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Truly Huge Fitness Tips
Presented by TrulyHuge.com
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NO MORE PAIN!
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FITNESS TIPS FOR 3/30/2004
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Deadlift: No Excuses!
By Alfred Page
Like many trainees, I began strength training in the 'conventional'
manner, recieving all or most of my instruction through the media
hype magazines. I was very niaive to say the least and made
some serious training errors like multiple exercises, poor form
and silly 'no-carb' diets. I have trained with abbreviated methods
now for over a year. I train less but harder, sleep more and eat a
lot more good food. As a result I 'GROW MORE'.
However I feel far and away my biggest mistake was not training
the Deadlift exercise seriously and progressively. Previously I had
convinced myself the exercise wasn't for me because it hurt my
back and knees where I have slight limitations. In fact the honest
truth was that I was using poor form and the exercise was just too
damn hard! I wanted an excuse! After careful observation of my
body and progression and lengthy study of hardgainer related
materials I began to seriously train the Deadlift. After four months of
serious application and hard work (using now correct form) I have
progressed in both size and strength. I can confidently state that in
order to progress in muscle and might one must use (health permitting)
the major lower body exercises. Avoiding these exercises is pitiful if
you are not restricted by health issues. My 'weak mindedness' kept
me trapped in a weak body.
Currently I train upper body (weighted Dips, OverHead barbell press,
chins) on wednesday and lower body (TrapBar deadlift,a partial
modified straddle lift and crunches) on Saturdays. I do 2x8 reps each
and add the 'breathing pull-over' after deadlifts. My long term goals
by the age of 25 are Deadlift 400lbsx1, Dip+100lbsx6, Bench
300lbsx1 and Overhead press bodyweight x1. I am a way off but
averaging 0.5kg closer per week or two.
Deadlift Workout Routine
Important Reminder
Always use impeccably good form and correct technique. If deadlifting
for the first time, use only the bar until you master the technique, then
add weight slowly. Here is a brief outline of good form:
1. Back straight, arms straight, feet shoulder-width apart facing
forward.
2. Keeping the shoulders back, breathe in and bend at the knees first
followed by the hips (feel the weight through the heels).
3. Shrug the shoulders vertically against the bar, squeeze slowly off
the ground pushing with the legs (through the heels) and pulling with
the back.
4. While ascending, keep the shoulders pulled back, breathe out and
imagine pushing your heels through the floor.
NOTE: Keep the back flat throughout - not arched or rounded.
