Wanna get big?” Then you have to deadlift!

Wanna get big?” Then you have to deadlift!

The Best Overall Mass Builder.

Let me introduce you to the deadlift: There are no other exercise that builds more overall mass than the deadlift! The deadlift works almost every muscle group in the body! This is the real exercise that you would do to prove you’re man! This is no exercise for the people who get scared when they see a barbell.

This is the exercise that is being used by bodybuilders, powerlifters, strongmen, athletes etc.. And the reason why, is because this is the exercise that will give you “most bang for your buck”.

This exercise gives you strength, power and last but not least: Muscle Mass! The exercise is also very functional, wich means you will benefit from doing the exercise while doing everyday things. Such as lifting heavy furniture or other things of the ground may be associated with the deadlift. That’s why it is so popular not only in one sport but also several other power or strength sports aswell as athletic sports such as football or any other sport.

 

Muscle Groups

As I mentioned at the beginning, this exercise works a lot of muscle groups in the body and you would not find many muscles that do not play an active role in the performance of the exercise.

Muscle groups involved:

- Lower Back

- Quadriceps

- Hamstrings

- Traps

- Shoulders

- Etc…

The main muscle groups involved in the deadlift are the back and legs. Even though smaller bodyparts such as traps and shoulders are also involved.

Performing The Exercise

Performing the exercise right with the correct technique is crucial for developing strength and muscle mass and most importantly to stay away from injuries! That is one of the reasons why I didn’t do deadlifts in the start of my bodybuilding. Now I know the technique and everyone can and should do it if they get the proper instructions for performing the exercise.

1. Stand in front of the bar with your legs with shoulder width apart.

2. Grap the bar with both hands with an overhand grip or an alternate grip (one over, one under)

3. Look straight forward with chest up.

4. Pull the weight up without hounching your back
5. In the top position arch your back slightly and lock the weight.
6. Lower the weight in a controlled manner.

Incooperating the deadlift into your workout and the risks involved.

I absolutely recommend that you have the deadlift in your workout schedule. I suggest having it either on back day or on leg day. That’s your choice.

About the frequency of doing the deadlift, I would suggest doing the exercise once or maybe twice a week at the most if you do this heavy. I tried doing it more often but this took it’s toll on the body, so I would recommend once or twice a week.

The risks involved is the fact that it very much involves the lower back, and with too heavy weight and incorrect techique will lead to injury.

So start light, learn the correct technique and you’ll be fine

I would recommend doing this like any other exercise in terms of reps and sets. The only thing is that you should not go higher than 10 reps! Simply because it is not an endurance exercise, even though I will guarantee you that you will have problems catching your breath after the exercise.

So good luck with the deadlift!