Dec 12 2009, 08:11 PM
QUOTE(yeah_guyz @ Dec 12 2009, 06:56 PM)
but if i were to do pull up before deadlift. my deadlift is bye bye d.
First I suggest you read this:http://www.tmuscle.com/free_online_article...lks_big_weights
I'll post the important parts here:
QUOTE
TM: Whenever I deadlift, my grip always seems to fail before by back or hamstrings. I've tried everything to build up my grip strength, but no luck. Help!
JW: The typical answer is to say, "Use straps!" but that won't solve anything other than building a bigger ego and a shittier deadlift. There are a couple of very useful things that have helped my once-awful grip into something that is no longer an issue.
1. Do high rep dumbbell rows. These need to be done with the heaviest weight you can handle for 20+ reps. These are also known as Kroc Rows and do wonders for developing upper back, lat, and grip strength. Your goal should be "whatever dumbbell you think you can't do for one rep" x 50. Seriously.
2. Do reps on the deadlift. Everyone is scared to do reps on the deadlift because they say they it might hurt their back or that they're training for speed, etc. The truth is that they suck and don't want to do something hard. I know because that ***** was me, many years ago. But doing reps, even as many as 10 or more on the deadlift, is a great way to build your grip strength.
3. Do high rep shrugs. The same principles apply as the high rep dumbbell rows. Do these with a double overhand grip and a barbell.
4. Do warm-ups and downsets (if applicable to your programming) in the deadlift with a double overhand grip.
Notice that every one of these grip enhancers is more than just a grip exercise. This is the definition of 'training economy.'
JW: The typical answer is to say, "Use straps!" but that won't solve anything other than building a bigger ego and a shittier deadlift. There are a couple of very useful things that have helped my once-awful grip into something that is no longer an issue.
1. Do high rep dumbbell rows. These need to be done with the heaviest weight you can handle for 20+ reps. These are also known as Kroc Rows and do wonders for developing upper back, lat, and grip strength. Your goal should be "whatever dumbbell you think you can't do for one rep" x 50. Seriously.
2. Do reps on the deadlift. Everyone is scared to do reps on the deadlift because they say they it might hurt their back or that they're training for speed, etc. The truth is that they suck and don't want to do something hard. I know because that ***** was me, many years ago. But doing reps, even as many as 10 or more on the deadlift, is a great way to build your grip strength.
3. Do high rep shrugs. The same principles apply as the high rep dumbbell rows. Do these with a double overhand grip and a barbell.
4. Do warm-ups and downsets (if applicable to your programming) in the deadlift with a double overhand grip.
Notice that every one of these grip enhancers is more than just a grip exercise. This is the definition of 'training economy.'
QUOTE
TM: In your 5/3/1 Manual, you briefly talk about the best lifts to bring up your deadlift. Unfortunately, you go into zero detail, you lazy *******. Care to elaborate?
JW: This is really simple and I'll make it easy for everyone. Here are the exercises:
1. Deadlift. You're already doing this. Just please have some sort of plan, like my 5/3/1 program.
2. Good Mornings. Do these on your deadlift day, good form, ass WAY back, knees almost straight (slight bend) for 5 sets of 10 reps. This is to build your low back and hamstrings. I do these with the safety squat bar. You don't have to go heavy on these as I rarely do more than 135. Do not wear a belt.
3. Squat. You should already be doing this. This should be done without equipment, too. Because you're squatting without equipment, you'll be using a shoulder width or narrower stance, which will place great emphasis on your quads. Make sure you're going parallel or lower to bring the glutes and hamstrings into play. Strong legs are important for a good deadlift.
4. High rep dumbbell rows. This is great for building lockout strength and grip strength. For a long time I could never lock out deadlifts. I thought I needed more glutes, low back, or hamstring work. While these things are important, the high rep dumbbell rows solved the problem for me.
5. Weighted sit-ups and hanging straight leg raises. For abdominal strength. Do I really need to explain this?
Do these five things with a plan, purpose, and reckless enthusiasm. Your deadlift will go up.
JW: This is really simple and I'll make it easy for everyone. Here are the exercises:
1. Deadlift. You're already doing this. Just please have some sort of plan, like my 5/3/1 program.
2. Good Mornings. Do these on your deadlift day, good form, ass WAY back, knees almost straight (slight bend) for 5 sets of 10 reps. This is to build your low back and hamstrings. I do these with the safety squat bar. You don't have to go heavy on these as I rarely do more than 135. Do not wear a belt.
3. Squat. You should already be doing this. This should be done without equipment, too. Because you're squatting without equipment, you'll be using a shoulder width or narrower stance, which will place great emphasis on your quads. Make sure you're going parallel or lower to bring the glutes and hamstrings into play. Strong legs are important for a good deadlift.
4. High rep dumbbell rows. This is great for building lockout strength and grip strength. For a long time I could never lock out deadlifts. I thought I needed more glutes, low back, or hamstring work. While these things are important, the high rep dumbbell rows solved the problem for me.
5. Weighted sit-ups and hanging straight leg raises. For abdominal strength. Do I really need to explain this?
Do these five things with a plan, purpose, and reckless enthusiasm. Your deadlift will go up.
You should not worry about pull-ups affecting your deadlifts or vice versa. Think of it this way. Let's assume that your legs and back can handle 200kg on the deadlift. But your grip strength can only handle 150kg. What are you going to lift? 150kg that's for sure.
Yes deadlifting will make your deadlifts go up, but only until a certain point. This is why powerlifters have assistance exercises. What you need to do is identify your weak area (your grip in this case), and add in exercises to address it. By doing so only will you be able to reach the full potential of your strength.
The problem is that many decide to go hard on both the main lift and on assistance exercises. For example, if you can easily lift a 100kg bench press off your chest but cannot lock it out, it could indicate weakness in your tricep strength. But you cannot just add in 2-3 tricep exercises, because doing so will increase the load on your elbows and could lead to injury. What powerlifters do is usually cut back on the main lift in order to make way for the assistance exercise. Some even go as far as dropping the bench press, and going very heavy on board press followed by dumbbell bench press instead.
I know you worry about losing strength on your deadlift by focusing on doing the assistance exercises. But you'll have to learn to put that worry aside.
All the best.
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