Deadlifts II

[Columbus]

When incorporating deads weekly, would it be best to use a higher rep range for 4 sets (8-10) one week rather than constantly going heav and overtraining or would rack pulls from shin level be a better solution?

[IBdmfkr]

With someone as tall and lanky as you I'd be more concerned on form than anything to prevent injury C.
Half Deads are good for back development and allow you to pull more weight but Deads from the floor help improve your core quite a bit more so I'd incorporate both, maybe alternate each week but allow yourself adequate rest, take atleast 1day off after pulling IMO as it's very hard on your CNS and requires rest.

[Columbus]

what a decent rep scheme for rack pulls...........tomorrw is off!

[IBdmfkr]

It varies.. I like to do 2working sets.
Normally something like this for deadlifts:
warm-up: 135 x 15
1.5min rest
warm-up: 225 x 12-15
2min rest
1st mild work set: 315 x 10-12 (to ready my body for the extra weight but not fatigue me for my final set)
2.5min rest
Work set: 500 x 8-10 (when you hit 10 reps, next workout move up in weight and shoot for 6-10 reps.)

I do the same fashion with Half-Deads from the rack, starting point is right below knee level.

[Columbus]

Perfect...I'll do the racks today, coupled with dbell rows and deads from the floor next week coupled with str8 bar rows.......thanks bro.......do I have decent form?

http://video.google.com/videoplay?do...deadlift&hl=en

[Columbus]

warm-up: 135 x 15
1.5min rest
warm-up: 185 x 12-15
2min rest
1st mild work set: 225 x 10-12 (to ready my body for the extra weight but not fatigue me for my final set)
2.5min rest
Work set: 300 x 8-10 (when you hit 10 reps, next workout move up in weight and shoot for 6-10 reps.)

I do the same fashion with Half-Deads from the rack, starting point is right below knee level.[/QUOTE]


thats wht mine looks like now probably..............

[IBdmfkr]

You're going too heavy with your second warm-up and your 1st workset IMO.
I'd go with this:
95 warmup
135 warm-up if needed
185 first mild workset
and then go into your heavy set.. no reason to waste energy on your 1st workset unless you're going to go all out, it's not doing anything for you other than getting your muscles/tendons/ligaments ready for the increased weight so don't wear yourself out.

btw, the video link didn't work.

[chest6]

I am going to start doing that.

I found out my body really doesnt like pulling maximum weight week in and week out. My CNS can't really handle it

When I used this rep scheme, my strength went up like crazy for about a 2 month period then hit a wall. From now on I think I will train something like this

Work up to max double
4-6 rep range
4-6 rep range
off
work up to max triple
work up to max double
off

somthin like that.

Your body will let you know...as well as your strength progress.

[IBdmfkr]

When doing HIT I find it necessary for me to take a week off from training all together every 6-8wks or so. Like chest said my CNS takes a beating every workout so my body needs the break and I always come back heavier and stronger after my off-time. Pretty cool.

[Columbus]

this is what I did:


TUESDAY JANUARY 23, 2007
WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
Rack DEADLIFT 135x8 205x8 225x6 235x6 255x4 275x4

DUMBELL ROW 60x8 70x8 80x8 90x10

LAT PULLDOWN 150+x10 150++x10 170x8 170+x8

PULLOVER 60x11 60x9 60x8

VBAR Pulls 90x10 100x10 110x8 130x7-8

REAR DELT FLYS 20X15 30x12 machine 60,75,90 x15,12,1 30x12

WEIGHTED SIT-UPS 2 X 15

HANGING LEG RAISE 2 X FAILURE

[IBdmfkr]

WAY too many sets for back.

First you don't need to "warmup" 3sets on DL's and deff not with half the weight that you'll be using for your last set..
Do one or two warm-up sets with say the bar or 95lbs, one work sets with say 185 and then one ALL OUT set with 275. I bet you'd get it 6-8times rather than 4 by doing it this way, maybe even 10-12times which means you could move up in weight.. you're wearing yourself out with all the crap before your heavy set.

DB rows: Why warm-up again? Do two sets to failure here 6-10reps. perfect form and really push yourself.

Lat pulls: Again, you're wasting energy and sets, 2 sets here.

Pullover: Something I like to start a workout with, but No reason to be doing the same weight 3 times, it's useless.

Vbar: Now you're probably overtraining or too tired to really move any weight if you've exerted yourself like you should've during the prior exercises. Save this for next workout.

Drop the abs and do Biceps, it'll only require a couple sets to failure to really finish them off.
If you don't have a workout partner, get one.

If you expect to grow, quit lifting like a little girl and really up your intensity/workload and drop down your sets. It's going to take forever for you to put on quality muscle lifting like you are, you're barely making your body want to grow from week to week because you aren't pushing it to it's limits but merely moving the weight. I can't stress enough how important proper form is even while going "balls to the wall" while lifting, don't sacrifice form for weight, you'll get nowhere.

[Columbus]

My intensity is extremely high bro......but, I see what you are saying with going heavier....I've always responded better to higher volume, but I'll give your scenerio a shot.....so today for Bi/Tris.........here's what I do, you knock it down........

WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
CLOSE GRIP 95x10 105x8 115x6 115x6 125x5
ss
BARBELL CURLS 65x10 75x8 85x6 85x6 90x6

PREACHER CURLS 45x12 50x10 50x10 55x10
ss
OH DBELL EXT 40x12 50x12 50x12 55x10

SKULLS 55x12 55x10 55x11
ss
HAMMARS 20x12 20x10 25x12

WEIGHTED SIT-UPS 2 X 15

HANGING LEG RAISE 2 X FAILURE

[IBdmfkr]

My intensity is extremely high bro...... I seriously doubt that, but I'm sure "you" consider it High Intensity. You wouldn't be able to do that many sets with the intensity I'm describing. Ex: I do a total of 4-5sets for chest and then I'm done. but, I see what you are saying with going heavier.... Well yes, obviously if you're not lifting to your max then your intensity could've been higher, wouldn't you say? I've always responded better to higher volume, I doubt you've ever trained anyway but volume, so you can't really compare, 95% of ppl train this way, it's not that it doesn't produce results, it's just not as effective at building muscle in the shortest amount of time but I'll give your scenerio a shot.....so today for Bi/Tris.........here's what I do, you knock it down........

WARMUP WARMUP WARMUP SET 1 SET 2 SET 3
CLOSE GRIP 95x10 105x8 115x6 115x6 125x5
ss
BARBELL CURLS 65x10 75x8 85x6 85x6 90x6

PREACHER CURLS 45x12 50x10 50x10 55x10
ss
OH DBELL EXT 40x12 50x12 50x12 55x10

SKULLS 55x12 55x10 55x11
ss
HAMMARS 20x12 20x10 25x12

WEIGHTED SIT-UPS 2 X 15

HANGING LEG RAISE 2 X FAILURE

I don't need to critique bro, a day of isolated movements in my book is a waste of time and a day that could've been used for resting.
Also what's your obsession with working abs? Do you think they won't get worked during your heavy compound movements such as (squats/deads/military/bent over DB etc)... You're like my brother he's very similar stats to you, watches every calorie he eats, volume trains, does cardio everyday, and works abs every workout and wonders why he won't grow.

btw, what's with all the warm-ups? 1warmup and you're good, your muscle is tiny it doesn't take much to get it ready for a workset. Some Pro's do 2-3warmups max but there muscle fibers are much denser than ours and require more to get blood to the muscle.

[SVTMuscle*]

I don't need to critique bro, a day of isolated movements in my book is a waste of time and a day that could've been used for resting.
Also what's your obsession with working abs? Do you think they won't get worked during your heavy compound movements such as (squats/deads/military/bent over DB etc)... You're like my brother he's very similar stats to you, watches every calorie he eats, volume trains, does cardio everyday, and works abs every workout and wonders why he won't grow.

btw, what's with all the warm-ups? 1warmup and you're good, your muscle is tiny it doesn't take much to get it ready for a workset. Some Pro's do 2-3warmups max but there muscle fibers are much denser than ours and require more to get blood to the muscle.

Psst i dunno about you, but it takes me 5-6 warmup sets to get all my mass warmed up and ready to rock.

..ok so 1 set I lied.

But for deads, I like doing racks one week, full the other. I <3 deadlifts

[Columbus]

I don't need to critique bro, a day of isolated movements in my book is a waste of time and a day that could've been used for resting.
Also what's your obsession with working abs? Do you think they won't get worked during your heavy compound movements such as (squats/deads/military/bent over DB etc)... You're like my brother he's very similar stats to you, watches every calorie he eats, volume trains, does cardio everyday, and works abs every workout and wonders why he won't grow.

btw, what's with all the warm-ups? 1warmup and you're good, your muscle is tiny it doesn't take much to get it ready for a workset. Some Pro's do 2-3warmups max but there muscle fibers are much denser than ours and require more to get blood to the muscle.

Thanks....to each his own I guess.....I agree to cut back on volume and I will as well as warmup sets....arm day for me is a great day, blasting bis and tris together......I bet half bb'drs do em, hlaf don't......

[JohnboyF]

Thanks....to each his own I guess.....I agree to cut back on volume and I will as well as warmup sets....arm day for me is a great day, blasting bis and tris together......I bet half bb'drs do em, hlaf don't......

I use to it that way.. Have u tried roating excercises on ur arm day..

Like

Bi
Tri
Bi
Tri
Bi
Tri...

or do u go BI's all the way then to tri's...

[Columbus]

Like

Bi
Tri
Bi
Tri
Bi
Tri...

[Columbus]

Undergip Pulldowns – Mike Mentzer said that curl grip pulldowns were the best exercise you could do for your biceps

[IBdmfkr]

arm day for me is a great day, blasting bis and tris together

Yep, because arm day is an "easy" day. I'd consider it a day of Cardio for most.

Undergip Pulldowns – Mike Mentzer said that curl grip pulldowns were the best exercise you could do for your biceps

That is a compound back exercise, and exactly what I'm talking about, compound movements work you secondary muscles much more than isolated movements because you can use more weight therefore stressing the muscle to a greater degree..
If you're gonna quote mentzer then why not follow his theories and drop your isolated movements on their own day?

[Columbus]

An Easy day??? Hardly.........close grips and str8 bar curls are pretty damn taxing...granted, not in comparison to push press, squats and deads.....but one can't train like that everyday like you and your 3x a week style....So, I go 5 times a week, but in your eyes, it's 3.......

[IBdmfkr]

Why can't someone train 3times/wk and see better results than a 5day/wk regimen? I'm not understanding what your two isolated days are doing to benefit you so much other than interferring with the healing of your other muscle groups and burning unnecessary calories... you are trying to gain weight right?

I had this discussion with two guys who approached me last week at the gym, both weighed 160-175lbs and were my height. I see them literally Everyday in the gym, I walk in after them and leave before them and they constantly want to know the secret..
"why is it you can only train for a short amount of time and constantly gain"... I allow my body to rest/recover
"what are you taking"... Nothing other than the necessary calories to grow
"what are you doing that we're not".. Everything

I'm not saying I know everything and I'm right and you're wrong. I'm not even saying what you're doing won't produce results,(I did what you're doing now for a few years and still made gains). My point is there are more efficient ways of doing things that will speed the process of muscle development and growth, and honestly if I could get the same results in 2yrs rather than 4-5yrs and do the same amount of work in the gym for a shorter amount of time, I'll choose the 2yr route.
Not trying to change your mind or your way of thinking, just trying to give you a different perspective.