Hello Guys and Girls,

I have been Deadlifting (Conventional) for almost 8 months now and I have a few questions:

1. Which area of my muscle that Im suppose to feel sore after Deadlifting? Most of the time I will feel it on my entire back (upper, mid and lower), my glutes, Forearms (high reps) and my hamstrings. Am I suppose to feel sore on my quads as well?

2. How long do you normally rest in between each Deadlift set? is 2 minutes enough? Or should I rest longer? I realise for each Strength Exercise (1-5 reps) I would rest differently. For example: my weakest, Bench and Overhead Press, I would rest around 5 minutes (too long?). for Squat and Deadlift, 2minutes and Im good to go.

3. Which type of grip should utilise long term, overhand or alternate? Most of my Sets I will use Overhand Grip but upon reaching 300lbs and above, I will need to use alternate grip, else the my grip will fail. I have yet to use a belt or straps in any of my lifts.

1) Shud be at butt and lower back.

2) Rest under 1 minute for 10 reps & below.

3) one hand in and one hand out.

1) Only these two?
2) What about for Strength?
3) Whats the benefit using alternate rather than overhand grip?

1. There's no answer for this as it depends on how you deadlift. Even for conventional, it might be different depends on your torso and femur length. But it is common if you have doms for lower back, hams and glutes. If you feel sharp pain then it is different story.

2. Bench and ohp doesn't require that much rest time compared to squat and deadlift as they recruit lesser muscle. I usually train 2-7 reps with 3-5 mins rest. Longer rest for lower rep scheme. As a general rule, rest as long as you need to ensure you can hit the reps in next set but not too long until your body cool down.

3. Are you competing? If yes, then switch to mixed grip or hook grip with chalk. If not, you can consider using straps. For grip strength: double overhand < mixed grip/hook grip. So, once you failing due to grip, try switching over to mixed or hook grip. Lifting chalk does make tons of different.

1)You shouldnt feel sore from low reps, planned deadlift unless you are going for high reps or break a new PR...

Major parts that will be hit are glutes, hams, and lower back aka posterior chain muscle...minor are your quads, abs, biceps, forearm, traps, lat.

2). Deadlift is a strength compound exercise, inedequate rest will kill your form and cause injury, rest as much as you want. Be it 3 or even up to 5 minutes as you get more and more fatigue.

3).alternate grip prevent the bar from slipping one way.
As bar travelling outwards from your palm, using alternate grip can prevent bar from slipping in one direction, just like how you wringed a dripping wet cloth.

1. Oh ok. cause I have a few friends who feel sore on their quads as well. Yet to feel any sharp pain.

2. No idea man. I find my pushing movements are very weak for some reason. Cant progress as fast as my Squat and Deadlift. Need to rest more in order to perform the intended reps. Noted on the rest until ready for the next set. Will try to increase my rest time for Deadlift to see whether there is any difference or not.

3. Nope. Dont plan to complete. More like for self satisfaction. I dont think my gym would allow chalk though. Have not seen anybody using chalk at where im training. Is there any bad effect using alternate grip long term?

I rest around 4 minutes between sets oras long as it takes for my heart to settle down.... squat and deadlift gets my heart thumbing real hard.....

1) Those two are primary muscle stimulated. There are other muscles involved including traps, hamstring, upper back and core (torso, side torso etc) for balancing.

2) more rest more strength. i usually go less rest since i do HiiT which focus on fat burning while developing the muscle.

3) The benefit is you wont strain other muscles like your forearm which can result you sacrifice the form of doing deadlift.

your Hamstring, lower back n butt

1. stop immediately if you feel sharp pain, probably is you doing it wrong.
2. As I said, bench and ohp recruit lesser muscle, hence it is normal to progress slower compared to squat and deadlift. Just like bicep curl won't progress fast as well.
3. If you use alternate grip for really heavy weight and long term, it might cause back muscle imbalance but it is not that common. Try switch your mixed grip such as left underhand and sometime right underhand if you worry about muscle imbalance. Since you are not competing, just use straps with double overhand grip when your grip is failing you. Stop being fooled by some gym goer that saying straps are for pussy. It is stupid enough to reduce your deadlift weight just because your grip giving up. deadlift is posterior chain exercise not forearm. =)

Alright. Thanks guys for your advice! Appreciate it!

Just use straps man. Huge difference. I got short fingers and small palm, grip is shit.

Alright Brah. Will give it a try

i did last 3 years back.. and Back Strained.. now every time will feel that a vain is stuck on my bone..

Better get it checked man

already did.. diagnose result is everything is fine.. maybe need often find thai girl..