Q: The deadlift is popular at my gym. I watch people pile on the weights and do doubles and singles. Is it an exercise you recommend?
A: If you’re a powerlifter, yes. That’s because you do that lift in competition.
If you’re training for hypertrophy, it does have a few size-building qualities. For example…
At the bottom you get a good stretch overload on your middle trapezius muscles. And at the top you get a wicked stretch on your upper traps.
You’re training the middle area of the stroke for your spinal erectors and glutes. And with all of that muscle synergy, or teamwork going on, you get some decent metabolic stimulation—maybe even some anabolic hormone release…
That last benefit makes it a good option for higher-rep conditioning work, which Jonathan and I used to do with a Trap Bar.
The biggest benefit of doing heavy regular deadlifts is to your orthopedic surgeon’s bank account eventually. That’s because there’s a lot of spine compression at the top, not to mention shoulder-capsule stress.
Oh, and if you use an over-under grip to prevent the bar from rolling, you put your biceps on your under-grip arm in a precarious position to possibly rip from the bone and roll up your arm like a window shade. Fun stuff…
There are more efficient and safer ways to get all of the positive benefits above from other low-risk exercises…
For example, shrugs will give you upper-trap stretch overload plus the added benefit of contraction. Same with chest-supported rows for middle traps (see Old Man, Young Muscle more on these exercises).
So, no, I don’t recommend heavy regular deadlifts. And yes, I’ve done them in the past—with little reward and lots of aches and pains.
I still do semi-stiff-legged deadlifts for hamstring stretch, a 15-rep set, but heavy regular deadlifts is an exercise plagued by too much danger with little reward. Of course, a greedy orthopedist would disagree.
Sculpt your perfect physique: Get the ideal exercise for each muscle, the best add-on moves for ultimate mass, complete 35-minute workouts, exercise start/finish photos, and details on building muscle fast and efficiently in Old Man, Young Muscle.
And you still get The Muscle-On, Belly-Gone “Diet” ebook FREE for a limited time when you add Old Man, Young Muscle to your mass-building library. Go HERE.
Till next time, train hard—and smart—for BIG results.
—Steve Holman
Former Editor in Chief, Iron Man Magazine
www.X-Rep.com
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Plus, it can help bodybuilders get freaky ripped faster than ever (see the pic of the 69-year-old who is shredded at the link below).
Remember, when you’re leaner, you look bigger than ever… And best of all, your body can MAKE this fat-blasting enzyme by eating these specific foods… and they taste GREAT.
Our colleague, the man who owned the gym that Lou Ferrigno trained at in “Pumping Iron,” turned us onto this. He’s using it himself to shed fat faster than ever, and he’s in his 50s. Get the details and see his photo HERE.