You can’t just jump into your deadlift without some preparation: you’ll injure yourself and won’t reach the weight you have potential to reach because the area isn’t warm enough. And of course, when I feel loose and warm. I usually do 5 minutes of medium intensity, to the point when I start to sweat and my breathing has deepened. I know you’re itching to get at the plates, as I am, but honestly, five minutes on the cross trainer/eliptical are 5 valuable minutes. Well, the more you get into lifting weights, the more you will realize that sometimes it feels like you are doing just that. No-one would ever recommend you run straight onto the field and start playing a full contact sport without warming up. Not to be confused with the warm-up sets (below), I find a real quick warm-up is essential before doing any weight lifting in the gym. I want a strong lower back more than anything, so it’s big weight, low reps and long rest intervals all the way. I see guys pounding out big 12 rep sets but I personally don’t care for it. Given that the lower back is the main target area, with glutes and hamstrings coming close seconds I don’t really see the point in big hypertrophy sets.
The Deadlift is a lift for strength in my opinion. I combine these because the big strength lift is the Deadlift and it really works over the lower back amongst other things.įollowing that with middle-upper back exercises allows the whole area to be worked in the same session and keep warm and mobile during it too. This article is covering the Deadlift and accessory lifts for the back muscles. There is also the option of combining Squat with Bench or Military and the same with Deadlift.Īgain, this is a personal choice, but on a 4-day-week strength/growth cycle, it’s a perfect set-up to blast one a day and have 3 “rest” days (I’ll get to why that’s in “quotes” later). The lower back, glutes and hamstrings are used heavily in a dead lift and I don’t feel I maximize my squat if I do it after (and vice-versa). In the normal course of things I like to put my all into each one, and I can’t do that if I hit them in succession. Legs should remain tense but not locked straight.
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