Page 23 - NGA NATURALmag 2021 SPRING-SUMMER
P. 23

Spring-Summer 2021
One reason for this may be that a a a a a a a a proper bodybuild- ing-type weight training training program actually includes training training all all the the muscles which are involved in in in in in in in in in the the deadlift although in in in in in a a a a a a a a a a more more more direct way through a a a a a a a a a a more more more complete range of motion and more more more specific to to the goals pertaining to to a a a a a a a a bodybuilding-oriented weight-training routine In fact one may rightfully argue that all all the the muscles which the the deadlift engages can actually be developed more effectively by per- forming an an appropriate selection of direct exercises for for these muscles including barbell barbell squats bent-over barbell barbell rows stiff-legged deadlifts etc This is is is is not supposed to mean that the deadlift deadlift is is is is useless anyone who enjoys deadlifting and is is is is capable do so with correct form can certainly continue to include this movement in in in in in their exercise program for for its fits multiple benefits In fact the the increased core- and overall strength gained from deadlifting can can improve posture can can enhance the performance in in in in a a a a a a a a a a a number of direct bodybuilding exercises and and also carries over to to various sports and and fitness activities as as well as as to to practical uses in everyday life However there are some bodybuilders and fitness athletes who may actually be be better off to exclude the the conventional deadlift from their work-outs This applies especially to those those who who have have pre-existing lower back injury or or joint issues those those those who who who have have poor spinal posture those those who who feel pain during the the movement even though they are properly supervised and those who do not have the the the requisite flexibility or or leverages to pull safely off the the the floor The conventional deadlift is is an an an exercise that puts a a a a a a a a a a a a a a huge load on on on on the the lower lower back back and anyone who has a a a a a a a a a a a a a tendency towards excess rounding of the the the lower lower back back should avoid the the the deadlift as as as well as as as other exercises which puts strain on the the the the lower back One of the the the the most basic requirements to to execute a a a a a a a a a a a safe deadlift is is the the the the ability to to maintain a a a a a a a a a a a neutral spine during the the the entire lift lift unless this aspect of technique is is is is not not perfectly mastered the the the risk to reward ratio is is is simply not not worth performing the the the deadlift as as there are lurking many chances to get hurt Generally anyone who strives to develop an an an aes- thetic bodybuilder-type physique and especially those with any of the the above mentioned health concerns may be be best advised to to stick to to a a a a a a a a bodybuilding-type weight-training routine which does not necessarily include the the the deadlift On the the the other hand anyone who wants to compete and and and excel in in in in powerlifting should train like a a a a a a a powerlifter and and must regularly deadlift n n n n n n n when done correctly it will not unduly stress any of the the the the major joints but rather serve to strengthen them All these valid reasons have led many gym-enthusi- asts and and even trainers to to believe that it it is not possible to to build an an an an outstanding physique without the deadlift deadlift and and and that deadlifting is is essential if if if developing superior overall muscle mass and and core strength is is is is desired But is is this really true?
While the deadlift heavily challenges a a a a a a a a variety of of major muscle groups to contract simultaneously against an an an extraordinary weight-load most of of these muscles just work through a a a a a a a a a a a a quite limited partial range of motion while others such as most upper back muscles don’t receive much direct work but rather just isometrically contract Generally powerlifters train the the deadlift by using low rep ranges of of 1-5 with weights of of 85 -100% (1RM) which is the the proven method to to build maximum total body strength Athletes involved in in in in in in a a a a a bodybuilding-type weight training program predominantly strive to maximize muscle muscle development in in in in all major muscle muscle groups and to create a a a a a a a a a a a a a balanced aesthetic physique Here the the the various muscles are are trained individually: they are are over- loaded most efficiently with selected exercises in in in a a a a a a a a a a a focused and and and direct fashion and and and generally through a a a a a a a a much more complete range of of motion and and and for a a a a a a a a higher number of of repetitions per per per set Optimum muscle hypertrophy is is generally best achieved by performing 3 to to 4 sets of of of 8 8 to to 12 reps per per per per exercise at an intensity of of of 70-80% of of of one’s personal one-rep max (1RM) hit- ting each and and every muscle muscle or muscle muscle group directly and and and from various angles Specific focus is on bringing lagging body parts and and muscle-groups up up to to par par with better developed areas in in in order to to generate the the most aesthetic and balanced physique possible Acquiring maximum strength in in in in in any exercise is is not the the main focus of a a a a bodybuilder’s training efforts Many successful bodybuilders actually never include regular deadlifting in in in in their work-out routines but nevertheless manage to build most impressive physiques They may perform the the the the deadlift now and then to test their strength or or when playfully compet- ing ing ing ing ing with with training partners and friends Surprisingly though even without without focusing on developing maxi- mum strength and without without ever regularly training the the deadlift they can often hoist quite impressive weight- loads off the the ground NGA NATURALmag
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