Hey guys,
I just wanted to know, from experience if you guys have built good upper/middle backs, from using the deadlift? I know that the dead mainly works the legs and lower back.
Thanks for any help.
The only exercise that builds thicker, denser muscle is (arguably) the squat, Deadlift heavy and not so often that you overtrain. Good luck!
Yes.
But for me the added mass came with multiple sets of 5-6 reps. For example:
4 sets of 6 with 80% of my 1RM in week 1 and then building up to 6 sets of 6 by week 4.
Another progression that worked really well was 5x5 with 85% of my 1RM and building up to 10 sets of 5 in 12 weeks (that’s what I am currently doing and I have added mass in my lats, lower back and hams while on a diet (I have lost 12 lbs in the last 4 weeks but gained 1 1/2 of muscle and I credit my 8-10 sets of deadlifts for that).
My advice, do the deadlift on Monday, and do a set progression (increase the amount of sets e.g. 4x5, 5x5, 6x5, etc) never going to failure (leave 1-2 reps in the tank so to speak).
I personally do:
Monday:
Deadlift 10x5
Bench press 10x3
Chest supported row 5x5
Calf raises 6x4
Keep in mind I took at least 6 weeks building up to 10 sets. Take you time on this one. respect this exercise, it truly is the king of exercises.
Good luck,
Marc
They definitely add mass all around. I’d say the biggest helper for back thickness alone for me is rack pulls with heavy pullups as a close second. I only use rack pulls as a means to work on my lockout though so to each his own.
[quote]IamMarqaos wrote:
Yes.
But for me the added mass came with multiple sets of 5-6 reps. For example:
4 sets of 6 with 80% of my 1RM in week 1 and then building up to 6 sets of 6 by week 4.
Another progression that worked really well was 5x5 with 85% of my 1RM and building up to 10 sets of 5 in 12 weeks (that’s what I am currently doing and I have added mass in my lats, lower back and hams while on a diet (I have lost 12 lbs in the last 4 weeks but gained 1 1/2 of muscle and I credit my 8-10 sets of deadlifts for that).
My advice, do the deadlift on Monday, and do a set progression (increase the amount of sets e.g. 4x5, 5x5, 6x5, etc) never going to failure (leave 1-2 reps in the tank so to speak).
I personally do:
Monday:
Deadlift 10x5
Bench press 10x3
Chest supported row 5x5
Calf raises 6x4
Keep in mind I took at least 6 weeks building up to 10 sets. Take you time on this one. respect this exercise, it truly is the king of exercises.
Good luck,
Marc[/quote]
Thanks for the feedback Marc.
Give the snatch grip deadlift a try.
I like to regularly mix snatch-grip deadlifts into my routine. I find that they do a nice job of developing the upper back.
Speed pulls at 40-50%
Work on form and generating massive force quickly. You can use chains and bands too.
I am convinced that nothing is better for building thick traps, erectors, and glutes than high rep deadlifts. Nothing will kick your ass worse than a few sets of 15-20 reps in the deadlift, except maybe 15-20 rep A2G squats.