Stiff Leg / Conventional Deads
- Thread starter Trash44
- Start date
bluejacket
New Member
stiff leg dl is mostly hamstring (if done right) with some low back activation.
conventional deadlift is plenty of ham as well as quads, glutes, low back, upper back/trap as well as some calf, bi, abs and delts thrown in.
200 is a nice wgt for sldl and bodes well for getting off to a good start with conv DL but as you can see a weakness in one of the other major muscle group could affect how much you deadlift. personally, i would start out at the 200lb level your comfortable with and go up slowly from there. deadlift is not a difficult exer. to learn good form on as long as you start with a reasonable wgt. getting too heavy too fast (ego) almost always leads to problems with form breakdown etc. etc.
deadlift is a momentum building exer like few others. once you get good form down and you learn to use all the muscles needed in concert (takes a little time) the weights you can lift begin to climb higher and higher. this type of effort/accomplishment of course feeds off itself and you begin to push for bigger wgts each session. many are amazed at the amount they can deadlift after a few cycles of concentrated effort.
good luck
conventional deadlift is plenty of ham as well as quads, glutes, low back, upper back/trap as well as some calf, bi, abs and delts thrown in.
200 is a nice wgt for sldl and bodes well for getting off to a good start with conv DL but as you can see a weakness in one of the other major muscle group could affect how much you deadlift. personally, i would start out at the 200lb level your comfortable with and go up slowly from there. deadlift is not a difficult exer. to learn good form on as long as you start with a reasonable wgt. getting too heavy too fast (ego) almost always leads to problems with form breakdown etc. etc.
deadlift is a momentum building exer like few others. once you get good form down and you learn to use all the muscles needed in concert (takes a little time) the weights you can lift begin to climb higher and higher. this type of effort/accomplishment of course feeds off itself and you begin to push for bigger wgts each session. many are amazed at the amount they can deadlift after a few cycles of concentrated effort.
good luck
One thing you will have to watch seeing that you are used to SLDLs is a tendancy to straighten your legs without raising your shoulders thus turning the lift into more of a SLDL again.
Here's a bit of good advice:
Analysis of Deadlift
Here's a bit of good advice:
Analysis of Deadlift
bgates1654
New Member
Sounds like you are doing it right
RUSS
Member
<div>
(Trash44 @ May 01 2007,10:08)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Can I expect to put on noticeable size with these?
Like I said I've never done Deadlifts or squats...</div>
Absolutely! I've personally witnessed curling/benching rats with 2+yrs. "training" put on an amazingly quick ( 2 months or so) 10- 20 lbs. of solid mass on thier frame when they finally got done uselessly trying all the "easy" ways to get big and began pulling. Mostly these guys are the ones that get asked "if" they are working out as thier friends/aquaintances notice "some" physique changes as they keep benching and curling and walking around holding thier arms just a tad bit more out from thier torso in the hope that by walking around in a state of permanent "semi-flexedness" thier buds will "notice" how "swole" they're getting. These same guy's tend to spend 2 years benching like mad just to end up with 1rms around 240-260(lbs.).
It's been my observation that guys that deadlift (and /or squat) don't get asked "if" they work out for very long . Thier bench (and almost every lift) goes up.
Imho it takes about two months for undeniable visual changes to start showing in the body (traps, entire back, butt, legs, forearms, i could go on...), these changes only get more pronounced from there.
Your rate of return will be tremendous , I know of no other lift in which a noob or non practicioner can make such impressive 1rm gains so quickly. In fact I personally regard bulking without deads to be an exersize in wishfull thinking.
The importance of learning proper form is extremely important with this movement and warm up to the working weight absolutely essential to prevent injury.
In closing I would say that Imho a guy that only deads(and /or squats) is going to look more like a strength athlete then the guy doing only everything else. Of course this is just an example- why would anyone only dead? But you know what I'm getting at...
(Trash44 @ May 01 2007,10:08)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Can I expect to put on noticeable size with these?
Like I said I've never done Deadlifts or squats...</div>
Absolutely! I've personally witnessed curling/benching rats with 2+yrs. "training" put on an amazingly quick ( 2 months or so) 10- 20 lbs. of solid mass on thier frame when they finally got done uselessly trying all the "easy" ways to get big and began pulling. Mostly these guys are the ones that get asked "if" they are working out as thier friends/aquaintances notice "some" physique changes as they keep benching and curling and walking around holding thier arms just a tad bit more out from thier torso in the hope that by walking around in a state of permanent "semi-flexedness" thier buds will "notice" how "swole" they're getting. These same guy's tend to spend 2 years benching like mad just to end up with 1rms around 240-260(lbs.).
It's been my observation that guys that deadlift (and /or squat) don't get asked "if" they work out for very long . Thier bench (and almost every lift) goes up.
Imho it takes about two months for undeniable visual changes to start showing in the body (traps, entire back, butt, legs, forearms, i could go on...), these changes only get more pronounced from there.
Your rate of return will be tremendous , I know of no other lift in which a noob or non practicioner can make such impressive 1rm gains so quickly. In fact I personally regard bulking without deads to be an exersize in wishfull thinking.
The importance of learning proper form is extremely important with this movement and warm up to the working weight absolutely essential to prevent injury.
In closing I would say that Imho a guy that only deads(and /or squats) is going to look more like a strength athlete then the guy doing only everything else. Of course this is just an example- why would anyone only dead? But you know what I'm getting at...
<div>
(Trash44 @ May 01 2007,16:08)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Can I expect to put on noticeable size with these?</div>
Only if you eat a lot :-D
I'd throw in some sort of overhead press, some sort of row and squats to the other 3 you mentioned...in fact that would have you nicely sorted out with 2 sessions to alternate covering the entire body.
Does your shoulder let you do dips rather than the chest press?
Cheers
Rob
(Trash44 @ May 01 2007,16:08)</div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">Can I expect to put on noticeable size with these?</div>
Only if you eat a lot :-D
I'd throw in some sort of overhead press, some sort of row and squats to the other 3 you mentioned...in fact that would have you nicely sorted out with 2 sessions to alternate covering the entire body.
Does your shoulder let you do dips rather than the chest press?
Cheers
Rob