Without a doubt, the deadlift is one of the top three movements a bodybuilder can use to add mass to his physique. Not only does it train the back, but it adds overall mass to the entire frame. Proper deadlifting technique can lead to new gains in muscle and strength. Improper lifting, however, can lead to serious injury which can keep you out of the gym for months, or suffering form back pain for the rest of your life. It just takes one bad rep to change your days – forever. This is why deadlifting should be taken very seriously. Here are some tips you can follow to help make your deadlifting workouts safer and more productive. Start right You need to create a vertical line from the ground, starting with your shoulders and leading to your ...

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Of all workout exercises, deadlifts is the only exercise that works out the upper and lower body simultaneously. The arms, abdomen, lower back, upper middle back, the butt, hamstrings, upper thighs and the chest are the main beneficiaries of this exercise. Vast amounts of energy are consumed in this exercise making it a great fat reducing exercise. The basic requirement for this exercise is good form. This is because flexibility is required for extending the hip area in order to work the lower back area. Types of deadilft exercises a. The Romanian deadlift Start with a short warm up of about 15 minutes. Bend slightly to grab the bar in a manner such that the elbows are at the same height with the knees. With a shoulder width grip, grab the bar with an over hand grip. Lift the weight with the legs and not the ...

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Dead lifting is a very rare exercise among bodybuilders. Even the few who do it use the variations, which have a bias on the ends they are pursuing. Some of these ends may be power lifting. There are many benefits, which come with dead lifting, and doing one of its variants is very helpful to the body. It is common in competitions but its relevance in fitness ends just about there. You will rarely hear people talking much about their pulling abilities. The sheer size of the body muscles determines the extent to which you can endure the routines involved in the dead lift. Not that there is much to fear or prepare for in terms of the number of calories you will have to burn, the key issue here is motivation. Other people will question your proprieties since this routine ...

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There’s the good, the bad, and then there’s the ugly. Which kind of deadlifter are you? Let’s look at three sets of characteristics associated with each set of training. You might be surprised where you land in this list. The Good This is standard, textbook form deadlifting. You use a belt and wrist wraps, and you complete every repetition under complete control. This is how you are supposed to deadlift on the majority of your repetitions of this exercise. The repetitions are fluid with pauses at the top and bottom. There is no jerking. Squeeze the bar up from the floor. The only problem with training in this format is that the lifter isn’t going to be able to push his back anything past failure, which often requires breaking perfect form. The Bad This ...

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There has recently been a discussion in bodybuilding bulking circles about the necessity of training arms when in off-season mode. Some bodybuilders feel that this period should be devoted mainly to weight gain and compound movements, and that spending time on exercises such as one-arm isolation dumbbell curls really won’t lead to mass gains, the goal of the off-season lifter. Others believe that if you don’t train arms, you’re simply not a true bodybuilder. Let’s look at both sides of this argument, and see who’s closer to the truth. Don’t train arms when bulking Have you ever seen what happens when a powerlifter diets down for a bodybuilding show? He often outright crushes the competition due to the size of his chest, back, shoulders and legs. The primary movements of the powerlifter are the squat, deadlift, and bench ...

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We’ve all seen those guys in the gym wearing tight workout gear while dominating the scale at a very brutal 145 pounds. They hop from machine to machine, working their tails off yet never really moving that much weight. And, as the years pass, they never really look much different either. They don’t look worse, per se. But they don’t look better. They use circuit training (lining up multiple movements in a row) to train their full body. Their bodies reach a level of development congruent with the demand of circuit training, and they stop growing. Should we write off circuit training as a result? Not necessarily. We can mock the level of development of these spandex giants, but if we apply our own understanding of hard work and progressive resistance to ...

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Are you a bodybuilder who just can’t seem to make any meaningful gains in terms of size or strength? Are you tired of the same old routine and diet that you’ve used for the past few years? Have you reached a plateau which you just cannot break, no matter how much you try? Perhaps it’s time to mix things up. For the next month, you are no longer a bodybuilder. For the next two months, you are a powerlifter. Now that you’ve changed your title, it’s time to change your diet and training habits. You’re not going to become a *full* powerlifter, as they worry about weight classes and restricting their weights. You are going to focus on the numbers but throw your own scale out the window for the time being. ...

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In the early days of bodybuilding, trainers entered the gym on Monday morning and they trained for MASS.  Lots of compound sets, lots of heavy weights, and they trained the entire body.  They went to lunch and the gym afterwards, and then they took the next day off.  They returned Wednesday, then Friday, and they did it again!  Very popular in those days were the “Golden Six”, a group of six compound movements which essentially trained the whole body using mostly free weights, and lots of heavy weight.  Here is a sample workout using the Golden Six movements. Bench Press = 4 sets of 6 to 10 repetitions Squat = 4 sets of 6 to 10 repetitions Military Press = 3 sets of 6 to 10 repetitions Deadlift = 3 sets of 6 to 10 repetitions Barbell Curls = 3 sets of 6 to 10 repetitions ...

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When designing an effective bodybuilding weight lifting plan, care should be taken to ensure that you hit the Master 8 bodybuilding movements each week. If you do this, you will gain strength and size. You body will have not have a choice! Deadlift – The core mass builder. Done on back days, it adds pounds of muscle to your back and glutes. Always start back day with it. Squat – The granddaddy of them all! Squat first on leg day. Go heavy with a spotter. Break parallel on each squat, or don’t bother coming to the gym. SLDL – Stiff-Leg Deadlifts. They make the hamstrings pop and bring out lower back detail. Rows – Barbell or dumbbell rows should follow deadlifts on back day. They will make you thick. Bench Press – The standard staple of ...

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For many body parts, attaining a pump is the key to muscle growth. If you are able to flush blood into the region, you are able to create growth. Picture the abs, or the forearms, or the shoulders. High-repetition routines with low weights tend to cut these muscle groups right up, and deliver some sparkling muscularity. For other body parts, using heavy weight is an absolute must. You can do leg extensions for ten years, but you’ll never develop massive quads without doing squats and leg presses. You can do cable crossovers until you’re blue in the face. But until you pick up some dumbbells or a barbell and do some heavy chest presses, your pectorals will always be lacking. And with no body part is this belief more true than the back. ...

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