Feb 6, 2011

Finished first week of new routine

First week of new routine finished. The first week is always hell-week, but this was badass tough. My body hurts everywhere... chest, lats, tric, biceps, quads, glutes, hamstrings and calfs, shoulders... and abs...

No I'm looking forward to two days rest before hitting the gym again on monday. The weights are the same as this week, but 5 reps are now 6 reps. And thats my progression for the Plyostrength workout. For size I try to add maybe 5 pounds on exercises next week, or add one or two more reps on my final sets. As I have said before. Sizetraining is all about auto-regulation. You have to know your strength, know your body and keep pushing the limits of your performance. 

Until later. Take care and keep lifting!

Feb 2, 2011

The 40 greatest Nr 2 - Deadlift

Deadlift is an awesome exercise. Many coaches believe deadlifts to be a better indication of total body strength then squats. Deadlift works most of the posterior muscles in the body and many of the anterior muscles as well. Deadlift also works the core in an extremely effective way. Deadlift makes you stronger and more explosive as well as building size. The main muscles worked are, depending on style: gluteus maximus, hamstrings, quadriceps, erector spinae, latissimus dorsi, trapezius, deltoideus and rectus abdominis. But in stabilizing the body during the lift virtually every muscle is working either dynamically or static.

There are many different ways of doing deadlifts. The powerlifter deadlift with an upright position and bending of the knees. Sumo style deadlift with a wide stance. Straight leg deadlift with less bending of the knees. Trap bar deadlift similar to the powerlifting style but with a trap bar. Rounded back deadlift and straight back deadlift. Atlas stone deadlift with a big stone, and many more variations.

One main difference is the amount of force produced by the quadriceps and the hamstrings muscle. In an upright powerlifterstyle movement, quadriceps is a major forceprovider, while in a bodybuilding style straight leg deadlift the hamstrings is a dominant muscle. Both ways are excellent methods of doing the deadlifts, depending on your goal.

Here are some examples:
Standard deadlift: http://www.youtube.com/watch?v=G6aM0CYPh3w
Straight leg deadlift: http://www.youtube.com/watch?v=DtsQUpy13eQ
Trap bar deadlift: http://www.youtube.com/watch?v=Pvz7wdfCJuk
Rounded back strongman lift: http://www.youtube.com/watch?v=DchUE6Wy67s

And finally some tirelift you could try ;-)