F
Flexmaster
Guest
The deadlift is so basic and old school I think most people today have taken it for granted. That is slowly changing due to pro’s like Ronnie Coleman and Johnnie Jackson. Top pro’s from the past have also been awesome deadlifters, for instance Sergio Olivia, Franco Columbo, Lee Haney, and Dorian Yates. For those who have seen Ronnie’s training video The Unbelievable, there should be a rekindled fire in your hearts that only a heavy-ass deadlift set can quench. There is truly no other way to build a big, thick, wide back than heavy deadlifts.
You can tell a deadlifter from any angle, from the front their traps almost touch their ears and they can’t put their arms at their sides because their lats are so wide. From the side, their back is so thick it looks like their hiding bricks in their shirt. And anyone who has seen Ronnie or Johnnie from the back knows their back is thick from their ears to their waist, and wider than any human being should be allowed. Both of these amazing bodybuilders and powerlifters credit heavy deadlifts for their awesome back development.
For most sets of deadlifts the reps shouldn’t go much lower than 6, especially if you are just starting out. There is a time where lower reps like 3-5 are necessary for building strength and breaking through plateaus, but initially for building mass you should stick between 6-10 reps. Form cannot be emphasized enough with this lift because eventually you will be using extremely heavy weights, and if your form isn’t dead on you will suffer a back injury, there’s no two ways about it.
Proper form:
* Load a barbell on the floor. If your gym has a powerlifting platform or area with more rubber padding, set up there.
* Stand with your shins against the bar, about shoulder width apart.
* Grasp the bar just outside of your legs with an overhand grip. Some people prefer an alternating grip, but for bodybuilding purposes I believe an overhand grip is better for building muscle symmetrically. It’s a good idea to use wrist straps and a belt, especially when you start using heavier weights.
* Bend knees slightly, keep back straight and head up.
* Steadily lift the weight off the floor, using the lower body and upper body together in unison.
* As you lift the weight, focus on keeping your head up. Your back will work without your focusing on it. Don’t lock out your legs early; you don’t want to have to straighten your torso with only lower back strength. Your legs should not be totally straight until your upper body is perpendicular to the floor.
* Stand up straight at the top of the lift and let your shoulders fall back into their natural position. Don’t try to lean back or exaggerate the shoulder position, this will lead to strained muscles.
* Lower the bar back to the floor again with control, but not so slowly you are straining to restrain the descent.
* Always use flawless form, whether warming up or doing work sets this will prevent injury.
I prefer to do 3-4 warmup sets, then one workset. None of the warmup sets are taxing, but they get progressively heavier.
By incorporating deadlifts into a routine along with Barbell Rows, T-Bar Rows, Dumbell Rows, Pullups and Lat pulldowns you will soon be on your way to a mini-Ronnie Coleman back.
Sample Routine:
Deadlifts:3-4 warmup sets 10, 8, 6 reps…workset: 6-8 reps
DB Rows: 2 sets 15 reps…workset: 8-10 reps
Lat Pulldowns: 2 reps 15 reps…workset: 8-10 reps
You can tell a deadlifter from any angle, from the front their traps almost touch their ears and they can’t put their arms at their sides because their lats are so wide. From the side, their back is so thick it looks like their hiding bricks in their shirt. And anyone who has seen Ronnie or Johnnie from the back knows their back is thick from their ears to their waist, and wider than any human being should be allowed. Both of these amazing bodybuilders and powerlifters credit heavy deadlifts for their awesome back development.
For most sets of deadlifts the reps shouldn’t go much lower than 6, especially if you are just starting out. There is a time where lower reps like 3-5 are necessary for building strength and breaking through plateaus, but initially for building mass you should stick between 6-10 reps. Form cannot be emphasized enough with this lift because eventually you will be using extremely heavy weights, and if your form isn’t dead on you will suffer a back injury, there’s no two ways about it.
Proper form:
* Load a barbell on the floor. If your gym has a powerlifting platform or area with more rubber padding, set up there.
* Stand with your shins against the bar, about shoulder width apart.
* Grasp the bar just outside of your legs with an overhand grip. Some people prefer an alternating grip, but for bodybuilding purposes I believe an overhand grip is better for building muscle symmetrically. It’s a good idea to use wrist straps and a belt, especially when you start using heavier weights.
* Bend knees slightly, keep back straight and head up.
* Steadily lift the weight off the floor, using the lower body and upper body together in unison.
* As you lift the weight, focus on keeping your head up. Your back will work without your focusing on it. Don’t lock out your legs early; you don’t want to have to straighten your torso with only lower back strength. Your legs should not be totally straight until your upper body is perpendicular to the floor.
* Stand up straight at the top of the lift and let your shoulders fall back into their natural position. Don’t try to lean back or exaggerate the shoulder position, this will lead to strained muscles.
* Lower the bar back to the floor again with control, but not so slowly you are straining to restrain the descent.
* Always use flawless form, whether warming up or doing work sets this will prevent injury.
I prefer to do 3-4 warmup sets, then one workset. None of the warmup sets are taxing, but they get progressively heavier.
By incorporating deadlifts into a routine along with Barbell Rows, T-Bar Rows, Dumbell Rows, Pullups and Lat pulldowns you will soon be on your way to a mini-Ronnie Coleman back.
Sample Routine:
Deadlifts:3-4 warmup sets 10, 8, 6 reps…workset: 6-8 reps
DB Rows: 2 sets 15 reps…workset: 8-10 reps
Lat Pulldowns: 2 reps 15 reps…workset: 8-10 reps
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