Yes absolutely do some higher rep deadlifting after the heavy work.
[quote]zephead4747 wrote:
LiveFromThe781 wrote:
just from skimming posts i think N3wb got to it before me, you need to be doing moderate reps and not worry so much about singles.
you can increase your 1RM, 3RM, etc but they arent gonna add a ton of size. having a high 1RM doesnt always convert to having a high 8RM either.
you said you increased your DL by 100lbs which is good but when you go from deadlifting 315x6 to 405x6 there is no way you will be able to have that jump without adding a shit ton of muscle. work more in the moderate ranges for most sets and then go higher on your last exercises which will probaly be isolation anyway.
thats my problem with the whole “train for strength” thing. this is bodybuilding not the olympics, not strongman, not powerlifting. train for size. and people hear “get strong, get strong, squat, deadlift” and they end up just doing 1-3 rep range stuff and dont make shit progress in size. its cool if you added 100lbs to all your lifts in a year but not when you only gained 5 pounds out of it.
I understand this. I have been doing either SLDLs or Gms for moderate reps after my normal deads. Should I just drop this or should I do both in the moderate rep ranges until I need to start prepping for my powerlifting meets?[/quote]
You can do your rack pulls/ deadlifts by working up to a 4-6 repper, then drop some weight and do 8-10…
SLDL’s are used as a hamstring exercise in bbing, GM’s as well (though they both hit the lower back hard, too, of course. They do nothing for back-thickness.)
Check your pm’s soon.
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
LiveFromThe781 wrote:
just from skimming posts i think N3wb got to it before me, you need to be doing moderate reps and not worry so much about singles.
you can increase your 1RM, 3RM, etc but they arent gonna add a ton of size. having a high 1RM doesnt always convert to having a high 8RM either.
you said you increased your DL by 100lbs which is good but when you go from deadlifting 315x6 to 405x6 there is no way you will be able to have that jump without adding a shit ton of muscle. work more in the moderate ranges for most sets and then go higher on your last exercises which will probaly be isolation anyway.
thats my problem with the whole “train for strength” thing. this is bodybuilding not the olympics, not strongman, not powerlifting. train for size. and people hear “get strong, get strong, squat, deadlift” and they end up just doing 1-3 rep range stuff and dont make shit progress in size. its cool if you added 100lbs to all your lifts in a year but not when you only gained 5 pounds out of it.
I understand this. I have been doing either SLDLs or Gms for moderate reps after my normal deads. Should I just drop this or should I do both in the moderate rep ranges until I need to start prepping for my powerlifting meets?
You can do your rack pulls/ deadlifts by working up to a 4-6 repper, then drop some weight and do 8-10…
SLDL’s are used as a hamstring exercise in bbing, GM’s as well (though they both hit the lower back hard, too, of course. They do nothing for back-thickness.)
Check your pm’s soon.
[/quote]
I’ll do this next time I deadlift. I’ll check my Pms when I get back from work. Thanks a lot CC you’ve been a big help.
i always feel it in my traps when i SLDL and i feel it in my hams too when i conv. DL.
id say put in Rackpulls instead of DLs though because you can use use so much more weight and its isolated just on the back with minimla to no hamstring, glute or quad activation. basicaly since not every gym has the same equipment you may have to improvise so your ROM may vary from other peoples.
specifically for your back id say try something out like,
1st movement: rackpulls 3-4sets 6-12 reps
…fuckin a my message got posted before i finished, im just gonna continue it from here
anyway
with rack pulls theres a couple different ways ive done them, one way is stick with one weight for every set and just grind out how many reps you can generally in the 8 rep ballpark
another way is to progressively load up while losing reps so say you start at 315 and hit 12, you move up to 355 and hit 6 or 8 then you go to 405 and may hit 4-6 then youre done.
i side with the school of thought that your first total exercise, not nesecerily your first set, should be the heaviest.
then ill move on to cable rows with a medium grip and i really like to emphasize pulling it back with my traps and squeezing it at the final portion. sometimes for flavor ill do a set wait 20 seconds or so and squeeze out some more reps
next i like to move on to a wider grip, bout a couple inches wider than the previous grip and i try to focus on pulling with my lats. ill vary the tempo as the exercise continues and the more fatigued i get the more i really try to pull with my lats.
im personally not a fan of the HS row machines because i never feel it and theres too much adjusting to worry about with the seats and all, i really hate shit thats adjustable.
anyway so lately, ive been doing variations of shurgs, sometimes DBs sometimes ill do behind the back on the Smith.
next ill head over to the pulldown station and put the close grip on. and i can get pretty heavy on the pulldowns with that 6-8 range generally but i may hit 10 or something one time. i like to hang back a little too and let plates have like just a centimeter before its touching the rest of em so my lats are getting stretched.
at the end i put on the single hand grip, stand back and do 1 arm row type things for my lats. i just started doin em so im not sure how well they work but this big ass asian dude with insane lats showed em to me so i have faith.
im not saying you have to do every thing i mentioned just some ideas for ya. maybe try em out n modify em a bit n get back to us on what worked, what sucked, and all that good stuff.
Here’s a similar but more size gaining friendly routine I typed out and pmed to CC for review:
Monday: (push)
Incline or flat bench
smith shoulder press or dumbell press
RG smith bench or straight bar pushdowns
Shoulder prehab
Tuesday: (back thick+hammys+ bis)
Deadlift or rack pull or similar up to heavy set then lower weight and rep out 8-10 reps
SLDL 3x 5-8 reps (should I go for higher reps?)
Kroc rows 100 poundsx max reps(heaviest db in gym)
cable row 3x 8-12
pinwheel curls RPed
20 repper preachers
Thursday: (chest+shoulders)
flat or decline dumbell press RP
Side and front laterals 3x 10-12
machine flys 3x8-12
shoulder prehab
Friday: (legs+ back width)
Squat or boxsquat (I prefer lower reps on squats)
Rack chins or weighted chins, or pulldowns
weighted glute hams 2x8-12
close stance leg press RP or 20 repper
calves
Pretty similar to my old plan, I did however change around my lifts a bit. I’m not giving up powerlifting so I still need to work in the 1-5 rep range occasionally on the competition lifts.
I’m not only trying to get bigger so I can step on the stage, I also want to get bigger because I think my lack of muscle mass is holding my total back. With deadlifts and rack pulls I think I’ll work with only higher reps on rack pull days, on the days I conventionally deadlift I’ll just stick with lower reps.
My legs are growing like weeds with the current leg day layout, so I don’t really want to change it. My hammys need more attention though so I’m working them twice a week along with chest, which also needs special attention.
The things written as “x lift or y lift” just means I’ll do one till I burn out and switch and back and forth.
How do you feel about it now? I’m interested in trying the decline DB presses, smith presses, and the rack chins.