still make progress. I feel the only ones who can get away with this are the ones who're built to deadlift. If you're built to pull, then the stress on your system is going to be less than those who aren't built to deadlift.
The deadlift is a very demanding movement and it takes a lot to recover from. This is compounded if you're also squatting every week. The squat and deadlift train many of the same muscles and this is another reason why you don't need to train the deadlift heavy all the time. Years ago the only deadlifts I did off the floor were in meets. The rest of the time was spent training the lower back, glutes, and hamstrings. While my deadlift increased 40 pounds over the first few years, I did run into some problems with this approach.
The major problem I had was when I'd go to a meet I didn't know where to place my feet and if I got stuck I didn't know how to adjust. Since I'm not built to deadlift, these things aren't natural to me. I had to find a way to put some pulling back in the program without taxing the system. What we came up with was a session of speed deadlifts with a moderate weight pulled for five or six singles. This way the weight was heavy enough to teach good form and not too heavy to tax the system. This worked out to 45 to 50% of max to be trained after the dynamic or speed squat workout. These don't need to be done every week but should be used as the meet or test day get closer.
I still suggest letting the box squat train the deadlift muscles with dynamic squat training of eight sets of two reps in a wave-like sequence. (For squat training details, see the following articles: Periodization Bible Part II, Squatting from Head to Toe, and TNT Part II for cycles and percentages.)
Let the max-effort day be for training the heavy deadlift. Try to pull off pins, off mats, or with bands one out of every four to six max effort days. Let the other day be some type of medium or close-stance good morning or low-box squat.
Mistake #2: Pulling the shoulder blades together
This is a mistake I made for years. Stand in a deadlift stance and pull your shoulder blades together. Take a look at where your fingertips are. Now if you let your shoulders relax and even round forward a little you'll see your fingertips are much lower. This is why we teach a rounding of the upper back. First, the bar has to travel a shorter distance. Second, there's less stress on the shoulder region. It'll also help to keep your shoulder blades behind the bar. You'll read more on this later.
Mistake #3: Rounding the lower back
This is another mistake I see all the time and most lifters know better. It happens most of the time because of a weak lower back or a bad start position. While keeping your shoulders rounded you must keep your lower back arched. This will keep the shin straight and the shoulders behind the bar and keep your body in the proper position to pull big while keeping the back under minimal stress.
If you pull with a rounded back, the bar is going to drift forward away from the legs, thus putting you back into a very difficult position from which to recover. When the bar drifts forward, the weight of it will begin to work against your leverages and cause you to have a sticking point just below the knees or mid-shin level. When you pull you can either arch your back in the beginning standing position before you crouch down to pull or once you grab the bar. Either way it's important to keep the lower back arched and tight.
There are many ways to strengthen the lower back for this. Good mornings, reverse hypers, and arched back good mornings are a few. You can also use a band around your traps and feet for simulated good mornings. With this technique you only use the bands and train for higher reps (in the 20 to 30 rep range) for local muscular endurance.
Mistake #4: Not having enough air in your belly
As with most exercise you must learn how to breathe. Stand in front of a mirror and take a deep breath. Do your shoulders rise? If so, then you need to learn how to breathe. Learn to pull your air into your diaphragm. In other words, use your belly! Pull as much air into your belly as possible, then when you think you have all you can get, pull more. The deadlift isn't started by driving your feet into the floor; it's started by driving your belly into your belt and hips flexors.
One note on holding air while you pull. You do need to try and hold your air as long as possible, but this can only last for a few seconds while under strain because you'll pass out. So for a long pull, you're going to have to breathe or you'll hit the floor and people will stare. While there are several people out there who may think this is a cool thing, I disagree. It's much cooler to make the lift!
So when you reach the point where you begin to really have to fight with the weight, let out small bursts of air. Don't let it all out at one time or you'll lose torso tightness and cause the bar to drop down. By letting out small bursts you can keep your tightness, continue to pull, and lock out the weight.
Mistake #5: Not pulling the bar back
The deadlift is all about leverage and positioning. Visualize a teeter totter. What happens when the weight on one end is coming down? The other end goes up. So if your body is falling backward, what happens to the bar? It goes up! If your weight is falling forward the bar will want to stay down. So if you weigh 250 pounds and you can get your bodyweight to work for you, it would be much like taking 250 pounds off the bar. For many natural deadlifters this is a very instinctive action. For others it has to be trained.
Proper positioning is important here. If you're standing too close to the bar it'll have to come over the knee before you can pull back, thus going forward before it goes backward. If your shoulders are in front of the bar at the start of the pull, then the bar will want to go forward, not backward. If your back isn't arched the bar will also want to drift forward.
For some lifters, not being able to pull back can be a muscular thing. If you're like myself, I tend to end up with the weight on the front of my feet instead of my heels. This is a function of my quads trying to overpower the glutes and hamstrings, or the glutes and hamstrings not being able to finish the weight and shifting to the quads to complete the lift. What will happen many times is you'll begin shaking or miss the weight. To fix this problem you need to add in more glute ham raises, pull-throughs and reverse hypers.
Mistake #6: Keeping the shins too close to the bar
I'm not too sure where this started but I have a pretty good idea. Many times the taller, thinner lifters are the best pullers and they do start with the bar very close to their shins. But if you look at them from the sides they still have their shoulders behind the bar when they pull. This is just not possible to achieve with a thicker lifter.
If a thicker lifter with a large amount of body mass — be it muscle or fat — were to line the bar up with his shins, you'd see he would have an impossible time getting the shoulders behind the bar. Remember you need to pull the bar back toward you, not out and away from you. So what I believe happens is many lifters look to those who have great deadlifts to see how they pull, then try to do the same themselves. What they need to do is look to those who are built the same way they are and have great deadlifts and follow their lead.
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.
Mistake #8: Not keeping your shoulders behind the bar
You've already read this a few times in this article and it's perhaps the most important thing next to hip position in the execution of the deadlift. Your shoulders must start and stay behind the barbell when you pull deadlifts! This will keep the barbell traveling in the right direction and keep your weight going backward. The deadlift isn't an Olympic lift and shouldn't be started like one.
I did a seminar with Dr. Mel Siff at one of his Supertraining camps (one of the best investments you can ever make!) and we showed the difference between the two positions. For the Olympic lifts you want the shoulders in front of the bar; for the deadlift you want them behind the bar. Period. The amount of misinformation out there about this is incredible.
Mistake #9: Looking down
Your body will always follow your head. If you're looking down then the bar is going to want to travel forward. At the same time you don't want to look at the ceiling. Focus on an area that keeps your head in a straight up and back position with the eyes focusing on an upper area of the wall.
Mistake #10: Starting with the hips too low
This is the king of all mistakes I see. Too many times lifters try to squat the weight up rather than pull the weight. Think back to the number of times you've seen a big deadlift and thought to yourself how much more the lifter could've pulled if he didn't damn near stiff-leg it. I see it all the time. Someone will say, "Did you see his deadlift?" Then the other guy will comment, "Yeah, and he stiff-legged the thing." Am I telling you to stiff leg all your deadlifts? No, not at all.
All I want you to do is look at your hip position at the start of the lift when you pull and watch how much your hips move up before the weight begins to break the floor. This is wasted movement and does nothing except wear you out before the pull. The closer you can keep your hips to the bar when you pull, the better the leverages are going to be.
Once again, next time you see a great deadlifter, stand off to the side and watch how close his or her hips stay to the bar throughout the pull. If you're putting your ass to the floor before you pull, your hips are about a mile from the bar. You're setting yourself up for disaster when the lever arm is this long. This is also the second reason why lifters can't get the bar off the floor. (The first reason is very simple: The bar is too heavy!)
You need to find the perfect spot where your hips are close to the bar, your shoulders are behind the bar, your lower back is arched, your upper back rounded, your belly full of air, and you can pull toward your body. Nobody ever said it was going to be easy, but then again, what is? (Definitely not training in a commercial health club….)
Conclusion
After I'd discussed my pulling concepts with my new trainer friend, he was a little set back. He'd never heard these things before and didn't really know what to believe. After this I took him back out on the gym floor and started guiding him through a few deadlifts. A few corrections here and there and in no time at all he pulled 405. This wasn't an easy lift for him but he made it and with that his confidence grew.
Next, I let him in on the best training advice he'd ever hear. I told him the first thing he needed to do was spend more time under the bar and suggested he find a real gym and start training with those who were much stronger than him. The best training secrets come from the small garage gyms with very strong lifters, not the spandex driven, neon-machine warehouses. This, I told my friend, would be his introduction to the dark side, and with hard work and proper training, he may one day even enter the Dead Zone!
For more information about Dave's training concepts, you can visit his web site at EliteFTS.com. The site is complete with an article section and Q and A, as well as an exercise index section detailing many of the movements explained in this article. The online store also has many training videos for sale also detailing these methods, including the highly reviewed seminar video. (T-mag reviewed)
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2004/03/22, 01:51 PM
Another great article:
Why?
By Jim Wendler
For EliteFTS.com
We’ve all been there. Whether it be in front of our families, while lying in bed with a significant other or while sipping on a few cold drafts with a new acquaintance at a bar, we’ve all encountered the question; “Why do you powerlift?” Dave Tate addressed this very question in his article “Could this be it?” But after attending a seminar in Nazareth, Pennsylvania I think I finally found my reason why.
During the seminar, Bob Youngs asked John Bott, Mike Miller, Bill Crawford and I all to come up with reasons of why we lift weights and do what we do. I have to admit that I was a bit caught off guard. This is rare and I was able to put together a fairly reasonable answer. But after that weekend which was full of numerous PR’s, tremendous camaraderie, great stories, excessive food intake and a few beers I know why.
The funny thing is that you know why, too.
I don’t have to sit here at my computer giving you reasons for the hours of time I’ve spent on the phone with customers talking about such things as why I like 4 board presses better than rack lockouts.
Or why Dave and I sit around and pass ideas around for hours; most of which end up being absolute trash.
Or why Bob Youngs calls every single day and we talk about everything and anything.
Or why I’ve got a can of super adhesive glue made for white water rafting sitting in my kitchen in an attempt to alter my squat suit.
Or why the bench shirt has given me (and everyone else) more stress than a rogue collection agency.
Or why I spend thousands of dollars every year in an attempt to total “X” amount of weight with no plans on making the money back.
No one ever asks a collegiate, professional or an Olympic athlete this question. It is assumed that either money, fame, “love of the game”, or pride in one’s country all play a role in these athletes’ motivation. This is assumed and it is accepted.
There is a growing trend in powerlifting to unify all organizations with an attempt to mainstream the sport. There is talk of putting powerlifting in the Olympics. I’ve even heard of rumors of getting rid of the powerlifting equipment because “normal” people don’t understand why some can’t get 600lbs of bar weight to their chest when bench pressing.
I don’t understand.
I’m not in this sport to make money. I’m not in the weight room in the early morning so that normal people will accept me. I’m not concerned with those that say a bench shirt is cheating. I don’t care where you lift or what your rules say. I don’t care if you don’t like the IPA and the supposedly bad judging. I certainly don’t care who squatted what weight in what gear and in what federation.
I care about strength.
It’s that simple and for some, it’s too confusing.
They want me to visit the online forums and rant and rage because someone says that Westside is all about gimmicks and drugs. They want to trap me into an argument about some random training philosophy that may or may not contradict Louie Simmons’ latest article. They want me to make an effort so that the “Average Joe” will be able to understand my drive and my dedication.
Nothing frustrates them more than silence and success.
During the Nazareth seminar, I had the opportunity to meet Mike Miller and help spot him during a 1000lbs. box squat. There wasn’t a single person in that room that needed to ask Mike Miller “why would you want to do that?” Everyone in that weight room new why. So when Bob Youngs asked me that question, I think that my answer didn’t really matter. Everyone knew.
So the next time someone asks you that tired, boring question, respond with the one word, “Strength”. If they don’t understand, don’t waste your breath.
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2004/03/22, 03:10 PM
Right on Gatormade! I agree the animalistic need for greater strength. Since gama radiation isnt doing it pushing the steel will.
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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 a beast and that is enough.
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2004/03/22, 10:42 PM
Why do I love the deadlift?. Because it is the lift of truth. You can't cheat the deadlift then pad it with deceptive numbers. Either you get that weight all the way up or you don't, and there's no fooling youself about it.
I see guys at the gym where I go to put 4 plates/side on the bar, do 1/4 squats, then then talk about about how they can squat 400 lbs. They may really believe it to be true, while it's unlikely that they could full squat 225. This kind of thing frequently happens with most other exercises.
Whenever I hear someone say they can squat this or leg press that, I always ask "how's your deadlift?" because it will give the single best indication of their overall body strength. If their max deadlift poundage is well below their stated max squat poundage, you can be sure that they aren't full squatting.
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2004/03/23, 10:03 AM
That is a great point!
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2004/03/23, 06:51 PM
wow, some great info, I "think" i have deadlift on my workout sheet today, (just started doing the one from this site) and I was not too sure on how to do it, wrote down some of your advice (especialy Gatormade thanks Chief!) going to apply it today. Wish me luck!
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Sean "TBAR" Johnson -USAF-
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2004/03/29, 11:01 PM
Deadlifting is a lift that is highly misunerstood. Some people look at it and think there is no value in it for athletes. I feel it is just as important as squats. It taxes the posterior chain, especially the hamstrings, more than the squat does. I would like to see an EMG comparison for the hamstrings between squats and the powerlift deadlift. My hamstrings are blown after deadlifting. I feel my hammies after squatting but not like I do after deadlifting. The meet doesn't start until the weight is on the floor...
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2004/03/29, 11:09 PM
I have been doing 5-8 sets of 1 on the speed deadlifts of late. I superset them with sets of 2 on the box jump. I do the same number of sets for the box jump as I do for the speed deadlift. Example of last weeks Dynamic effort work:
Box squat(super low box)
40something %
275 x 2 x 10
Speed deadlifts <---> Box jumps
400 x 1 BW x 2
400 x 1 BW x 2
400 x 1 BW x 2
400 x 1 BW x 2
400 x 1 BW x 2
Glute-hams
light 3 sets
Band goodmornings
Heavy 3 sets
Back hypers
Roman sit-ups
I don't have my journal sitting in front of me so I can't give you the exact numbers on the auxiliaries because I change them up so much.
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2004/04/02, 12:58 PM
what do u guys mean when you say 600 of 220, or 450 of 180 etc?
Also im a lil confused, rev mentioned to keep the bar as close to shins as possible, whilst gatormode says to keep the bar away from shins. Unless gator is talkin bout dif exercise?
BTW I do this exercise, my form is definetly not perfect but have followed the instructions very carefully by FT. I do a 10, 10, 9, 8 on these, is that alright? And oh yea...this is damm exhausting, people musta lied to me when they said squats was the king.
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2004/04/02, 06:05 PM
I place the bar over my toes so I can pull up and back without dragging on my shins. That drag creates friction which will slow the bar down. Plus, I can use my body weight as leverage when I place it over my toes. There are several schools of thought on this and you need to find the one that works best for you.
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2004/04/03, 09:10 AM
============
Quoting from Hellscream:
what do u guys mean when you say 600 of 220, or 450 of 180 etc?
Also im a lil confused, rev mentioned to keep the bar as close to shins as possible, whilst gatormode says to keep the bar away from shins. Unless gator is talkin bout dif exercise?
BTW I do this exercise, my form is definetly not perfect but have followed the instructions very carefully by FT. I do a 10, 10, 9, 8 on these, is that alright? And oh yea...this is damm exhausting, people musta lied to me when they said squats was the king.
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The 600 @ 220, & 445 @ 180 refers to lbs lifted at a given body weight (and yes, body weight being the smaller # :big_smile:).
Although there is a general template for proper form, each individuals' anatomy will account for some variation in the exact form. Personally I'm a shin scraper (though I make sure the swings out enough to clear my knees on the way up). I always wear sweats when I DL because of this.
Again the DL is a pure strength exercise and total concentration on each rep is critical. 10, 9, 8 reps sounds pretty high for this exercise. Aside from a warm up set with an empty bar, I only do 1-4 reps per set.
Your right in that you will definitely use more total muscle mass deadlifting than squatting. Only the power clean (with or without the jerk) and the snatch utilize more total muscle mass than the DL. However those are power movements (very rapid) not pure strength lifts like the DL. Additionally and unfortunately, the vast majority of gyms are not set up for for clean and snatches (platforms & rubber plates).
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2004/04/03, 09:57 AM
ah i see. ursusarktos - ft gave me those reps, im on a mass program, should I lower the reps?
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2004/04/03, 10:56 AM
While I don't know the specifics of your program, for the DL specifically, I would lower the reps and make it the 1st exercise of the workout on the day you do them.
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2004/04/12, 08:01 AM
umm another question about the deadlift. Your suppose to do a overhand/underhand grip, usualy with left overhand and right underhand I think. Do you have to switch this grips around in between sets? ie left underhand, right overhand.
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2004/04/12, 08:33 AM
I switch grips back and forth from set to set or even mid-set sometimes.
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2004/04/14, 07:59 AM
Your leg development is a direct reflection of your character. Weak legs mean a weak will. Show me a man whose upper body is larger than than his lower body and I'll show you a man who will settle for mediocre success in all walks of life. (to be continued)
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2004/04/14, 08:04 AM
Never will he win a championship. Deficient legs are a sign that he cannot take the strain of a leg workout that would be of maximum benefit, because a good leg workout bears no resemblance to a good workout for any other body part. The only pure substance for your training, and the only faculty that produces mass and separation, is irrepressible lust to find masochistic ecstasy in a level of pain unendurable by any other human being. When you're pumped to a rage that melys your skull, blisters your eyes, and burns your thighs with a madness that makes you want to chew them off at the hips just to ease the agony, then you can go home. You've worked your legs!!:angry:
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2004/04/14, 11:10 AM
Geez, I love this thread! When you bring a plastic pail to the gym on heavy leg days instead of wrist straps, you're on the right track.
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2004/04/14, 01:46 PM
I feel you there my man!
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2004/04/15, 07:35 PM
My leg workout had me chewing at my hips today!:angry:
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2004/04/15, 07:56 PM
BTW should u be experience any bit of pain at all on the lower back when doing this exercise?
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2004/04/19, 06:08 PM
Gatormade, earlier you mentioned RDL's. I'm not sure what those are. Could someone please tell me?
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Pain is but a threshold to greater strength.
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2004/04/19, 06:35 PM
I was currently just wondering to myself how a guy like franco columbu at a bodyweight under 200lbs could deadlift 730lbs? How did his body take all that weight?
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2004/04/19, 08:53 PM
jplatz rdl's are romanian deadlifts.
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My gym dues are not paid with money.
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2004/04/19, 09:03 PM
An RDL is a Romanian Dead Lift. Your stance determines your grip. Take a slightly than shoulder width apart stance and grip the bar just outside your thighs. Bend your knees slightly and keep them there. Then push your butt back until your hamstrings are screaming at you. If you feel pain you went too deep. Keep your low back flat or arched. Keep the bar tight to your legs. As you lower the bar let your body weight shift to your heels.
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2004/04/19, 10:20 PM
Thanks Hec and Gator. I appreciate th info. I'll be starting Gator's beginning program next week after establishing a few 1RM's.
I'll keep you updated.
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Pain is but a threshold to greater strength.
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Deadlift; why we do it
