[quote]GoldenChild wrote:
Everybody knows that since the dawn of time that squats and deadlift are the staples of any good training program and yes many folks have built great legs using these movement but do they work for you?
me
i have started this thread simply becuase as you can see I’m beginning to question these exercises. Currently like many I’m doing 5/3/1 I squat regularly usually 2x a week front and back 5x10-12 ramping up the weight each set.
with deadlifts the voulme currently is alot lower I basically do the 3 heavy sets and thats it. I have been doing it like this for the last 3 months but before that i did more volume until my back start playing up.
currently my thighs are about 26" they have been like that for i would say a good year+. some how my calves have gained 2" and i never ever work them directly. my glutes are bigger too.
I have gained 30 pounds this year none of it has make to my quads or hams.
I haven’t been training legs all my training carrer but for the last 4yrs I have put alot of work in.
so am I alone here ?
[/quote]
“Currently like many I’m doing 5/3/1 I squat regularly usually 2x a week front and back 5x10-12 ramping up the weight each set.”
Those of you that wrote that Full ROM Deads did nothin’ (or very little) for upper back/traps development, I assume you were doing them on a leg workout.
Wouldn’t rack-pulls on a back workout be more effective, and maybe throw in stiff-legged (light) deads on a leg workout?
[quote]GoldenChild wrote:
Everybody knows that since the dawn of time that squats and deadlift are the staples of any good training program and yes many folks have built great legs using these movement but do they work for you?
me
i have started this thread simply becuase as you can see I’m beginning to question these exercises. Currently like many I’m doing 5/3/1 I squat regularly usually 2x a week front and back 5x10-12 ramping up the weight each set.
[/quote]
“Currently like many I’m doing 5/3/1 I squat regularly usually 2x a week front and back 5x10-12 ramping up the weight each set.”
How is this following the 5/3/1 protocol?
[/quote]
I presume the 5 x 10-12 are after the 5/3/1 variable percentage lifts - boring but big has 5 additional sets for reps after the main exercise i think.
Short legs and long back make for a good squatter, The test is putting you toes against a wall and hands behind your head, if your built for squatting you will be able to squat ATG without your nose touching the wall. I think it was Gironda who used to do this test to see wether squats would add mass to your legs or hips.
[quote]tolismann wrote:
Those of you that wrote that Full ROM Deads did nothin’ (or very little) for upper back/traps development, I assume you were doing them on a leg workout.
Wouldn’t rack-pulls on a back workout be more effective, and maybe throw in stiff-legged (light) deads on a leg workout?[/quote]
?
Who wrote they did “nothin”? I find other exercises work better and made my back big without worrying about deadlifts…which is supposed to be the point in bodybuilding, not what exercise you do.
I honestly think some of you have a hard time deciding what your goals are because that is the only reason people would react like this when someone says they don’t do a certain exercise but they are still big anyway.
Why would "rack pulls be more effective for traps than shrugs? There are 20 different rowing movements that I can use to blow my back up that do not include deadlifts.
Mind you, this is coming from someone who built a big back and not someone who is avoiding an exercise out of laziness.
I just don’t see the huge backs on all of the “rack pullers” who act like it is sucha great exercise.
Find what actually works for you…not what someone says is “SUPPOSED” to work.
[quote]tolismann wrote:
Those of you that wrote that Full ROM Deads did nothin’ (or very little) for upper back/traps development, I assume you were doing them on a leg workout.
Wouldn’t rack-pulls on a back workout be more effective, and maybe throw in stiff-legged (light) deads on a leg workout?[/quote]
?
Who wrote they did “nothin”? I find other exercises work better and made my back big without worrying about deadlifts…which is supposed to be the point in bodybuilding, not what exercise you do.
I honestly think some of you have a hard time deciding what your goals are because that is the only reason people would react like this when someone says they don’t do a certain exercise but they are still big anyway.
Why would "rack pulls be more effective for traps than shrugs? There are 20 different rowing movements that I can use to blow my back up that do not include deadlifts.
Mind you, this is coming from someone who built a big back and not someone who is avoiding an exercise out of laziness.
I just don’t see the huge backs on all of the “rack pullers” who act like it is sucha great exercise.
Find what actually works for you…not what someone says is “SUPPOSED” to work.[/quote]
I have to agree with this. Especially about deadlifts. I know plenty of guys who pull 500 and dont even look like they lift. I do think that squats are important though and shouldn’t be neglegted especially when someone is starting out. If after you hit decent strength levels on squats you find that your quads respond better to something else than thats fine, but I think the foundation of lower body strength should be built with squats.
Right, I only wrote that I felt that DB rows and chins worked BETTER than deadlifts for me, not that deadlifts did nothing. Then again, maybe I would not be progressing as fast on DB rows/chins had I not been deadlifting…
The point is I’m a powerlifter first; extra mass is just a perk. That’s why I keep deadlifting even though some other movement may be more effective for back development for me.
This really should not be a debate. Everybody will be different. Experiment and be sure to quantify your results AS THEY PERTAIN TO YOUR GOALS. Poundages for powerlifters/olympic lifters, bodypart measurements and bodyfat for bodybuilders.