Stiff Legged Dead Lifts

[LoneSilver]

It's my understanding that Stiff Legged Dead Lifts can build up the calfs, Hamstrings and butt if done correctly.

Now my question is, I don't have much weight at the moment but use 60 pounds max. Can I build my legs up with this low of weight or would I have to go with more weight like over 100 pounds.

I am trying to build a couple inches more on my hamstrings and butt or to make it more fit looking in jeans.

LoneSilver

 

[musclyjerk]

That is entirely dependant upon the weight you can manage now.

I recommend using a weight that you can achieve between 6-8 reps per set.

This means if you can manage more than 8 reps using 60lbs you would require additional weight until you are struggling to complete that 8th rep.

Luckily, extra plates are cheap.

Weight is relative to the person lifting and relative to their strength.

Hope this helps,

The Muscly Jerk

 

[Aprenti$playa&pimp]

you, my friend, are looking for hypertrophy of the leg muscles, correct?

Tudor Bompa's hypertrophy protocol recommendations are as follows:

Duration of Hypertrophy phase: 4-6 weeks
Load: 70-80% of maximum
Number of Exercises: 6-9
Number of Reps per Set: 6-12
Number of Sets per Session: 4-6
Rest Intervals: 3-5 minutes
Speed of Execution: Slow to Medium
Frequency: 2-4 times per week

it's also good that you do compund exercises that work more than one muscle at once (like bench press, deadlift, squat, chinups), don't worry about isolation exercises (like dumbbell curls for example, only biceps), you won't see any difference in gains of strength and size.

Hope that helps

-Aprenti$playa&pimp

 

[LoneSilver]

Thanks guys for the info very informative.

Guess I'll be buying more weights cause I can do way more than 8 reps with the 60 pounds but my legs are burning after the 4th set of 20 reps and my legs feel firm but not sure yet of any size increase.

LoneSilver

 

[LoneSilver]

Musclyjerk, I have been checking out your website and it looks good and that Tanya girl oh my my you lucky guy life must be hard with hot girls dancing for your name and phone number>wink

LoneSilver

That is entirely dependant upon the weight you can manage now.

I recommend using a weight that you can achieve between 6-8 reps per set.

This means if you can manage more than 8 reps using 60lbs you would require additional weight until you are struggling to complete that 8th rep.

Luckily, extra plates are cheap.

Weight is relative to the person lifting and relative to their strength.

Hope this helps,

The Muscly Jerk

 

[LoneSilver]

One last question. How long will it take if I stay consistant with my leg workout with adding more weights than the 60 pounds can I expect gains of a half inch or an inch or more on my hamstrings? Just a round figure cause I know some have different gains than others I guess but I am wanting to concentrate on the deadlifts instead of squats because of my knees.

Thanks

LoneSilver

 

[LoneSilver]

Thanks Espi.

LoneSilver

Although it's great to set a goal, I don't think there's a set time you can expect specific gains...I swear that my quads have widened after a few intense workouts; but, for me, for the most part, leg growth comes sporadically.

I've trained my legs hard for about a year now, and the gains are slow in coming...legs are the largest muscle group, of course, so it takes time.

I would give myself a minimum of 2 weeks...no longer than 12 weeks for sure.

 

[BluEyes]

Stiff-legs are the only deadlifts I do... 6 - 8 reps, as most people are saying, is good. I've had some excellent results with them, although I find alittle more accessory back work is needed...Romanian deads work the hams and ass quite abit, so I throw in another back workout just to even it out.

Do 3 - 4 sets.

 

[md3sign]

If you want to hit your hams/glutes hard without working your back much, try barbell lunges. I don't understand how SLDLs build up calves though

 

[Oxide]

I do stiffs with dumbells. Grab a pair of 80's and go for it. I don't know though, I am doing this after squats as a supplement, not sure how much these things individually help. It better be good!

 

[LoneSilver]

I was surprised too to learn if true Stiff Legged Deadlifts work the calfs as well but I would reckon secondarly though is my guess. I read about this elsewhere from this forum. Maybe the pros could comment but I know I have a good pump in my calfs after I finish my Deadlifts.

Anyway, I forgot about the good ol' lunges, thanks for the reminder I'll have to add them to my workout.

Thanks

LoneSilver

If you want to hit your hams/glutes hard without working your back much, try barbell lunges. I don't understand how SLDLs build up calves though

 

[donjuanjovi]

Make sure to keep proper form, SLDL's and good morning can really hurt your back if done incorrectly.

If you really want to hit your glutes, than do walking barbell lunges. But I find that SLDL's hit your hams batter than lunges.

 

[shaunuk]

I was surprised too to learn if true Stiff Legged Deadlifts work the calfs as well but I would reckon secondarly though is my guess. I read about this elsewhere from this forum. Maybe the pros could comment but I know I have a good pump in my calfs after I finish my Deadlifts.

Hmm, nah, with proper form, you shouldn't feel stiff leg deadlifts in your calves. Remember not to keep your legs literally stiff - the stiff is just in comparison to ordinary deadlifts during which you actually squat down. Bend your knees slightly

cheers
-shaun

 

[Throttle]

pump does not equal a good workout.

 

[LoneSilver]

Ok, if a pump isn't a sign of a productive workout what is?

I was under the impression that if your getting a good pump in the areas you are working it will result in growth but I have been away from this so maybe newer knowledge has come along since my hay days but is going to exhaustion the key to building up the muscles being worked?

Thanks
LoneSilver

 

[LoneSilver]

I am finding this out and keeping the knees a bit bent helps target the hams and glutes and takes the stress off the lower back.

I have been trying out the Romanian deadlift seems to be the king for building that area up good as the Olimpian train with it.

Anyway, I must be doing something right the last time I had measured my hams cold they were a inch less than this mornings so I have gained one inch on my hams since doing this regular deadlift which was about a month ago and now working on the Romanian deadlift to see how that goes.

LoneSilver

Hmm, nah, with proper form, you shouldn't feel stiff leg deadlifts in your calves. Remember not to keep your legs literally stiff - the stiff is just in comparison to ordinary deadlifts during which you actually squat down. Bend your knees slightly

cheers
-shaun

 

[spesmilitis]

Ok, if a pump isn't a sign of a productive workout what is?

I was under the impression that if your getting a good pump in the areas you are working it will result in growth but I have been away from this so maybe newer knowledge has come along since my hay days but is going to exhaustion the key to building up the muscles being worked?

Thanks
LoneSilver

A good indicator is either you go up in weight or reps on each exersice every time you workout.

 

[Throttle]

A good indicator is either you go up in weight or reps on each exersice every time you workout.

exactly. there is little to reliably indicate the effectiveness of a workout right afterwards. both a 'pump' and soreness are often thought to be a sign of a good workout. but the former is simply an indicator that your muscles are full of blood, and the latter indicates a great deal of microtrauma and a lack of protein and/or carbs in the bloodstream to immediately repair that trauma. there are many workouts and/or supplements that create one or both situations, but are not effective for building either strength or size. the most reliable indicator is increasing the weights on a regular basis.

 

[LoneSilver]

OK, so increasing weights on a regular bases or when I can is the key.

I know my hams are sore... not major... until my next workout after Deadlifts so I guess that is telling me I am hitting the right area.

I guess the measuring tape will tell the story in the end if my diet and rest are all good and if no changes in leg size then I will have to adjust my workout but so far I am gaining size on my hams and I feel pretty good about that in the short time I have started doing the deadlifts and now concentrating on the Romanian deadlifts seems like a winner to me.

Thanks all for the info.
LoneSilver

 

[Charm]

Your goal should be functional strength.