Jack of all trades, master of none.

Ridiculous to do ONLY deadlifts for back unless you're doing powerlifting.

It won't get you that V-shaped back on its own that's for sure.

DJJD, it's good to help / advise but be sure to never mislead.

1) Deadlift is one the best exercises you can do in a gym. Deadlift
2) Deadlift builds and engages more muscles than all the other exercises you mentioned (of course that is if you have any idea what a deadlift is)
3) TS never mentioned anything about "half a day for back".
4) TS never mentioned of doing only ONE back exercise, but simply asking on suggestions to improve his routine.

This post has been edited by dennisdevosse: Aug 1 2012, 01:29 AM

My opinion : master the deadlift, it's help one to accelerate in his path to build monster back. This means, u should do deadlift and other back iso/hypertrophy exercise as well.

Yes I obviously don't know what a deadlift is having been training for the last 3-4 years.
TS split one day workout between tricep and back isn't that half a day?

This "best" exercise ever thing is a myth.

Deadlift is a good exercise for strength but IMO not hypertrophy. And it is never necessary, no exercise is.

You want to take a challenge? Swap deads out of your routine for 8 weeks. Replace with heavy-ass one hand kroc rows, upwards of 80lbs.

Compare your lat spread on week 9. Then come back and tell me I don't know anything about training.

Thanks alot for more inputs!

Everything is noted. Will try reply 1 by 1 soon.

Yeap. I am asking for suggestion for my routine as I can't afford a personal trainer and hoping to do the best routine for optimum results without injuring myself and wasting my time doing the wrong thing.

You should be your own personal trainer. Find a beginner routine, probably stronglifts 5x5 and learn and do the correct form for each exercises. Knowledge is power.

thanks for reminding about the form! Will watch video this weekend. Especially regarding tricep pulldown. Back pain...

thanks alien!

Welcome man. Form is everything. If you didn't want to have injury like what adix4 currently suffering, better watch your form.

Owh yeah, yesterday I say a guy doing a tricep pulldown with heavy ass weight (almost double from my weight) but with a very short ROM and the jerking, the elbow swing

This post has been edited by alien9: Aug 1 2012, 01:08 PM

"masuk air"

What's ROM?

Range of Motion. It is the range of a movement. Every joint in our body have its own ROM.

TS,

you might want to consider eating a lot more food if you're considering putting on some size.

i'm close to your height and used to be 70kg but have now gone on to 80kg and eventhough the amount of weight i can lift goes up each month, i'm still far from the size i want to be.

NB: when you think you've eaten a lot, eat another dish.

Agree with djjd. Though deads give you the best bang for your buck when it comes to muscle activation and whatnot, its not enough to just do deads for back.

Myself I'm doing weighted chin ups, lat pulls and rows in addition to deads.

On a time constraint I'll just do deads, and put back exercises to another day. I'm doing deads during back days because its convinient, not because its my main back exercise.

But I think TS is asking about what back exercises he could do, and not asking about what ONE SINGLE back exercise he could do. So referring to that point, I think deadlifts are the best back exercises, and of course not the only exercise to be done regarding back.

Other back exercises like those you mentioned and back extension are good too.

I don't want to criticize anyone because we're all here to learn (and learning), but I seriously think some people go and read 1-2 of Mark Rippetoe's articles and think they know everything.

While I have great respect for Rippetoe and am a fan of his how to squat videos, there are just as many other great coaches who don't advocate deadlifts for hypertrophy. Dorian Yates for example said he mostly does DLs on leg days, and even then primarily for hamstrings. When he does them on back days, he puts them last.

You've got to differentiate between training to get strong (firing of muscles major muscle groups + stabilizer muscles) versus training for hypertrophy/growth.

A lot of oly lifters and powerlifters can outpress BBers but they don't look anywhere near as impressive.

Back day (for me anyway) means main muscle should target LATS. Primary muscle activation in deadlift is split between hams, lats, traps, erector spinae, maybe even glutes depending on your form/hold. Thus, if you are aiming for hypertrophy, I don't see how DL can be considered your major exercise on back day.

I still dare anyone to take the challenge - swap heavy DB one hand rows for deadlifts for 8 weeks, 5 sets of 10 reps each going up to 80lbs and above, and tell me your lats don't look bigger.

Again, I'm not knocking the deadlift/those who deadlift - just sharing what worked to build a bigger more impressive back, for me.

This post has been edited by DJJD: Aug 2 2012, 01:30 PM

squats and deadlift is overrated

chin-up tarak lepas wanna talk bout deadlift..

Its not. Show any one individual that can dead x2 his bw and tell me if he at least looks like he goes to the gym.

Deads aren't a back exercise per say. Its compound. If you wanna target back do rows. Or pulldowns, or pullups. Whichever works for you.

I mean,its good,but its a little bit overrated
its more like a strength exercise if your goal is hypertrophy i wouldnt recommend you too focus on these exercise
people there is saying this 2 exercise is like the best and without them you cant grow and you must do them

anyhow,i still squat.

YO guys, imma let you finish, but hear my 2 cents.

I do agree that doing deadlifts alone is nowhere near enough for hypertrophy, especially if you're a bodybuilder in pursuit of aesthetics.

HOWEVER, ts, and some of the lurkers here are still beginners, and for that, the deadlift would be an excellent exercise for them. For all intents and purposes, before you can deadlift 2x your bw, you're still considered a beginner.

Deadlifts recruit everything you have, and it's a simple exercise. You just lift that f***ing barbell off the ground. Nothing can be more satisfying than that.

I know some of you here did hypertrophy straight away and got excellent results. Good for you. I am still an advocate of SS for beginners. Anyhow, all roads lead to Rome, it's just a matter a time. So pick a programme and stick to it.

k brb,dedliftz day