View Full Version : A flaw with workout option B?
07-18-2007, 07:57 PM
In the where to start thread I have a question about option B. It says on the third day to do 2 sets of 5 deadlifts. According to: http://www.exrx.net/WeightExercises/ErectorSpinae/BBDeadlift.html
This works the erector spinae on the back.
Now when we reset back to day one which tells you to do stiff dead leg lifts or good morning lifts : http://www.exrx.net/WeightExercises/ErectorSpinae/BBStiffLegDeadlift.html
Which work the same muscles as the deadlift day 3. Now isn't this just too soon to work the same muscle group? On your next session?
07-18-2007, 08:55 PM
The erector spinae acts as a stabilizer during a deadlift. The primary muscle you are working is the gluteus maximus, along with a fair bit of quads, if you are doing it correctly.
07-18-2007, 11:46 PM
I'm on that routine right now.
My monday routine right now is such:
2x10 Leg extensions
2x10 Heavy calf raises
Guess what bodypart is lacking and is holding back my squats now? You got it, the hammies.
Stick with the workout, it won't stop you from achieving 300lb - 400lb pulls on deadlift and 300 - 400 squats. Once your numbers are reasonably high, which my point is they CAN EASILY get on that routine, then there is no logic behind tweaking it, and is only the result of impatience and potentially not eating enough.
If you are bent on a solution, then put Romanians(stiff-legs) AFTER conventional deadlift on Back day.
Here's my back day as such:
5x5 weighted pullups
2x5 weighted chinups
2x10 Reverse bicep curls
*Every one in awhile I throw in Stiff-legs, but they aren't a mainstay in my routine.
The routine is strong enough and has enough of a basis in logic and experience that it will work for anybody looking to gain strength, flexibilty, power, and size.
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