Thread: Back day... revamped for a good time

interesting. i just started doing deadlifts myself a couple weeks ago. i've been lifting from the floor, and i totally feel it in my back and it pumps me up energy-wise in the gym...but this seems to be the one and only exercise that is leaving me too sore (in my lower back) to exercise at all up to 72 hours later.

i tend to do my legs three days later too, and i've encountered no problems in that regard.

is it likely that i'm doing something wrong? i've watched myself in the mirror, and my back seems straight throughout the exercise. if not, is it really worth it to do deadlifts if i'm putting myself out of commission for so long?

i've been deadlifting off the floor--maybe i should try these rack deadlifts.

Originally Posted by Hlanderr

I just changed up my back day..... I want to strengthen my back greatly as I have been lacking there (didnt really do dead lifts before this)

Rack deadlifts 3x/4x 4-8 reps
Good mornings 3x 5-10 reps
pull ups - 2x as many as I can (not much)
lat pull machine - 2x
yates row - 3x 5-8 reps

the reason for rack deadlifts is because i want that strength gains from deadlifts, but i dont want to incorporate my quads too much as i do them on my leg day three days later.... anybody think something is wrong with it? or if im missing something important?

if your goal is strength and not size you need to incorporate all your muscles involving compound lifts....stick to the isolation methods if you want size(which usually doesn't incorporate deads at all).

ALso, deads don't use your quads at all....its your hams. Since your going for strength I recommend putting your rows at the beginning of your routine.

Originally Posted by Hlanderr

I just changed up my back day..... I want to strengthen my back greatly as I have been lacking there (didnt really do dead lifts before this)

Rack deadlifts 3x/4x 4-8 reps
Good mornings 3x 5-10 reps
pull ups - 2x as many as I can (not much)
lat pull machine - 2x
yates row - 3x 5-8 reps

the reason for rack deadlifts is because i want that strength gains from deadlifts, but i dont want to incorporate my quads too much as i do them on my leg day three days later.... anybody think something is wrong with it? or if im missing something important?

ur doing alot for ur lower back...maybe add another rowing motion from another angle...like a high row or a seated pulley row or close grip lat pulls leaning back...just a thought...My back days I do yates rows, high rows, seated pulley rows, lat pulls, close grip lat pulls, and one arm dumbell rows. I do use a very high volume and my back responds great to it...may not be for you.

Originally Posted by lnvanry

if your goal is strength and not size you need to incorporate all your muscles involving compound lifts....stick to the isolation methods if you want size(which usually doesn't incorporate deads at all).

ALso, deads don't use your quads at all....its your hams. Since your going for strength I recommend putting your rows at the beginning of your routine.

Perhaps you're thinking of SLDLs because deads definitely use the quads to quite an extent.

Originally Posted by garethhe

interesting. i just started doing deadlifts myself a couple weeks ago. i've been lifting from the floor, and i totally feel it in my back and it pumps me up energy-wise in the gym...but this seems to be the one and only exercise that is leaving me too sore (in my lower back) to exercise at all up to 72 hours later.

i tend to do my legs three days later too, and i've encountered no problems in that regard.

is it likely that i'm doing something wrong? i've watched myself in the mirror, and my back seems straight throughout the exercise. if not, is it really worth it to do deadlifts if i'm putting myself out of commission for so long?

i've been deadlifting off the floor--maybe i should try these rack deadlifts.

word man...... next lift ill try full deadlifts.... i like the full motion better but i was looking away from it since it appeared to involve too much lower body..... but rack deads hit my hams anyways so ill give it a go! thanks