Q:  So what's the deal with stiff-legged deadlifts? Are they good for mass or just a good stretch? A: That's the age-old debate isn't it? Unlike curling movements for the hams, I find SLDLs create soreness on a regular basis because of the eccentric stretching and lengthening. It's just the opposite of curling that hits the muscle in the middle of the belly. It's hitting the muscle from both ends and then crunching from either end into the middle. I personally think you need both types of work for the hams, but I like SLDLs most of all because I believe that stretching the muscle and then placing resistance on it within a portion of the range actually nets results better than anything else in terms of just plain development. Ultimately, this equals greater size, but it also equals better condition ...

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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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