guinness

Just wondering on these. I am starting back after a long layoff and ready to lift hard. When I was going at it a few yeras ago I loved deadlifts and found they hit by pack and traps like nothing else...also forearms and biceps.

Are they a "must do" in any weight gaining routine. In the gym I go to nobody does them but they tend to figure in most hardcore routines. Are there any effective alternatives.

I was planning in keeping my back rountine fairly straightforward until I build some more strength:

Deadlifts 4 sets
Assisted chins 4 sets
One arm rows 4 sets

While I am on the subject which do people prefer (assissted) chins or lat pulldown. I felt before that chins hit my back better overall.

Any other changes you woudl make to this back workout?
thanks in advance,

miles2345

I have recently changed my routine to include deads but I think you might as well train hamstrings too if you are doing deads, so back and hams split.

I have been doing
wide pull downs
cg rows
deadlifts
s leg deadlifts
hamsrtring curls

been really feeling it, looking forward to getting into it when I'm bulking next year

irwit

Thats my pull day, except its 3 heavy sets and a couple warm up and its not assisted pull ups. Those machines do my head in, I just worked my way up on the reps every week. I'd say pullups arte the most draining lift I do during the week.

Nytol

Deadlifts and chins are a winning combo, I would always do the DL 1st, as they require most energy and focus.

As far as assist chin v lat pul; get stronger and do proper chins,

guinness

one other question. Is it advisable or not to use straps when deadlifting and for rows. On one hand I can see that they would allow me to go a little heavier as it would prevent my grip from failing but on the other a weak grip needs to be addressed I suppose and not using straps would help

MrGum

I would say avoid the straps.

I do Deadlifts once a week and SLDL once a week. Love 'em.
Don't you like squats?
mark

webby

As most have said they are a really good building exercise but they arent the be all and end all, thank god. I injured my shoulder and havent been able to do deads for about 8 months now but there are plenty of other things that you can do which will give you good results.

bigmitch69

I think straps have their places. I row and chin up without them until i get to a weight where my grip fails before my back. Then i use them to carry on til my back muscles fail.

__________________
Rep me if i'm talking sense

tommy28

Listen to this geezer - he's spot on! At the end of the day are you doing deads for back development or for grip? By all means work on your grip as well, but don't let a weak grip hold back your back development.

PompyMan

i only use straps for the very heaviest set

as for deadlifts imo if you can then you should, but also make sure you are doing them properly, someone once corrected my form for me in the gym and i realised that all the usual aches and pains have gone away since, so over the years i could have done myself serious damage.

guinness

thanks, I guess thats what it boils down to. Do what has to be done to maximise heavy back workouts and then address the weak grip afterwards.


MrGum re the squats I suppose I am busy looking for excuses not to do them. I have 3 but not sure they are valid:
1) my legs are already much more developed than the rest of me and
2) I have hurt my back on them before and nervous to get too heavy on them.
3) I dont want my legs permanently wrecked I woudl rather be able to run hard a couple of times a week

...or just I just cop myself on and squat.

nathanlowe

The only way your going to get strong at doing wide grip chins is by doing them.

Do as many as possible on your back day - if thats 2 sets of 2 then great

the next week aim for 2 sets of 2 again or 2 x 3 etc

never go backwards with them

Nytol

I would use straps, I do on all my lat work, I do not for DL as I prefer to lift totally raw, and my grip is never an issue.

I did however use straps on DL for many years before weaning myself off of them to lift in a comp, did not take too long or too much effort to bring my grip up TBH.

If you want to improve your grip then do grip work, but I would not concern myself with it at the expense of back work.

hackskii

Oh yah, no straps on dead lifts, that is one awesome exercise, probably the best exercise yet, aside from Squats, both neck and neck.
Back is comprised from pulling exercises.
I would try to incourperate at least 3 diffrent exercises to have the most ballance in the back.
Dead lift..............Pulling from the ground...........
Pull ups...............Pulling from the sky...............
Bent over rows.....Pulling from in front of you......

Diffrent variations will offer diffrent effects in between.
I would welcome all the angles for a full and uncompromised back routine.

Sadly in the states in the nice poofy gyms deads are a lost exercise.............I still do them, so does my brother, but few in the gym do them.............That is not only sad but weak.

jimbp

My gym gets pretty busy at times, but one thing is for sure is that the squat/deadlift rack is always free. Thats great for me cos I love the deadlifts, but have little girly hands so really struggle with grip.

One way I have tried and has worked very well is to do 2 sets of 12 regular deadlifts, lowering the bar to just below my knees and back up again. However for the last set I start with the bar on the floor, deadlift it up , then down, then with out the bar, do the same movement. Your grip gets 4seconds on then 4 seconds off, so can easily handle it, and lifting the bar from the floor really finishes off your lower back and hams cos they are doing their full range of movement. It makes a bit of noise when your picking up and putting down the bar over and over and you do look a bit silly standing up with no bar, but it deffo works for me and if I was worried about looking stupid Id have never made it to the gym in the first place.