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Gym question
Sweden m4st4m4st3r4wp 
When i train back is it ok to skip deadlift and do something else? Been doing it for a while now and im so sick of deadlifts. Its the most boring exercise ever imo. But people say it should be your main exercise for back...
2019-07-18 20:00
#1
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Germany istheGOAT 
H O W M U C H ?
2019-07-18 20:01
#2
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Poland FitPolak 
Deadlift is not back exercise.
2019-07-18 20:01
Wtf???
2019-07-18 20:02
#8
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Poland FitPolak 
Deadlift hits mainly glutes and hamstrings as it is hip hinge movement. Lower back aka spinal erectors plays isometricall role during deadlifts.
2019-07-18 20:02
men))) what is form?
2019-07-18 21:23
#106
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Poland FitPolak 
Technique that you use to perform exercise)))
2019-07-18 21:47
#100
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Europe Drofwer 
lol
2019-07-18 21:14
debateble
2019-07-18 20:02
#9
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Poland FitPolak 
#8
2019-07-18 20:03
#5 still stands.
2019-07-18 20:04
#19
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Poland FitPolak 
Rowing, Pullups > Deadlifts anyday. DL is too low stimulus for back muscles*
2019-07-18 20:06
DL, Pendlay rows, pulldowns > Rowing, Pullups change my mind
2019-07-18 20:08
#32
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Poland FitPolak 
Pulldowns = Pullups same activation. Pullups are more functional movement. Pendlay row is still Rowing aka Horizontal Pull movement. DL #8, rather hit rack pulls if I wanted any trap development.
2019-07-18 20:10
Do you watch AlphaDestiny by any chance?
2019-07-18 20:11
#39
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Poland FitPolak 
Yes. in fact, I watch every fitness youtuber that has a bit of meritoric knowledge
2019-07-18 20:13
So im guessing you do 2inch rack pulls above the knee
2019-07-18 20:14
#45
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Poland FitPolak 
I do conventional DL.
2019-07-18 20:15
Rack pulls are fucking shit for hypertrophy, yes they have carryover pulls from the ground but you will barely grow from them. Heavy rack pulls will hit your CNS hard and you will need a lot of time to recover and can't go heavy on squats, rows, etc., the day after or even two days after them if you are advanced and lift respectable numbers..
2019-07-19 11:56
Listen buddy i advocate for Dl's
2019-07-19 12:14
#96
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Kyrgyzstan JimHalpert 
(not)
2019-07-18 21:04
How is that?
2019-07-18 21:07
Of course it is bro, it requires almost all back muscles
2019-07-18 20:04
#77
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Portugal Luisdiogoc 
exactly ,_, it brings to much of your "legs" but yeah
2019-07-18 20:39
No lift is a MUST, but keeping the DL in ur routine should be in ur best interest cos it's so good for back gains.
2019-07-18 20:02
I have done deadlifts twice in 8 years of training, I dont think it's necessary to do them.
2019-07-18 20:02
What you do instead?
2019-07-18 20:02
Chins and rows.
2019-07-18 20:03
You mean pull ups?
2019-07-18 20:04
Sure.
2019-07-18 20:05
#11
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Latvia BionicRick 
Deadlift is a meme. Unless you're doing it to specifically get stronger at deadlift (i.e. compete in powerlifting) then it's unnecessary.
2019-07-18 20:03
Nope. Getting stronger at the DL is healthy for u. If u don't Dl then most likely ur hamstrings and glutes are very weak (unless u do some other movement that can bring the same stimuli to u, which there aren't many.)
2019-07-18 20:06
#27
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Latvia BionicRick 
Squats / legpress and isolation exercises for hamstrings. I understand why deadlifts get so much praise, it's a whole body exercise, but it's also the exercise where most people fuck their shit up eventually. Unnecessary if you're training for raw power, which most people aren't.
2019-07-18 20:08
there is no other posterior chain movement that gives the same stimuli as the DL. lowbar squats could be an argument but still wouldn't put it over DL's for posterior chain builders.
2019-07-18 20:09
Hip Thrusts are a much better exercise for your glutes than deadlifts.
2019-07-18 20:18
you can't load as much weight on Hip thrusts as on a DL and hip thrusts don't hit the posterior chain like the DL does.
2019-07-18 20:19
I clearly said that it is better for your hamstrings not for posterior chain.
2019-07-18 20:24
Sure, but you replied to me saying that the DL is almost irreplaceable in terms of training as much muscle mass as possible. + glutes get enough stimuli from squats and DL combined
2019-07-18 20:25
If done correctly, DLs will even improve your lower back health. Many people with bulging discs, scolios, etc., have cured their pain by increasing their strength on deadlifts.
2019-07-19 11:59
#139
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Latvia BionicRick 
Most people do deadlift for strength, which means they're trying to do their absolute max, which in turn leads to bad form. I agree that if done with impecable form and easily manageable weight, deadlift is fine. That's simply not the case for most people.
2019-07-19 16:31
im sorry, i dont agree, i didn't even read
2019-07-18 20:04
You shouldn't go to the gym if you don't know that the 3 must excersizes are benching, squatting and deadlift
2019-07-18 20:04
Why i must do those?
2019-07-18 20:05
cos together they train nearly the whole body
2019-07-18 20:06
This ^ Finally, a man of culture
2019-07-18 20:12
And your name is sick
2019-07-18 20:12
It's very effective exercise but it's dangerous and not necessary. I personally like it but don't do it anymore.
2019-07-18 20:04
expected from honeymelon-diet soyboy snowflake
2019-07-18 20:41
I.e. from you.
2019-07-18 20:41
#21
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Colombia HachitaVidal 
Why do people deadlift on back day? It does nothing for the back, if you're doing it right. The deadlift series is a lower body posterior chain exercise, so glutes and hamstrings. Also, you're wasting time doing a bro split. Research has shown doing upper lower split leads to more gains than a bro split. NSCA recommends each muscle group be targeted 2x a week.
2019-07-18 20:06
What is "bro split"?
2019-07-18 20:07
What is bro split?
2019-07-18 20:07
hitting all muscles once a week
2019-07-18 20:09
Is that bad? What i should do then?
2019-07-18 20:10
you should hit every muscle group twice a week
2019-07-18 20:12
Ok but if i only have time for gym 2-3 times a week? I have work, university and playing music in a band. Never time for gym 4 times a week. Usually just twice a week.
2019-07-18 20:14
fullbody 3x/week
2019-07-18 20:15
Its better than 1 day legs and 1 day upper body?
2019-07-18 20:16
whats ur current training split?
2019-07-18 20:17
Something like this: Wednesday: back biceps shoulders Saturday: legs Wednesday: chest triceps shoulders Saturday: legs And short workout for abs at all of them
2019-07-18 20:18
wHat about: 1st day: Deadlift, Bench, squat 2nd day: Bench, squat, pullups, Barbell rows 3rd day: bench, squat, Barbell rows, pullups
2019-07-18 20:22
And then u can get a bicep pump after every workout if u want.
2019-07-18 20:23
Forget about splits and do fullbody workout every 5-7 days (depends on your recovery).
2019-07-18 20:22
i don't really understand what u mean with this? elaborate pls.
2019-07-18 20:23
3-4 basic exercises 1-2 high intensive sets with 6-8 reps each Increase weights every 1-2 weeks
2019-07-18 20:25
Ye but how does the split look like cause from what i read is that he lifts 1-2 x/week?
2019-07-18 20:27
It's not split, it's fullbody. For example: Bench press 2x6 Weighted pullups 2x6 Squats 2x8 Rest 4-5-6 days (until full recovery). Repeat.
2019-07-18 20:29
I know but is it 2x/week?
2019-07-18 20:29
It's individual and depends on his recovery.
2019-07-18 20:33
All Muscles should be hit 2x/week
2019-07-18 20:34
Bs.
2019-07-18 20:34
Are you actually that ignorant?
2019-07-18 20:35
You didn't bring any proper arguments to ignore, so no.
2019-07-18 20:40
you are talking with a grassbrain who thinks honeymelon-only-diet is healthy
2019-07-18 20:43
Not bs at all, 2-3x per muscle group per week is optimal.
2019-07-18 20:36
Because you say that? :D
2019-07-18 20:38
Multiple studies have shown this by people with PHDs on nutrition and exercise science its not my opinion, its what the best research says.
2019-07-18 20:40
Multiple studies have shown that you can increase weight in specific exercise once per 2 weeks.
2019-07-18 20:41
Yes you CAN, but its not optimal at all and youre massively undertraining.
2019-07-18 20:42
Tell me what is optimal, lmao. Undertraining is impossible if you train with really high intensity.
2019-07-18 20:45
Full body 3-4 times a week or push,pull,legs 6 times a week are really good. Each muscle group needs about 48 hours to recover from training.
2019-07-18 20:47
"Full body 3-4 times a week" means that you doesn't train with high intensity or you use steroids.
2019-07-18 20:49
What are your numbers in squat bench deadlift and how many years lifting?
2019-07-18 20:50
Good enough, long enough...
2019-07-18 21:00
Actually this makes so much sense to me, your squat is good because lower body needs more recovery and doesnt require as much volume as upper body and thats why your bench is pretty bad for your years of training. You are undertraining the hell out of your upper body, just try full body 3x a week and see your bench shoot up.
2019-07-18 21:01
My weights are not that high because I didn't train 3 straight years but had a 1.5 year break and had to start over. Still, have good experience and gaining more.
2019-07-18 21:04
Why would you need 4 days of rest from full body let alone 6?
2019-07-18 20:34
Ever heard about high intensive training? You will need at least 3 days to recovery unless you use steroids.
2019-07-18 20:38
What do you mean by that? All sets @rpe10? Explain pls.
2019-07-18 21:02
1-2 working sets, take the weight for 6-8 (or whatever you prefer) reps so when you finish you can't do any more reps. en.wikipedia.org/wiki/High-intensity_tra..
2019-07-18 21:16
So all sets @rpe10. You dont need 3,4,5,6 rest days. You need 1, maybe 2 days MAX to recover from failure. Any specialist would tell you this. Show me one piece of research that suggests otherwise. edit: even your source argues against you "tri-weekly, full-body workout"
2019-07-18 21:26
All sets @rpe20 if you want to use this measurement. Good luck to "recover" in "1, maybe 2 days MAX" from that and train with high intensity 3 days a week, Mr. Steroid User. Ever heard about supercompensation btw? I used wikipedia as source for definition to make clear what I'm talking about because it seems you don't know what HIT means, not for everything it claims about high-intensity training. I actually don't even know what they mean by "single-set per exercise, tri-weekly, full-body workout" because it can be total 3 exercises, in separate days each, while I'm talking about doing fullbody workout in a single training session. If you want source then research Viktor Seluyanov, but I'm not sure if all his works exist in English translation. youtu.be/l54tDuxpX70
2019-07-19 04:06
Dl's still hit the back. personally i do them on back day cos after squats i don't feel like deadlifting tbh.
2019-07-18 20:07
#107
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Colombia HachitaVidal 
no they fucking don't. your lats are engaged yes, but there's no isokinetic contraction happening. its just a hold, it doesn't work them. you squat one day dl another day
2019-07-18 22:06
So what you're saying is that the upper back isn't part of the posterior chain? And since DL dont hit the back, why do Powerlifters have big backs
2019-07-18 22:09
And strongmen also have big backs and DL's are a big part of their soort
2019-07-18 22:09
#113
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Colombia HachitaVidal 
bro please stop being braindead. the lat isn't isokinetically or isotonically contracting when you deadlift. if you want to have a big back, you'll have to put the muscles of the back under eccentric load, which doesn't happen in a deadlift. ever. the muscles under eccentric load during a deadlift are glutes and hamstrings when you're going down. when you're going up they're under concentric load.
2019-07-18 22:13
doing it on leg day would be kinda overkill
2019-07-18 20:28
#31
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India Smauxx 
You have scheduled 1 day for Back only? If so I might suggest add Legs to it too since legs workout are kinda boring too. This way you can cycle between legs and back workouts and do less deadlifts. BTW I don't consider Deadlift as back workout, yes it does targets lower back but Its more of a strength workout.
2019-07-18 20:10
Right now i do: Legs Back biceps shoulders Legs Chest triceps shoulders And short abs workout on all of them
2019-07-18 20:12
#42
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Poland FitPolak 
Why not just move DL to Legs? Maybe switch to Romanian deadlift if conventional/sumo is boring.
2019-07-18 20:14
The DL targets the posterior chain not only the lowerback and legs
2019-07-18 20:13
#46
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Venezuela xoile 
benching, squatting and deadlift everthing else is a plus.
2019-07-18 20:16
ohp is nice too
2019-07-18 20:17
starting strength meme. You need atleast chinups, ohp and rows if you wanna look decent and not fat with shirt on.
2019-07-18 21:13
#102
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Venezuela xoile 
that's not completely true, just clean your diet and thats it
2019-07-18 21:16
Lol what? diet has nothing to do with what i said. Your biceps, lats, upper back, traps,rear and mid delts will have retarded development. You will end up with skinny arms but big strong waist,glutes and legs.
2019-07-18 22:07
If you really dont like them then dont do them but they are one of the best exercises you can do and they are fun as fuck when you start pulling big boi weight imo. I love doing singles at 90% for example. super satisfying.
2019-07-18 20:17
+1111
2019-07-18 20:27
#56
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Venezuela xoile 
2019-07-18 20:23
+1
2019-07-18 20:27
its okay for noobies
2019-07-18 20:44
youtube.com/watch?v=Aw5EfLi4JGo What this video, and watch everything else.
2019-07-18 20:39
+1 One of the best channels about fitness on Youtube. Jeff only lies about his height on the channel cos he's insecure but that's about it.
2019-07-18 20:45
#101
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Kyrgyzstan JimHalpert 
just do shit like superman, or bench hyperextensions 4Head
2019-07-18 21:15
Deadlift - the only exercise that stimulates both the lower and upper body
2019-07-18 21:32
Squats engage the abs, traps, romboids, delts, biceps, lats, erectors and many, many more upper body muscles. So not the only exercise that does this.
2019-07-19 12:05
not true
2019-07-19 12:08
explain?
2019-07-19 12:08
deadlift omegalul uselles shit for body building
2019-07-18 22:09
#112
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Ireland BLAPBLAP 
Lmao. I do deadlifts on legday - first of all but I do (If I havent done them in a while,) feel sore in my traps. That being said, if you don't wanna do deadlifts - don't do them :). They're NOT necessary depending on your goals. I'd say only if you're into strongman or powerlifting, only then deadlifts are 100% a must. But if you're just in the gym for general bodyshaping then skip them if you don't like them, man. I'm an ALMOST certified fitness instructor btw - not to "brag". Just saying you so you can seriously consider my advice
2019-07-18 22:12
Like. How? How boring? Do your muscle groups talk to you?
2019-07-18 22:15
#115
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United States PH4RMA 
Athlean x says deadlifts are pointless. Robert oberst (world's strongest man 2nd place) says deadlifts are pointless I'd listen to both of them before some betas on HLTV that probably throw CrossFit plates on to make their ego feel better. Swole is the goal Size is the prize
2019-07-18 22:21
I feel sorry for you if you believe everything that bro science is stating. RDL>DL, but saying deadlifts are useless is beyond any retardness
2019-07-18 22:25
#120
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United States PH4RMA 
Licensed physical therapist and board certified strength coach. Ex strength coach for NY Mets. Not "bro science" But cute try anyway. Know your facts
2019-07-19 02:02
Are you retarded? He didn't say that they are useless, he say that performing them with retarded form and weights you can't move is dangerous. He actually advises on doing them.
2019-07-19 12:07
#118
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Ireland BLAPBLAP 
"Athlean x says deadlifts are pointless. " no? EDIT: He literally says "Im recommending you deadlift. Im recommending you learn how to deadlift from an early age" Double edit: Robert Oberst may be the 2nd in World's Strongest Man, but that doesn't mean he knows everything. In fact, him making that odd statement makes me think he's looking into deadlifts with a really narrow minded opinion. Because yes for NFL & NBA players - deadlifsts are utterly useless. But for most people they're actually a great exercise. For the 99% it's a great exercise
2019-07-18 22:39
#121
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United States PH4RMA 
He had an entire episode dedicated to it after Robert Oberst interview. youtu.be/Aw5EfLi4JGo
2019-07-19 02:04
#122
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Ireland BLAPBLAP 
yes, I watched it all the way through and nowhere did he say "deadlifts are pointless". It's like you only read the title and watched Oberst's little part of the interview and drew conclusions from there. Did you ACTUALLY watch the video? Doesn't look like it.
2019-07-19 02:58
#125
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United States PH4RMA 
I didn't rofl. I'm a moron. But I'm not EU I can admit when I'm wrong
2019-07-19 03:26
#129
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Ireland BLAPBLAP 
Wtf does that have to do with anything? I'm right so why would I admit that I'm wrong. Are you just generalizing? How very American of you.
2019-07-19 11:51
#138
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United States PH4RMA 
Absolutely generalizing. Thanks, I bleed red white and blue
2019-07-19 14:12
#140
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Ireland BLAPBLAP 
What? You're Dutch? That explains the flair too.
2019-07-20 00:19
#141
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United States PH4RMA 
American flag is red white and blue. That phrase is commonly used here when conveying patriotism.
2019-07-20 00:20
Dl - boring? Dl and squats are the best exercises ever, imo. There is no better feeling of finishing a heavy set of either. Makes u feel like puking, dizzy but at the same time happy as fuck. Every weightlifter knows what im talking about
2019-07-18 22:22
I dont know man. I am a runner and more stamina guy than strength. Always though it was more enjoyable to do many reps easy instead of slow lifting heavy deadlifts. If you get what i mean
2019-07-19 00:14
#123
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Ireland BLAPBLAP 
Many reps being...? I'd say 12 is a about as high as I'd go with pretty much any exercise. While with the big compound exercises you won't see me going over 10. Usually between 5-10. Running is just so fucking boring to me. I'd rather do a HIIT training and 5-10 minutes on a crosstrainer than do 30 - 60+ minutes on a fucking treadmill or outside for that matter. Just boring as fuck if you ask me.
2019-07-19 03:00
Yes and thats your opinion. For me running in terrain is fun and deadlift boring. I mean its more fun doing like lots of pull ups, chin ups, push ups and situps etc than to just do 5 heavy deadlifts.
2019-07-19 04:05
#124
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Ireland BLAPBLAP 
Well I hate squats. Also kinda dizzy - I get. But feeling like you gotta puke? That's not me. Sounds a bit unhealthy if you ask me. You eating / drinking well? lol
2019-07-19 03:01
deadlifting is overrated and also doing it has a high risk of developing back injuries
2019-07-19 03:55
-deadlift +pull ups
2019-07-19 12:16
#142
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Panama ayykaramba 
Joe Rogan approves
2019-07-21 00:17
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