Deadlifts..... should I, shouldnt I

[bigyin1314]

Been reading through a lot of the archives, and one thing that keeps on popping up is deadlifts. Currently my back/bicep day looks like:

All 4x8
Single Arm BB Rows
Pullovers
BB Rows
Bicep Curl
Preacher Curl

I'll be honest, am slight scared of deads, due to some lower back problems that I have. However, the more I look into it, the more I realise that I should probably be doing them.

My question is, should I replace one of the back exercises with deads, or should I add them to the routine. Also, if anyone knows of any good links to show proper form, that would also be a huge help. I'm thinking sumo's would prob be better for me, but if anyone has any better ideas, I'm all ears.

 

[Allon]

I was in the same position your are a few months ago and I decided to do them anyway. It was a good choice.

Add them on top of your current back routine, it is almost the same as mine and I feel I could do even more for the back apart from the deds, rows, pull downs and overs.

Here is the key to avoid injury:
Make sure you have a trainer help you do them at least the first 3 times you do them.
I am doing regular deads.
Go light. When I say light I mean...LIGHT. I mean, nowehere near max. Nowhere. Forget max, just don't think about it.
I started the first 2-3 weeks doing 3 sets of 5 reps with 5 pounds on each side of the pole. Get it? Light... Don't expect anyone who has not had a back injury to understand this. So don't even listen to anyone who thinks it is a pussy workout.
After those 3 weeks I changed the routine to 2 sets of slightly higher weight and am gradually adding weight. that is 2 sets of whatever reps between 6 - 15, cos no matter what, it will not be hard to do it. Ok, I will add more weight for the 6 reps (40 pounds each side by now) but I will do 1 - 2 sets max, maybe only one as for that I need 1-2 warmup sets also. And I will only do that weight 2-3 routines in a row and then up the reps and lower the weight for a few weeks.

Now here is the thing. I am making gains on wieght and size anyway, and... my back hardly ever hurts anymore. It is good for me, just the movement. But I really know that if I were to go anywhere near my limits, I would almost for sure injure myself so fuck it. I am making gains anyway so I am happy...

If you are asking to go ahead and do ded as I just explained then yes do it, it will be good for you almost for sure, as long as you stop doing them at the slightest pain.
If you are asking if to do deds like most people would or treat it like any other body part then my answer is NO.

KILL THAT SHIT (by doing it the right way for yourself)

 

[bigyin1314]

cool, will give it a try then..... with regards to form... links?

 

[long2821]

cool, will give it a try then..... with regards to form... links?

http://www.exrx.net/WeightExercises/GluteusMaximus/BBDeadlift.html

 

[psychedout]

I do deadlifts every second backworkout, but thats just me. I have gone months without deadlifting, and the lift never seems to loose any strength.

IMO deadlifting tells you how good you are doing in the rest of your training. I'm not big on deadlifts -- the most I get out of them is a big set of traps.

 

[bignate73]

i agree. definitely add them in. even if its not that heavy for conditioning. your lower back health will thank you. your bent over rows will thank you. your squats will thank you, your functional day to day activities will thank you. lower back work is often overlooked in bodybuilding because its not a mirror muscle...but it can take you out of the game really fast!!

 

[curgeo]

Very True Nate.

The lower back and abdominals are the key to all strength training. The stronger you can make them, the more weight that can be transfered when doing lifts. Functional strength depends on making the lower back stronger.

You should also look at learning how to do goodmornings. I feel these are just as good as deads for your lower back, but they take the quad out of it. Deads are better for overall growth, but when just targeting the lower back I like good mornings.

I would also suggest dropping one of the rowing movements while keeping one.......and start adding some chinning movements. Pulldowns are okay, but chins will really put the width on your back. The rowing will thicken it up, but the back is a muscle that functions from many different angles. That is also why it so important to work the lower back with deads and GM's.

If you need any help, email me at [email protected]

 

[bignate73]

i love GM'S.

wouldnt substitute them for hyperextensions....EVER!

 

[ghettostudmuffin]

I really like stiff-legged deadlifts myself for low back strengthening using 10-15 reps.

Really like them with dumbells.

 

[Tweakle]

due to some lower back problems that I have

I have a blown out disc, I pull heavy and often. Work into it slowly and stay smart but don't ever sell yourself short for fear of reinjury