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Dead lifts
- Thread starter wak706
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MsBeverlyHills
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musketeer said:
hahha.. good advice
Ive seen guys do both, but the majority of guys at my gym put them first (including me).
I'm assuming you work out on a bodypart split (such that deadlifts are part of your "back day"), rather than a 5x5 or similar routine where you're working the entire body at each workout. Given that, I would definitely put the deadlifts first. For sheer max stimulus of the muscles of the back, you just can't beat deadlifts -- that's your meet and potatos. Follow them up with pulldowns, rows, etc, but get the deadlifts in first. Otherwise, you end up essentially prefatiguing the back by doing all your lat pulldowns, rows, etc. first. In that case, you'll not only get less benefit from the deadlifts (by limiting the weight you can handle), you may also be more susceptible to injury (which, on a scale from good to bad, would be very bad).
Guinness5.0
New member
Guessing here...Jim Ouini said:
Isn't it b/c that's the order they're in at a meet? Most pl meets go squat, bench, dl, right?
Guinness5.0 said:
Possibly. Plus, Korte's 3x3, like the 5x5 cycle, trains the entire body in each workout. On a typical bodypart split, you'd squat first on your leg day, deadlift first on your back day and bench first on your chest day. These are your basic lifts -- your big, compound movements -- so you hit them fresh. When you're squatting every workout (or squatting and deadlifting, in the case of Korte's 3x3), you've got to make some hard choices. Frankly, I'd also squat before deadlifting because when you're legs are tired from squatting, all it means is that you can't deadlift quite as much. On the other hand, if you've deadlifted first and your back is fried, your back could very well end up shooting the L-5 and L-6 vertebrae straight out and lodging them in the ceiling in the middle of a difficult squat.
Naturally, that's something to be avoided.
mpc
"Think of Tiger Woods out there hitting a bucket of balls. He's not swinging the 5-iron to get stronger -- he's swinging it to hone the groove. Hone the groove."
blut wump
New member
The gym owner would be pissed if I perforated his ceiling like that. It'd probably be worse than using chalk.
That's probably as good a reason as any for doing the exercises in the order Korte puts them. I can also imagine that emptying your CNS first on the deadlift would leave little left over for squat and bench whereas the other two would only eat into your dead rather than eliminating it. My most gruelling workouts this year have been after doing heavy deads. After them, everything seems heavy.
That's probably as good a reason as any for doing the exercises in the order Korte puts them. I can also imagine that emptying your CNS first on the deadlift would leave little left over for squat and bench whereas the other two would only eat into your dead rather than eliminating it. My most gruelling workouts this year have been after doing heavy deads. After them, everything seems heavy.
musketeer
New member
I used to DL last all of the time because Dorian Yates always did as part of his heavy duty style training. The fact that the upper back was prefarigued was a good thing beacuse itis the hips and lower back that do most of the actual lifting. I used to really look forward to finishing the workout by quickly working up to a heavy set of 5-8 reps. I would, for working sets, do:
Weighted Chins: 1 x 8-12 (pronated grip)
Lat Pulldowns: 1 x 6-10 (curl grip)
Barbell Rows: 1-2 x 5-8 (either grip)
Rear Delt Laterals: 1 x 10-15 (dumbels)
Deadlift: 1 x 5-8 (sometimes rack deads)
Weighted Chins: 1 x 8-12 (pronated grip)
Lat Pulldowns: 1 x 6-10 (curl grip)
Barbell Rows: 1-2 x 5-8 (either grip)
Rear Delt Laterals: 1 x 10-15 (dumbels)
Deadlift: 1 x 5-8 (sometimes rack deads)
MsBeverlyHills
New member
musketeer said:
when I trained w/Charles Glass- he ALWAYS put deads last!!! The theory behind that is training for bodybuilding, you want to have high reps & train deads last so your can keep your reps high for the other back exercises. He also trained squats last.
Tweakle
New member
first, they require the most effort, work the most muscle and have the highest potential to injure you if you're not 100% focused.
If you must do them last, do rack pulls.. less technical and slightly less load on the lower back. I wouldn't do bb rows in the same workout as deads, I literally would be unable to row anything worth rowing after a couple of heavy sets of pulls.
If you must do them last, do rack pulls.. less technical and slightly less load on the lower back. I wouldn't do bb rows in the same workout as deads, I literally would be unable to row anything worth rowing after a couple of heavy sets of pulls.
super_rice
New member
For the Korte 3x3 the most logical thing to do is to deadlift first, as, in my opinion, the consequences of loosing concentration during full squats would be something much worse. Plus, it is easier to stay tight and concentrated doing deads. Squatting does not cause as much lower back fatigue as deads anyway.
When I lifted just one or two major lifts day, I'd always deadlift first, unless I had to squat. Both lifts require a static contraction (well, depends how you go about it I guess) that leads to fatigue in the area, but squats did not really cause much fatigue while after deadlifts it was pretty much a sure thing.
When I lifted just one or two major lifts day, I'd always deadlift first, unless I had to squat. Both lifts require a static contraction (well, depends how you go about it I guess) that leads to fatigue in the area, but squats did not really cause much fatigue while after deadlifts it was pretty much a sure thing.
Illuminati
New member
just do them first
