Showing posts with label deadlift. Show all posts
Showing posts with label deadlift. Show all posts
Monday, November 6, 2017

Best Exercises For A Bigger, Stronger Back

stronger back

Do you want to improve your back muscle and body fitness? Understanding how it is done is the key component. Back muscle exercises combined with good nutrition can keep you fit, shape up, and supple with more powerful back muscle which can let you support heavier objects effortlessly. Back muscle training is tough for two reasons. It is highly energy consuming and the out of view muscles makes it very difficult to target them properly to counteract these drawbacks which develop a mind muscle connection by concentrating and contracting and contracting your back muscles harder. You have to use slow negatives for proper back targeting. Form is the most important thing. See your arms between the bar and your back muscles. Bending over barbell rows is the granddaddy of all upper back training exercises; and deadlifts are the best lower back muscle builders.
Before starting to work out, you need to warm your body up. Your back muscle needs proper warm up before your back exercises start. Stretching, before your lower back workout, and do crucial-lunges, high knees butt kicks, and lying scorpion side bends. For beginners, you do not need to waste so much time trying all the exercises mentioned. Start with close grip chin ups and close grip pull downs and deadlifts. You can add a rowing movement as well. But make this exercise a regular part of your back training workout and the results will amaze you. In addition to chin ups and deadlifts, an advance weight trainer should add bent over rows, hyperextensions, and rowing exercises.

You hear physical trainers exercise instructors and nutritionists talk a lot about the core of building up your back muscle, which is the muscle group in the very center of your body, near your abs and torso. A strong core will help you build back muscle. Work your way up to a deadlift. Deadlifts build every muscle in the back simultaneously but they are dangerous for inexperienced weight lifters. Always use a spotter and do not attempt a deadlift until you have spent several weeks building up the muscles with less intense equipment.

Building back muscle is not easy so it is better that you should be patient and persistent. You have to do weightlifting for your muscle to develop of course this is for your own good. You cannot just weightlift all the time. It also comes along with a nutritious diet. And above all, living a healthy life is the most important part.

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Tuesday, April 4, 2017

Deadlift Safety Training Guide


A strong back wins more bodybuilding titles than any other body part. Look at the list of past Mr. Olympia winners. Dorian Yates started the trend in the 1990s by beating far freakier bodybuilders with much better arms and chests, because of his superior back thickness. Ronnie Coleman picked up on this trend. His back was wider than anyone else’s, and he won 8 straight Olympia titles by simply outclassing competitors from the back. Once Coleman injured his back and didn’t have that advantage, Jay Cutler, who now owns the biggest and baddest back in bodybuilding, promptly beat him.

If the back is the most important body part in bodybuilding, then the deadlift is the most important exercise in the sport. The deadlift is one of the most effective exercises known to man. It stimulates the upper and lower back, as well as the legs, glutes, arms, and other body parts as well. It is one of the big three mass-builders, along with squats and bench presses.

The mechanics of the deadlift are remarkably simple: Pick up the barbell. Stand over the barbell on the floor. Grab the bar with a medium grip, knees slightly bent. Bring up the weight in a controlled motion, and then lean back at the end of the movement to lock out for just a second. Then slowly move the weight back to the ground. The legs drive the weight up, and the back stabilizes the body during the entirety of the movement.

If you find that the grip gives out before the lower back in this exercise, which is very common in Ectomorphic (skinny) trainers, use chalk and wrist wraps to help hold onto the weight. Very often, the hands and forearms are the weak link in the exercise, which short-circuits back muscle gains.

The back should be vertical, and tight. Movement of the weight should be in a controlled, slow manner. There should be no jarring effort. The back should never be rounded. Rather, the head should be up, leading the back to be upright and ready to move the weight without placing undue risk upon the spinal cord.

Always use a weight belt when deadlifting. The lower back is a very weak area in some people, so care should be taken too properly warm up to minimize the chance of injury. Use higher-rep work on deadlifts once per month to ensure many slow-twitch fibers are recruited, so maximum back growth is stimulated. Good luck, and be safe!

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Tuesday, January 3, 2017

Power Training

Since our first days in the weight room, we’ve no doubt been indoctrinated to train in a method that splits the entire body up into a group of 4 or 5 days. Chest and back are given their own training sessions, as are legs and shoulders. Often, arms will have their own day or they will be split up, biceps falling on back day and triceps being placed with chest. If you look around your gym, there is a good chance you’ll see plenty of people training in exactly this manner. They arrive in the gym, train one body part, and call it a day. It’s a tried and true method for bodybuilding training that has been the norm for a long time.

Then there is another school of thought employed by a very small group in your gym. These lifters know that the 4 or 5 days splits are going to be useful down the road when they have built up a decent level of muscle mass on the body. But they know that in the meantime, they have to build that level of muscle mass up first. They achieve this initial level of muscle mass and strength not through 5-day a week specialized training, but through a 3-day per week method based upon the use of heavy, compound movements that focus more upon major lifts instead of body parts. Here is such a training program for your consideration.

Monday – Squat Day

Begin your day with squats, of course, in the range of 6 to 8 reps for a full 5 sets. Then, move on to some other heavy leg movements including leg press and hack squats. Hamstrings and calves follow, as you would normally do, but the emphasis isn’t a pump, as would normally be the case for bodybuilders. Instead, you train explosively, moving more weight than normal with a bit less form than you would normally use. Train harder and heavier than usual, and then take a full day off to heal.

Wednesday – Bench Day

You’re back in the gym after a day of rest, and you’re going to train just as heavy and explosively. Today you’re going to be all about chest, followed by some triceps and shoulder work. Start with four sets of flat bench pressing in the range of 3 to 8 reps. Move on to incline bench pressing for four sets of 6 to 10 reps. From there, some heavy dumbbell work will finish your chest routine. Move to some seated shoulder dumbbell work, followed by some heavy skull crushers and triceps presses, and your day is complete. The heavier the better – and you should use a spotter whenever possible.

Friday – Deadlift Day

Start with four sets of deadlifts in the 3 to 8 repetition range. Barbell rows will follow, as will a few sets of chins or pulldowns. From there, spend about 20 minutes in the free weight area hitting the biceps with some very heavy barbell and dumbbell curls, toss in some grip work to keep the hands and forearms strong, and call it a day! Remember that this is not a powerlifting routine. It’s for bodybuilders looking to add muscle to their frame by adding some serious strength.

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Tuesday, June 14, 2016

Why Forearm Training Matters

forearm training
When you first begin bodybuilding training, there is a good chance you aren’t going to take forearm training all that seriously. After all, they aren’t listed as target muscle groups in nearly all the articles we read in magazines. In the beginning, we usually employ a group of compound lifts which deliver stimulation all over the body. The forearms grow at a rate determined by genetics, rest, diet and stimulation through secondary training. Every time you complete a barbell row, biceps curl, or lat pull down, the forearms are targeted. In the beginning, they grow as a result. However, there are a few reasons why direct and sustained training designed to isolate the forearms is a good idea. Here are a few of them!


There is nothing more comical to see upon a bodybuilding stage than seeing athletes displaying the “reverse Popeye syndrome”. These men have amazing and well-developed biceps, but their forearms are small and underdeveloped. While this does allow the biceps to appear larger in some cases of competitors with sub-par biceps, this intentional lack of possible muscle can and will eventually cost the bodybuilder in the final placings. The forearms need to be as developed as the rest of the muscle groups in the body, and the judges know this better than anyone. If there’s any doubt in your mind at all, ask the judges at your next competition.

Support in major lifts

When you’re training hard and heavy, you are employing many sets of systems to complete each repetition. Your nerves, muscles, skeleton and tendons combine their efforts to move the weight. When completing a movement such as the deadlift, for example, your body uses multiple sets of muscle groups, aside from just the back (the muscle group being targeted). Your biceps and forearms are both called upon to support the lifting of hundreds of pounds. These muscle groups are much smaller than the back, and weaker as well. As a result, they often fail first. By training the biceps and specifically, forearms, with direct and targeted training, one can improve the number of repetitions and weight used in the deadlift. This applies to any and all movements requiring multiple muscle groups. The forearms are often the smallest and weakest muscle group, and fail first. You need to change that through training!

Injury avoidance

The stronger your biceps and back become, the greater workload (heavier weight and more repetitions) they are able to safely and consistently complete. However, heavier weights also contribute to a greater likelihood of sustaining an injury. Tendons and bones cannot be made stronger – one can only lift to make the muscles stronger and take precautions to ensure the muscles groups being trained are properly warmed up. Developing the forearms using resistance weight training helps them to be better prepared for a workload presented to them, and therefore less vulnerable to injury.

The bottom line is that yes, forearms do matter. Train them with the same intensity and focus you use on your ‘showcase’ body parts and you’ll be very happy with the results!

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Thursday, July 2, 2015

Eastern Bloc Training

The Soviet Percentage System – or Eastern Bloc training – involves complex mathematical calculations for determining weight/rep schemes to use, in order to make measurable progress and to continue challenging the body to perform at new levels. While this routine should be used with deadlifts, squats, and bench press in order to lead to the most gains and progress for both powerlifters and bodybuilders, for the sake of simplicity we will only be using the bench press for our example. Additionally, we will assume a flat 200 pound maximum bench press, for ease of calculation. Your numbers will differ, of course, based upon your own 1-repetition maximum lift ability (1RM). You’ll need to ascertain your 1RM on the three major lifts before embarking upon this program. There will be times when you can go beyond the day’s requirement – but you should not. Instead, leave those body resources available for growth. Likewise, there will be times when you cannot quite complete the day’s required workload. On those days, a spotter will help you move the weight, and you’ll need to increase food and rest to allow your body the additional resources required to make this lift the following week.

Week #1
70 percent of your max lift. Use 8 sets of 3 reps each.

Week #2
75 percent of your max lift. Use 8 sets of 3 reps each.

Week #3
80 percent of your max lift. Use 6 sets of 3 reps each.

Week #4
85 percent of your max lift. Use 5 sets of 2 reps each.

Week #5
Attempt a new 1-repetition max today. Rewrite your training goals for the next few weeks, based upon your findings.

Week #6
70 percent of your max lift. Use 8 sets of 3 reps each.

Week #7
75 percent of your max lift. Use 8 sets of 3 reps each.

Week #8
80 percent of your max lift. Use 6 sets of 2 reps each.

Week #9
85 percent of your max lift. Use 5 sets of 2 reps each.

Week #10
80 percent of your max lift. Use 1 set of 2 reps each.
85 percent of your max lift. Use 1 set of 2 reps each.
90 percent of your max lift. Use 1 set of 2 reps each.

Week #11
70 percent of your max lift. Use 8 sets of 3 reps each.

Week #12
Take a rest week if needed. Then begin with Week #1 once again!

This is a flexible lifting routine in that is allows you to keep the rotations brief, and allows for instant measurable success. Just five weeks in, you are re-evaluating your one-rep max. If you are able to make gains in that time period, you’ll gain some serious momentum as you re-calculate your lift numbers for weeks # 6 through #11. This type of training can be used for the three major compound movements, and some Olympic style lifts if you so choose. Give a shot, and see if Russian percentages are right for you!

Training Routine Example