If you folks were curious like I was about how to do the 'bent-knee stiff leg' deadlift, they have a video with Jenn a few videos back from this one (if you sort by time uploladed) that gives you an idea of what the technique looks like th-cam.com/video/zQCzgSBTP1I/w-d-xo.html
I'm a big fan of lowering the weight under control. The first time my deadlifts got stuck, that was the advice I got from this middleweight strongman who use to train in our gym. It took me down 30 pounds, but that was kinda like a wave reset. When I did that, that is when I actually got my technique down. Without even really trying I might add. Putting the bar down under control taught me how I needed to move on the way up. I got some sick technical gains, more development in my posterior chain, and that is how I got through my first plateau.
There are definitely trade-offs, but switching to breathing/bracing at the top and using a controlled eccentric has eliminated most of the low back pain I used to get from deadlifting. Feel like it forces my hips into a better position so I’m using the right muscles instead of my erectors.
Was able to meet you at the Arnold and have been watching diligently (and learning a lot) ever since - thanks for continuously putting out great content, Dr. Mike!
Thank you so much for this. I've been really letting my lifting ego get the best of me with my deadlifts the last few months, and have been adding way too much weight on to it, way too quickly, but not even really seeing the benefits I used to... as well as having a seemingly never-recovering lower back muscle soreness. All of your bullet points have been pinned to my pull day notes, so I won't forget them. Time to slow it down and dial it back again :)
Man that last tip is a really great reminder. I put them 2nd in my pull workouts so i’m still relatively fresh. I’ll move them towards the end so I don’t need to stress as much on trying to mega activate my back during the movement itself.
Great video! I like straight leg and romanian deadlifts for hamstrings sometimes, but agree that this exercise is often overrated since many just want to see themselves move big weights. I think many fall in love with it because it's usually the first movement where people move "big" weights.
Dr. Mike, it would be much appreciated if you could do a video covering the basics of systemic/axial fatigue. It is a common term used, but other 'fitness experts' often use it with varying degrees of consistency!
I ended up doing Romanian Deadlift because my lower back was slacking. Also did it to the point where it put some tension on the hamstrings as well like in stiff-legged, so I don't even know what I'm doing anymore, other than not dropping the weight or touching the floor. I also do pulldowns ramping up to pullups as warmup for deadlift which comes as the last movement. And it causes a sick pump on whole back and hams. Can't complain. Love it almost as much as squatting. Won't claim that it does something better than some other version would, but I don't need anything else to do it than the bar and for my stupid back and hip it activates the desired muscles better than the conventional one. And isolations would probably work better for hypertrophy and fatigue, but I enjoy deadlifting and I'm in no hurry to grow optimally, plus it saves me sooooo many sets and minutes at the gym to do deadlift instead of isolation exercises. Also I kinda want to experience the heavy weights on deadlift movement to assist in every day encounters with stupid objects that weight decently and require lifting from the ground.
Recently brought deadlifts back 😅😅. Had some knee discomfort with squats, so i subbed in deadlifts while i fix that up! It started with 3 sets of goodmornings on the end of my pull day, and after a month i realized i could pull 3plate again! Now i just do a set or 2 of stiff legs after gms, and can almost touch the floor with wide grip! We have a lovely ham curl machine at our gym, so i thinking of just going to town on hammies for a month! Squat is rehabed and almost healed, so im looking foreward to using it as my moneymaker lift once this pull phase is done!
Great points Dr Mike. I cut out deadlifts and I had a lot more energy and put on more muscle with other exercises. I may give it another shot with these modifications
Very cool. I will say, don't take this video as implication that deadlifts are mandatory or even a good idea. This is like IF you want to deadlift for back size, this is how you can do it. - Dr. Mike
@Aaron Sanders I used to "keep a neutral back, actually just overextending" and hurt my back. Now I really keep a neutral back, almost a bit rounded, brace hard and my back is better than ever
@@RenaissancePeriodization I like below the knee rack pulls and pull your shoulder blades back at the top, feel that squeeze, saves the legs and builds the back.
What we genuinely need is a targetting the muscle episode designed specifically for deficit sumo deadlifts. That would really help my glute growth using deadlifts
@skitlus335 Half the powerlifting community and more than 1/2 who are under 6ft. Weird to be so against a variation of a lift. It's like getting upset at people who don't bench close grip.
@@Kefka2010 I don't really have anything against the lift itself, although most people I've encountered who do it are absolute douchenuggets, but I do mind that people treat it as an equal to conventional when it's clearly not.
Dear Dr Mike, I have an addiction and it's the deadlift. I live in a state of constant deadlift-induced fatigue. And let me tell you, Dr. Mike, my body is a mess. Every time I engage in this grueling affair, it's as if my energy is zapped out of existence. I go from feeling like a vibrant, normal human being to a sluggish swollen lone sloth who can barely keep their eyes open. It's as if all the vitality I once possessed has been traded for a temporary bout of strength. I live 500lbs at a time!! But here's the catch, Dr. Mike. Despite the constant fatigue, the lack of tangible results, and the seemingly endless battle with exhaustion and depression, I can't quit the deadlift. It's like a twisted love affair, a tumultuous relationship I can't escape. I'm addicted to the pain, the challenge, and the tantalizing hope that one day I'll unlock the secret to lifting the entire universe, aka 550lbs. So, here I am, pouring my heart out to you, hoping that you can provide some sort of solution. How can I break free from this paradoxical addiction, this paradox where I feel utterly drained yet unwilling to let go? What self respecting woman would want to be held by a man with calluses so aged and worn. Is there a support group for deadlift enthusiasts like me to find other exercises? Please, Dr. Mike, help me regain control of my energy, my productivity, and my sanity.
😂😂😂. I can relate to so much of this. God bless you. I’ve chilled on the deadlift. Still do it, but only once a week. Some sessions used to leave my lower back sore for 5 days. CNS of a sloth. I had to branch out.
This is why I love Dorian Yate's style of training. He specifically said that he ends his back sessions with partial DLs to keep constant tension on the back and that it would prevent him from trying to load too much weight like if he started fresh.
I have been doing deadlifts concentrating on proper form, TUT, and myoreps for hypertrophy. I have had to lower the weight significantly but my gains are gold!!!
Dude! Mike, I was literally chugging a glass of water after my workout at the part where you said “there is an onlyfans component” and I spit my water out everywhere! Great stuff brother!!!
Ive been doing deadlift for back this meso and it's the last exercise on the list. I do 8-10 reps and it just finishes to fry my back. And since the load isnt crazy, it really doesnt fatigue me as much.
@@bruvhellnahI suggest to stay away from it for now. You're a beginner. Focus on the compounds. Even I am an early indermiate and I have no reason to focus on meso cycles, micro cycles, all this. Just do a high frequency program. Upper lower rest repeat is the best till you reach advanced stage.
@@bruvhellnah Meso is shorthand for mesocycle. Its just the more technical term for a training block, generally 4-8 weeks. It matters less as a beginner but as you advance, most people need to take a 'deload' or break from training after a meso to catchup on recovery. Its just an easy way to track and adjust training over time. In this comment for example, he is doing deadlift as a final exercise for this meso, then he can evaluate after if he thinks its worth continuing or not.
Hello Dr. Mike. It's a pleasure to meet you. I'm a new fan! Please allow me to get constructive feedback out of the way... I believe there will be greater results at converting a short like this into actionable results, if you also suggest an alternative exercise. If thats not your goal I apologize for wasting time. I will be watching/liking your long form videos anyway. Now positivity time! These are really great insights. You are absolutely earning the spot as my new top teacher in the field of personal fitness! No one else has ever inspired me to be more than just a casual fan of personal fitness. But with thougtful advice like this, I'm automatically clicking your face. 😂 Huge mate... If I may throw out another idea... I'm curious to learn if there are any exercises that can actually work to increase energy more than other exercises/techniques? Or maybe more realistically, work to increase endurance/ability for daily labor that involves lifting, carrying, and pushing things from 50 lb base plates up to hundreds and even almost a ton of weight on wheels. (Not necessarily alone, on carpet/concrete) I weigh 115 lbs @ 5' 7". Gains are welcome. "I AM THE GREATEST!" Thank you for all you do Dr. Mike... stay blessed!!! 💯
My problem with deadlifts is really the systemic fatigue. I pick up that bar 4 times and I nearly black out and need like 6 minutes of heavy breathing before I can go again.
You should try ramping sets with deadlifts, look at Christian Thibadeau on ramping sets or the Madcow version of 5x5, basically you use ascending loading but the rep number is more or less the same, once you reach a point where your strong enough these usually help you to still lift heavy while managing fatigue
@thathandleistakentrythisone I don't think it's the weight he probably isn't resetting or breathing out and back in between reps...hold your breath through the entire set. You...will...die
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
The Army added the Hex bar DL to its new physicsl fitness test. I've always heard that people lift more in the hex bar but not for me. My all time PR is 455. I did 415 for 2x3 a few weeks ago. When I took the test a week later, I couldn't get 360 for 3. I had to drop down to 320. Give me a straight bar any day.
regarding point 1, what about Romanian Deadlift? i am thinking of using them for hamstrings as the hip hinge movment and seated curls for knee extension movment.
I too was surprised hamstrings weren't mentioned in the target muscle list. For me, RDLs for hams are almost too good - I do a set or two at the end of a workout depending on when in my training(meso) I am and that's the most I ever do or my hams end up too sore to walk LOL.
Once you can deadlift 4 plates just stop deadlifting until you can Romanian deadlift four plates for reps. BOOM. Solved the beginner with no hamstrings problem with one easy step.
Well, Romanian deadlift is a broad term, I think that's why Dr. Mike prefers to say stiff legged deadlift cause that's that really hits the hamstrings. If you have halfway resilient hamstrings good mornings(no grip and trap stimulus, which is a good thing for me) might be an even better choice, or SLDL where you let the weight drift out cause it makes the bottom stretch even crazier and use the regular SLDL as a variation when you need it, or just use a 45° hyper, at least for light days cause it's so much less centrally taxing
Dr Mike has a video explaining that SLDL and RDL is basically the same thing, and separating them as a different exercise is unnecessary..and the SLDL/RDL and Hamstring curl are stable combo in building hamstring..they complement each other perfectly and can be progressed for a looooong time consistently
@@maxschmidt9461 Agreed. I think hamstrings weren’t brought up in this video because, in his opinion, if you wanted to modify the deadlift to best target the hamstrings, you would just do RDL/SLDL (basically pure hip hinge, keeping knees straight). This video was aimed at offering ways to better target the glutes and back with the deadlift.
Do you know how I can isolate my left spinal erector? I have a very significant imbalance. My left is way smaller than my right, but I have no idea how to preferentially target one erector.
Here’s some ideas to consider. Single leg reverse hyper. Single leg lower back extension on a ghd. Single leg 45 degree lower back extension. Single leg good morning Single leg rdls Do the weak side first and only match the reps and weight for the strong side.
Future video request: As a loyal patron and advocate of the RP Diet app, RP Hypertrophy app, and the Making Progress channel, I've got a quick question. Is there such a thing as strengthening tendons? In addition to my hypertrophy training, I'm also into rock climbing and this is something that's thrown around in many climbing related training books. Hopefully the question is broad enough to appeal to the people and justify a video!
From listening to his lectures, I think it’s implied that tendons and ligaments (and bones too) does adapt and strengthen from progressive overload..but at a slower pace than muscles…and that is the main cause on injury in many athletes..it is also somewhat mention in his drug enhanced athlete video
This... was so needed. I think I'm guilty of deadlifting just to get numbers and ego lift. I think if I really draw intentionality to my DLs... I can get the aesthetics that I wanted in the first place. My goal is not how much can I lift. My goal is aesthetics and overall general health/wellness.
I use rack pulls to both increase strength during the top portion of the deadlift and also get my CNS conditioned to a certain weight I’m trying to hit as a PR later on
This was really interesting Dr Mike, I want to improve deadlift and I don't know why apart from I want to be able to pull a decent weight on a deadlift. I need to rethink my workout to get more fatigue as I lose grip strenght before I am fatigued.
Great video Mike, right now I'm doing PPL 3/1 where I BB squat 4x5 on 1st leg day, and on the 2nd legday 4x5 sumo deadlift followed by stiff leg deadlift, bss, extensions/curls and calfs.Goal is kinda overall leg/lower back development (Ego boost/some varierty) since I was hack squatting and not deadlifting for the last 6 months.. But since I've changed to the current programm I'm barely recovering to the next legday and a few times needed an extra restday before next legday since I come to the gym, trying to warmup my legs, and I feel like I've already destroyed my legs. Sumo DL annihilates my quads so much it's not even comparable to the all 4-6 sets till failure on hack squat. IDK HOW... And from deep squats, my glutes are sore for ages... Hack squat gave me the biggest quad growth tho. So I am kinda "not" seeking to increase my leg size drastically since I already have to buy new pair of jeans every 2-3 months... If u know u know.
I’ve been deadlifting just like this for a couple years and I’m pretty stale now, no gains for many months. I’m gonna switch to pull-ups as my core back lift for a while and start training each muscle group 2x week instead of once.
Dr. Mike, I’d like to hear more about why rack pulls aren’t a good SFR lift. Not all rack pulls are created equal, I can agree that the ROM isn’t the best, but if you’re pulling from 4-6 inches below the knee, wouldn’t that make it at least worthwhile? For back thickness, spinal erectors, etc. given proper form and controlled eccentrics of course.
Dr. Mike, I LOVE rack pulls. I don't use it for hypertrophy, but for strength, which transfers over well for martial arts throws and especially for the wrestling suplex. If the rack pull is used for this purpose, then there is a good use for the rack pull.
@@RenaissancePeriodization oh hey Dr Mike, thank you for the recommendation! I’ve heard you talk about sumo squats and I agree they are fantastic. I was super curious to know what most people out there would do for heavy glute work if deadlifting was off the table. I was very interested to see what people in the comments would come up with or claim it’s impossible. - Ryan
Hey Mike, Appreciate all the great info you and the rp team put out and look forward to it every week! Really enjoying the beta app so far as well! Thoughts on the JP style SDL where you’re not controlling the eccentric to target the erectors and minimize hamstring/glute fatigue? I have seen positive growth in erectors and lower lats usually only doing 2 working sets of 6-8 once a week, but curious what you think? Thanks in advance!
I think failing to control the eccentric is not an idea I understand a lot. If you want even better erector stimulus, flexion rows may be superior and definitely less fatiguing. No hate on JP, but I think (as a matter of fact, know, because he has said this explicitly) he just loves going heavy as hell! - Dr. Mike
If I’m being entirely honest with myself I enjoy strength just as much as size and would trade some size just to deadlift more in certain phases. Being honest and knowing your goals is so vital. I haven’t deadlifted in months because of poor form and a very weak back but I’ve definitely been thinking this entire phase doing good mornings, squats and rdls that I wanna see how much I can pull now. Also rack pulls are pretty great for strength if you lose position just as you leave the ground, they train the erectors under heavy load with less risk of breakdown because of angles, I treat them similarly to a bent row where I’ll do them after at least one other isolated upper back movement
@@testokives right that’s the idea, it just requires a lot of patience. most of strength training is just assessing weaknesses, hypertrophying the weakest muscle, and then retesting strength by practicing the lift, rinse and repeat.
I swear by RDLs, but as a growth to lift more tool. RDLs: Pristine form, good eccentric control, mega ROM with a brief pause at the sensation of a hamstring stretch (keeps increasing), high reps. Conventional DL: Maximum speed and violence off the floor, eccentric doesn't exist only slam dunks. I injured myself (mild hamstring pull) with one of these. Guess which.
My conventional deadlift progress stalled, and started to regress, so now I do RDLs (more out of "less weight" with great ROM and stretch) and below-the-knee close stance rack pulls (more weight, less ROM but very strict for the whole erectors and back)
This might be useful just to get a little more hypertrophy into my 3x5 workout. I've struggled a lot with the CNS fatigue during the 5 rep sets (particularly as I do control the eccentric), so having the option to touch and go rather than dead stop might just help a little.
I've always done Deadlifts fresh, until I saw that Mike Mentzer had them last in his ideal routine and what a difference thar made Glad to see you're on board. By the way this is pretty much verbatim out of MM video on dead lifts. Watch out for the plagiarism Mr college professor.
I tweaked my back deadlifting a week ago. It wasn't anything serious, but just a reminder to not take deadlifts etc lightly. For some time, I'm going to do slow eccentric deficit pulling to gain back confidence and mobility.
Yo how would you recommend dealing with insufficient mobility where lower and upper back curve at the bottom? Just do SLDLs and slowly progress in ROM? Anything else I can do like strengthening glutes?
Personally, I found that very wide grip deficit deadlift does miracles for me. Next day I feel upper back like there is no tomorrow. Nothing new. Steve Reeves was big fan of it. Also from little bit newer generation was Charls Poliquin.
I do Back, Biceps, hams and shoulders twice a week first workout I focus on back and hams and the second I focus on shoulders and biceps. The Zercher deadlift seems like it would be the perfect deadlift for my type of routine has anyone with a similar routine tried this? If so how did it go?
Question, Dr. Mike… aren’t rack pulls effective for beginners for TEACHING the hip hinge movement which in turn helps every other deadlift variation? A lot of beginners struggle to hinge the hips (without rounding the spine) and are quite quad dominant when getting down for a conventional deadlift. Thoughs?
Hey Dr Mike. How do you feel about doing a heavyish single DL, as a potentiation trick to then make your barbell rows and / or RDLs feel lighter straight afterwards? (In today's workout, I did DLs, RDLs, barbell rows, high pulls and power cleans. I think I might break these up next week!)
Is the conventional with knee bent for hypertrophy, would it somewhat a clean deadlift like on weightllifting? If so is, would it this deadlift for hypertrophy have a knee rebend?
Dr Mike, I have heard that to bust through RDL plateaus, deadlifting can help and that’s why one must include them at a low volume in your program. I’m not sure if I buy it. What are your thoughts? Is it just “it depends on the individual?”
The biggest benefit of doing deadlifts last in the program is that the last thing I want to do after conventional deadlifts is literally any other training whatsoever.
I think that because of the bent knees of every deadlift mentioned, hamstrings aren't stretched maximally. A hinge motion like an sldl or gm's where knees are kept straight are much better for ham gainz.
@@evan191919 yep that’ll destroy you. i’ve never tried it, but i would guess that 3 sets of these two exercises COMBINED would have most people sore for 3-5 days.
I do sumo deadlifts for leg growth, because my shoulders are too f*ked to barbell squat. I pair them with weighted step ups, zercher squats, dumbbell squats, leg press, pushing the sled, etc. I am working on getting into lunges and split squats but am not used to them, if you got a better suggestion, I am listening.
@@marco9056 thanks, those are great, but there's no trap bar in my gym -in my city actually, and I live in an apartment so can't lift off the floor at home.
Okay Dr. Mike, I hear you but what about the hex bar when the protruding handles are upside down? Better because more range of motion, or no difference?
Hope this doesn’t sound too silly but how do you breathe during deadlifts? I’ve been deadlifting with a more ‘powerlifting’ style with big breath when the weight is down, pick up the weight, lower down the weight quite fast (with little control) and only then breathe out. Yesterday I focused on slow controlled lowering of the weight and everything felt great, I just couldn’t hold my breath for that long ahah. Then I tried picking up the weight, breathing out, breathing in and then slowly lowering the weight and it just felt weird.
SFR on conventional was outstanding as a beginner until I hit the 400s. Then suddenly each set resulted in being out of breath for well over 5 minutes. Completely ruined training. If I'm concerned mostly with traps and erectors, what ought I be doing then? I had thought rack pulls would be good for those 2 as they are like deadlifts but with the leg aspect taken out.
I deadlift 3x a week 3 sets each workout, 1-3 RIR and also squat the same 3 sets 3 times a week on the same day, I do full body workout, should I just do a split to break up the compound lifts so they don't fall on the same day? Then I'd only hit the muscle group 1 a week
Huh, timing of the deadlift is something I never thought of, thanks very much for that pointer. I always just did them at the beginning like a good gym-goer, but you make a compelling argument - fancy that, ey? :D
Dr. Mike, thank you so much for this information. I always put my deadlifts at the end of my workout but always felt it might have been wrong due to, like you said, not being able to go as hard but according to you, that’s ok and deadlifts still have a decent stimulace done this way. Also, I wondered the difference between a hex deadlift and conventional and this was also explained well in this video. Lastly, I always wondered about the effectiveness of rack dead’s and again you confirmed what I thought. Not optimal. Sorry for rambling but this is great content.
If you folks were curious like I was about how to do the 'bent-knee stiff leg' deadlift, they have a video with Jenn a few videos back from this one (if you sort by time uploladed) that gives you an idea of what the technique looks like
th-cam.com/video/zQCzgSBTP1I/w-d-xo.html
im type 1 btw.
Have been replacing my SLDL with this twice per week and I love it.
Eh, it's just Mike calling the RDL an SLDL.
It is really hard for me to tell the diff between a deadlift and this "sorta-stiff-but-somehow-actually-glute" deadlift by looking at it.
Why are the comments on that page off?
I'm a big fan of lowering the weight under control. The first time my deadlifts got stuck, that was the advice I got from this middleweight strongman who use to train in our gym. It took me down 30 pounds, but that was kinda like a wave reset. When I did that, that is when I actually got my technique down. Without even really trying I might add. Putting the bar down under control taught me how I needed to move on the way up.
I got some sick technical gains, more development in my posterior chain, and that is how I got through my first plateau.
There are definitely trade-offs, but switching to breathing/bracing at the top and using a controlled eccentric has eliminated most of the low back pain I used to get from deadlifting. Feel like it forces my hips into a better position so I’m using the right muscles instead of my erectors.
Agree 100%, unless during a competition, then "drop" it to conserve strength for the next lift.
only dumb idiots drop the weight
30 pound deadlift? What did you put -10 pounds on the bar?
@@maximisatwat no, I was 30 pounds under what I could normally deadlift for concentric only reps.
I feel I have to take the time and say Mike’s thought process and an analysis is second to none. Just amazing content
Was able to meet you at the Arnold and have been watching diligently (and learning a lot) ever since - thanks for continuously putting out great content, Dr. Mike!
Deadlifting LAST has been the absolute biggest Golden nugget for me. Thank you for all the tips
Damn, I mean, I g uess that means lower weight? Because If my back is tired the last thing I want is it giving out, making it easier to injure myself.
Thank you so much for this. I've been really letting my lifting ego get the best of me with my deadlifts the last few months, and have been adding way too much weight on to it, way too quickly, but not even really seeing the benefits I used to... as well as having a seemingly never-recovering lower back muscle soreness. All of your bullet points have been pinned to my pull day notes, so I won't forget them. Time to slow it down and dial it back again :)
Romanian Deadlifts is my bread and butter for hamstrings and upper back, they deserved a mention in this video.
Upper back? You mean lower back?
Man that last tip is a really great reminder. I put them 2nd in my pull workouts so i’m still relatively fresh. I’ll move them towards the end so I don’t need to stress as much on trying to mega activate my back during the movement itself.
Definitely, I always did them first.
I would like to see a video showing examples of these types of deadlifts with corrections and things to avoid.
Great video! I like straight leg and romanian deadlifts for hamstrings sometimes, but agree that this exercise is often overrated since many just want to see themselves move big weights. I think many fall in love with it because it's usually the first movement where people move "big" weights.
Been watching gym and workout content for 15 years and mike is far and above has the best delivery of info In a understandable way
I already have these tips implemented into my programs. The years of RP knowledge show!
Thanks for helping me to be a better coach Dr. Mike!
Dr. Mike, it would be much appreciated if you could do a video covering the basics of systemic/axial fatigue. It is a common term used, but other 'fitness experts' often use it with varying degrees of consistency!
Really good insight and perspective in this video.
I ended up doing Romanian Deadlift because my lower back was slacking. Also did it to the point where it put some tension on the hamstrings as well like in stiff-legged, so I don't even know what I'm doing anymore, other than not dropping the weight or touching the floor. I also do pulldowns ramping up to pullups as warmup for deadlift which comes as the last movement. And it causes a sick pump on whole back and hams. Can't complain. Love it almost as much as squatting. Won't claim that it does something better than some other version would, but I don't need anything else to do it than the bar and for my stupid back and hip it activates the desired muscles better than the conventional one. And isolations would probably work better for hypertrophy and fatigue, but I enjoy deadlifting and I'm in no hurry to grow optimally, plus it saves me sooooo many sets and minutes at the gym to do deadlift instead of isolation exercises. Also I kinda want to experience the heavy weights on deadlift movement to assist in every day encounters with stupid objects that weight decently and require lifting from the ground.
Recently brought deadlifts back 😅😅. Had some knee discomfort with squats, so i subbed in deadlifts while i fix that up! It started with 3 sets of goodmornings on the end of my pull day, and after a month i realized i could pull 3plate again! Now i just do a set or 2 of stiff legs after gms, and can almost touch the floor with wide grip! We have a lovely ham curl machine at our gym, so i thinking of just going to town on hammies for a month! Squat is rehabed and almost healed, so im looking foreward to using it as my moneymaker lift once this pull phase is done!
Great points Dr Mike. I cut out deadlifts and I had a lot more energy and put on more muscle with other exercises. I may give it another shot with these modifications
Very cool. I will say, don't take this video as implication that deadlifts are mandatory or even a good idea. This is like IF you want to deadlift for back size, this is how you can do it. - Dr. Mike
@Aaron Sanders wtf how? I’m willing to bet it’s not your form
@Aaron Sanders Don't overextend trying to touch your rear with your head
@Aaron Sanders I used to "keep a neutral back, actually just overextending" and hurt my back. Now I really keep a neutral back, almost a bit rounded, brace hard and my back is better than ever
@@RenaissancePeriodization I like below the knee rack pulls and pull your shoulder blades back at the top, feel that squeeze, saves the legs and builds the back.
I keep thinking he’s blinking in Morse code
You're correct he's saying buy my merch
He is and he's saying "Buy my app, buy my app."
Subliminal messaging 😂
He is saying in morse code : i want @n@l now
Might be a side effect of anti anxiety medication.
What we genuinely need is a targetting the muscle episode designed specifically for deficit sumo deadlifts. That would really help my glute growth using deadlifts
Yess to that! 🙌
who tf cares about sumo 💀
@skitlus335 Half the powerlifting community and more than 1/2 who are under 6ft.
Weird to be so against a variation of a lift. It's like getting upset at people who don't bench close grip.
@@Kefka2010 I don't really have anything against the lift itself, although most people I've encountered who do it are absolute douchenuggets, but I do mind that people treat it as an equal to conventional when it's clearly not.
@@skitlus335 Why is it not an equal?
Dear Dr Mike, I have an addiction and it's the deadlift. I live in a state of constant deadlift-induced fatigue. And let me tell you, Dr. Mike, my body is a mess.
Every time I engage in this grueling affair, it's as if my energy is zapped out of existence. I go from feeling like a vibrant, normal human being to a sluggish swollen lone sloth who can barely keep their eyes open. It's as if all the vitality I once possessed has been traded for a temporary bout of strength. I live 500lbs at a time!!
But here's the catch, Dr. Mike. Despite the constant fatigue, the lack of tangible results, and the seemingly endless battle with exhaustion and depression, I can't quit the deadlift. It's like a twisted love affair, a tumultuous relationship I can't escape. I'm addicted to the pain, the challenge, and the tantalizing hope that one day I'll unlock the secret to lifting the entire universe, aka 550lbs.
So, here I am, pouring my heart out to you, hoping that you can provide some sort of solution. How can I break free from this paradoxical addiction, this paradox where I feel utterly drained yet unwilling to let go? What self respecting woman would want to be held by a man with calluses so aged and worn. Is there a support group for deadlift enthusiasts like me to find other exercises? Please, Dr. Mike, help me regain control of my energy, my productivity, and my sanity.
😂😂😂. I can relate to so much of this. God bless you. I’ve chilled on the deadlift. Still do it, but only once a week. Some sessions used to leave my lower back sore for 5 days. CNS of a sloth. I had to branch out.
Today is my back day and I do my deadlifts during them. So this was a perfect video for me to watch at this time. Thanks Dr!
Thanks Mike, can you please do a update to your Power lifting Strength/Hypertrophy series with 5/6 day plans?
This is why I love Dorian Yate's style of training. He specifically said that he ends his back sessions with partial DLs to keep constant tension on the back and that it would prevent him from trying to load too much weight like if he started fresh.
I have been doing deadlifts concentrating on proper form, TUT, and myoreps for hypertrophy. I have had to lower the weight significantly but my gains are gold!!!
Dude! Mike, I was literally chugging a glass of water after my workout at the part where you said “there is an onlyfans component” and I spit my water out everywhere! Great stuff brother!!!
Love your content. Really helpful. Thank you.
Ive been doing deadlift for back this meso and it's the last exercise on the list. I do 8-10 reps and it just finishes to fry my back. And since the load isnt crazy, it really doesnt fatigue me as much.
I just started lifting, what does meso mean? I keep seeing it
@@bruvhellnahI suggest to stay away from it for now. You're a beginner. Focus on the compounds. Even I am an early indermiate and I have no reason to focus on meso cycles, micro cycles, all this.
Just do a high frequency program. Upper lower rest repeat is the best till you reach advanced stage.
Have you tried to pause the lift just below the knees and then lower it to the floor again? Those half deadlifts hit my lats like few other exercises.
@@bruvhellnah Meso is shorthand for mesocycle. Its just the more technical term for a training block, generally 4-8 weeks. It matters less as a beginner but as you advance, most people need to take a 'deload' or break from training after a meso to catchup on recovery. Its just an easy way to track and adjust training over time. In this comment for example, he is doing deadlift as a final exercise for this meso, then he can evaluate after if he thinks its worth continuing or not.
Hello Dr. Mike. It's a pleasure to meet you. I'm a new fan! Please allow me to get constructive feedback out of the way... I believe there will be greater results at converting a short like this into actionable results, if you also suggest an alternative exercise. If thats not your goal I apologize for wasting time. I will be watching/liking your long form videos anyway.
Now positivity time! These are really great insights. You are absolutely earning the spot as my new top teacher in the field of personal fitness! No one else has ever inspired me to be more than just a casual fan of personal fitness. But with thougtful advice like this, I'm automatically clicking your face. 😂 Huge mate...
If I may throw out another idea... I'm curious to learn if there are any exercises that can actually work to increase energy more than other exercises/techniques? Or maybe more realistically, work to increase endurance/ability for daily labor that involves lifting, carrying, and pushing things from 50 lb base plates up to hundreds and even almost a ton of weight on wheels. (Not necessarily alone, on carpet/concrete) I weigh 115 lbs @ 5' 7". Gains are welcome.
"I AM THE GREATEST!"
Thank you for all you do Dr. Mike... stay blessed!!! 💯
My problem with deadlifts is really the systemic fatigue. I pick up that bar 4 times and I nearly black out and need like 6 minutes of heavy breathing before I can go again.
Exactly. I just quit deadlifts. I can rdl 60% of my dl 1rm after squats so the carryover is enough for me.
Safety first, you shouldnt be on the verge of blacking out. I'd lower the weight.
You should try ramping sets with deadlifts, look at Christian Thibadeau on ramping sets or the Madcow version of 5x5, basically you use ascending loading but the rep number is more or less the same, once you reach a point where your strong enough these usually help you to still lift heavy while managing fatigue
@thathandleistakentrythisone I don't think it's the weight he probably isn't resetting or breathing out and back in between reps...hold your breath through the entire set. You...will...die
Me too.. how do we fix that ??
I love this vid! Super educational and helpful. I'm curious, have you ever used Next Level Diet? I got a personalized muscle-building meal plan from them and I love it.
This was awesome! More nerdy stuff please!!
The Army added the Hex bar DL to its new physicsl fitness test. I've always heard that people lift more in the hex bar but not for me. My all time PR is 455. I did 415 for 2x3 a few weeks ago. When I took the test a week later, I couldn't get 360 for 3. I had to drop down to 320. Give me a straight bar any day.
I want to get cuts and not grow so much. This videos have help me so much. Thank you 🙏 for this. I follow the routine and has been a big change
Dr Mike YOU ARE THE MAN .. witty informative and on point !
What about RDLs? They do work the glutes more than stiff legs, right?
regarding point 1, what about Romanian Deadlift? i am thinking of using them for hamstrings as the hip hinge movment and seated curls for knee extension movment.
I too was surprised hamstrings weren't mentioned in the target muscle list. For me, RDLs for hams are almost too good - I do a set or two at the end of a workout depending on when in my training(meso) I am and that's the most I ever do or my hams end up too sore to walk LOL.
Once you can deadlift 4 plates just stop deadlifting until you can Romanian deadlift four plates for reps. BOOM. Solved the beginner with no hamstrings problem with one easy step.
Well, Romanian deadlift is a broad term, I think that's why Dr. Mike prefers to say stiff legged deadlift cause that's that really hits the hamstrings. If you have halfway resilient hamstrings good mornings(no grip and trap stimulus, which is a good thing for me) might be an even better choice, or SLDL where you let the weight drift out cause it makes the bottom stretch even crazier and use the regular SLDL as a variation when you need it, or just use a 45° hyper, at least for light days cause it's so much less centrally taxing
Dr Mike has a video explaining that SLDL and RDL is basically the same thing, and separating them as a different exercise is unnecessary..and the SLDL/RDL and Hamstring curl are stable combo in building hamstring..they complement each other perfectly and can be progressed for a looooong time consistently
@@maxschmidt9461 Agreed. I think hamstrings weren’t brought up in this video because, in his opinion, if you wanted to modify the deadlift to best target the hamstrings, you would just do RDL/SLDL (basically pure hip hinge, keeping knees straight).
This video was aimed at offering ways to better target the glutes and back with the deadlift.
Hey Mike, what is better for hamms and glutes: sumo or conventional deadlift ?
Do you know how I can isolate my left spinal erector? I have a very significant imbalance. My left is way smaller than my right, but I have no idea how to preferentially target one erector.
Here’s some ideas to consider.
Single leg reverse hyper.
Single leg lower back extension on a ghd.
Single leg 45 degree lower back extension.
Single leg good morning
Single leg rdls
Do the weak side first and only match the reps and weight for the strong side.
Future video request: As a loyal patron and advocate of the RP Diet app, RP Hypertrophy app, and the Making Progress channel, I've got a quick question.
Is there such a thing as
strengthening tendons? In addition to my hypertrophy training, I'm also into rock climbing and this is something that's thrown around in many climbing related training books. Hopefully the question is broad enough to appeal to the people and justify a video!
From listening to his lectures, I think it’s implied that tendons and ligaments (and bones too) does adapt and strengthen from progressive overload..but at a slower pace than muscles…and that is the main cause on injury in many athletes..it is also somewhat mention in his drug enhanced athlete video
Look up kneesovertoesguy and bioneer for tendon training
If there is one thing I learned from this video its to start calling plates wheels so everyone thinks I am the man.
Sounds like deficit deadlift at the end of the workout is the way to go!
Thanks! I've moved deadlifts to the end of my back workout.
This... was so needed. I think I'm guilty of deadlifting just to get numbers and ego lift. I think if I really draw intentionality to my DLs... I can get the aesthetics that I wanted in the first place. My goal is not how much can I lift. My goal is aesthetics and overall general health/wellness.
I think It's more beneficial to do stiff legs and then later in your career start doing conventional.
Deadlift has very much helped my recurring back pain it honestly just feels nice probably can’t hit a deficit yet though lol
I use rack pulls to both increase strength during the top portion of the deadlift and also get my CNS conditioned to a certain weight I’m trying to hit as a PR later on
This was really interesting Dr Mike, I want to improve deadlift and I don't know why apart from I want to be able to pull a decent weight on a deadlift. I need to rethink my workout to get more fatigue as I lose grip strenght before I am fatigued.
Been stuck at 315 on conventional for a bit now. My trainer suggests I focus on strengthening my hamstrings and glutes in order to pull more weight.
That might be pretty logical! - Dr. Mike
Great video Mike, right now I'm doing PPL 3/1 where I BB squat 4x5 on 1st leg day, and on the 2nd legday 4x5 sumo deadlift followed by stiff leg deadlift, bss, extensions/curls and calfs.Goal is kinda overall leg/lower back development (Ego boost/some varierty) since I was hack squatting and not deadlifting for the last 6 months.. But since I've changed to the current programm I'm barely recovering to the next legday and a few times needed an extra restday before next legday since I come to the gym, trying to warmup my legs, and I feel like I've already destroyed my legs. Sumo DL annihilates my quads so much it's not even comparable to the all 4-6 sets till failure on hack squat. IDK HOW... And from deep squats, my glutes are sore for ages... Hack squat gave me the biggest quad growth tho. So I am kinda "not" seeking to increase my leg size drastically since I already have to buy new pair of jeans every 2-3 months... If u know u know.
I’ve been deadlifting just like this for a couple years and I’m pretty stale now, no gains for many months. I’m gonna switch to pull-ups as my core back lift for a while and start training each muscle group 2x week instead of once.
Meanwhile I’ve been doing non-deficit smith conventional deadlifts after that spinae erector video
Deadlifts might not be that "optimal" for size right away, but its helped increased all my rowing exercises by A LOT so now I can do both :)
Dr. Mike, I’d like to hear more about why rack pulls aren’t a good SFR lift. Not all rack pulls are created equal, I can agree that the ROM isn’t the best, but if you’re pulling from 4-6 inches below the knee, wouldn’t that make it at least worthwhile? For back thickness, spinal erectors, etc. given proper form and controlled eccentrics of course.
Dr. Mike, I LOVE rack pulls. I don't use it for hypertrophy, but for strength, which transfers over well for martial arts throws and especially for the wrestling suplex. If the rack pull is used for this purpose, then there is a good use for the rack pull.
I built up to a 1000lb rack pull back in 2016, then never did them again. The trap gains stayed with me ever since
Deficit regular dead’s help quads as well ?or primarily glutes ?
What sort of non-deadlift exercises do you guys like to do for glutes in the 5-10 rep range?
Sumo squats! - Dr. Mike
@@RenaissancePeriodization oh hey Dr Mike, thank you for the recommendation! I’ve heard you talk about sumo squats and I agree they are fantastic. I was super curious to know what most people out there would do for heavy glute work if deadlifting was off the table. I was very interested to see what people in the comments would come up with or claim it’s impossible.
- Ryan
It would be nice if you showcase the rounding the back technique in one of the training videos (maybe just a couple of sets)
I alternate rack pulls and seated back extension on my back workout. I believe these 2 exercises target the lower back muscles
John meadows has a "bodybuilding" rack pull I found helpful.
Same here.
Thank you
Hey Mike,
Appreciate all the great info you and the rp team put out and look forward to it every week! Really enjoying the beta app so far as well!
Thoughts on the JP style SDL where you’re not controlling the eccentric to target the erectors and minimize hamstring/glute fatigue? I have seen positive growth in erectors and lower lats usually only doing 2 working sets of 6-8 once a week, but curious what you think? Thanks in advance!
I think failing to control the eccentric is not an idea I understand a lot. If you want even better erector stimulus, flexion rows may be superior and definitely less fatiguing. No hate on JP, but I think (as a matter of fact, know, because he has said this explicitly) he just loves going heavy as hell! - Dr. Mike
What about snatch grip deadlift? Doesn't this grow mid-back?
I love snatch/wide grip dl's. Definitely hit my mid-back hard.
If I’m being entirely honest with myself I enjoy strength just as much as size and would trade some size just to deadlift more in certain phases. Being honest and knowing your goals is so vital. I haven’t deadlifted in months because of poor form and a very weak back but I’ve definitely been thinking this entire phase doing good mornings, squats and rdls that I wanna see how much I can pull now. Also rack pulls are pretty great for strength if you lose position just as you leave the ground, they train the erectors under heavy load with less risk of breakdown because of angles, I treat them similarly to a bent row where I’ll do them after at least one other isolated upper back movement
Wouldn't this be the best method tho? Building the foundation and then deadlifting for a few months?
@@testokives right that’s the idea, it just requires a lot of patience. most of strength training is just assessing weaknesses, hypertrophying the weakest muscle, and then retesting strength by practicing the lift, rinse and repeat.
I swear by RDLs, but as a growth to lift more tool.
RDLs: Pristine form, good eccentric control, mega ROM with a brief pause at the sensation of a hamstring stretch (keeps increasing), high reps.
Conventional DL: Maximum speed and violence off the floor, eccentric doesn't exist only slam dunks.
I injured myself (mild hamstring pull) with one of these. Guess which.
My conventional deadlift progress stalled, and started to regress, so now I do RDLs (more out of "less weight" with great ROM and stretch) and below-the-knee close stance rack pulls (more weight, less ROM but very strict for the whole erectors and back)
th-cam.com/users/shortsPFNVAqFmoU4?feature=share3
Dr Mike, we need that Tren twins collab desparately!!!
This might be useful just to get a little more hypertrophy into my 3x5 workout. I've struggled a lot with the CNS fatigue during the 5 rep sets (particularly as I do control the eccentric), so having the option to touch and go rather than dead stop might just help a little.
I've always done Deadlifts fresh, until I saw that Mike Mentzer had them last in his ideal routine and what a difference thar made
Glad to see you're on board.
By the way this is pretty much verbatim out of MM video on dead lifts. Watch out for the plagiarism Mr college professor.
I just do them to keep my back strong. 5 sets of 5-10 reps once a week. Plus they make me feel good.
I tweaked my back deadlifting a week ago. It wasn't anything serious, but just a reminder to not take deadlifts etc lightly. For some time, I'm going to do slow eccentric deficit pulling to gain back confidence and mobility.
Best deadlift modification, put the bar on youre back and make a squatting motion
Yes and deadlift as much as squat as a result 😂
The only man that wants me to stretch out my glutes and I listen!
Thank you, dr. Mike, for answering my question about the hexbar deadlift.
I don’t like deadlifts, but I Mike is very entertaining to watch.
Quality Content!
Yo how would you recommend dealing with insufficient mobility where lower and upper back curve at the bottom? Just do SLDLs and slowly progress in ROM? Anything else I can do like strengthening glutes?
Personally, I found that very wide grip deficit deadlift does miracles for me. Next day I feel upper back like there is no tomorrow. Nothing new. Steve Reeves was big fan of it. Also from little bit newer generation was Charls Poliquin.
I'm surprised you didn't mention RDLs. They've put some good hypertrophy on my erectors.
I do Back, Biceps, hams and shoulders twice a week first workout I focus on back and hams and the second I focus on shoulders and biceps. The Zercher deadlift seems like it would be the perfect deadlift for my type of routine has anyone with a similar routine tried this? If so how did it go?
Question, Dr. Mike… aren’t rack pulls effective for beginners for TEACHING the hip hinge movement which in turn helps every other deadlift variation? A lot of beginners struggle to hinge the hips (without rounding the spine) and are quite quad dominant when getting down for a conventional deadlift.
Thoughs?
I work back and hams on the same day. I do deadlifts after my 3 back movements and before ham curls. .
Hey Dr Mike. How do you feel about doing a heavyish single DL, as a potentiation trick to then make your barbell rows and / or RDLs feel lighter straight afterwards?
(In today's workout, I did DLs, RDLs, barbell rows, high pulls and power cleans. I think I might break these up next week!)
I like the way even when Dr. Mike is in a serious mood he still makes jokes.
Is the conventional with knee bent for hypertrophy, would it somewhat a clean deadlift like on weightllifting?
If so is, would it this deadlift for hypertrophy have a knee rebend?
Dr Mike, I have heard that to bust through RDL plateaus, deadlifting can help and that’s why one must include them at a low volume in your program. I’m not sure if I buy it. What are your thoughts? Is it just “it depends on the individual?”
The biggest benefit of doing deadlifts last in the program is that the last thing I want to do after conventional deadlifts is literally any other training whatsoever.
I'm surprised hamstring hypertrophy wasn't discussed. Surely a conventional deadlift can and is used for hamstring hypertrophy?
Stiff legged deadlifts are amazing for hamstrings because the movement is primarily made to stretch the ever living f@ck out of your hamstrings.
I think that because of the bent knees of every deadlift mentioned, hamstrings aren't stretched maximally. A hinge motion like an sldl or gm's where knees are kept straight are much better for ham gainz.
Conventional barbell deadlifts first, then followed up with machine leg curls and my hamstrings are TOAST moreso than other combos.
@@JackedEngineer do your hamstring curls first and then when they’re pumped up, put them under stretch with stiff legged deadlifts. Thank me later.
@@evan191919 yep that’ll destroy you. i’ve never tried it, but i would guess that 3 sets of these two exercises COMBINED would have most people sore for 3-5 days.
I do sumo deadlifts for leg growth, because my shoulders are too f*ked to barbell squat. I pair them with weighted step ups, zercher squats, dumbbell squats, leg press, pushing the sled, etc. I am working on getting into lunges and split squats but am not used to them, if you got a better suggestion, I am listening.
Trap bar deads
@@marco9056 thanks, those are great, but there's no trap bar in my gym -in my city actually, and I live in an apartment so can't lift off the floor at home.
Okay Dr. Mike, I hear you but what about the hex bar when the protruding handles are upside down? Better because more range of motion, or no difference?
Would Ed Coan style fall under what you said for Sumo? Butt is down and glutes feel pretty stretched. They also feel much less taxing neurologically.
Hope this doesn’t sound too silly but how do you breathe during deadlifts? I’ve been deadlifting with a more ‘powerlifting’ style with big breath when the weight is down, pick up the weight, lower down the weight quite fast (with little control) and only then breathe out. Yesterday I focused on slow controlled lowering of the weight and everything felt great, I just couldn’t hold my breath for that long ahah. Then I tried picking up the weight, breathing out, breathing in and then slowly lowering the weight and it just felt weird.
SFR on conventional was outstanding as a beginner until I hit the 400s. Then suddenly each set resulted in being out of breath for well over 5 minutes. Completely ruined training.
If I'm concerned mostly with traps and erectors, what ought I be doing then? I had thought rack pulls would be good for those 2 as they are like deadlifts but with the leg aspect taken out.
I deadlift 3x a week 3 sets each workout, 1-3 RIR and also squat the same 3 sets 3 times a week on the same day, I do full body workout, should I just do a split to break up the compound lifts so they don't fall on the same day? Then I'd only hit the muscle group 1 a week
So, straight leg dead’s are not great for hypertrophy for hams?
They develop one part of the hamstrings.
Huh, timing of the deadlift is something I never thought of, thanks very much for that pointer. I always just did them at the beginning like a good gym-goer, but you make a compelling argument - fancy that, ey? :D
How the fuck can you even workout after deadlifts😂
What do you think about snatch grip deadlifts
I’m happy I’ve come across this channel 🫡
The Deadlift, my favourite exercise and the only one I do for a total body workout once a week...😊
Dr. Mike, thank you so much for this information. I always put my deadlifts at the end of my workout but always felt it might have been wrong due to, like you said, not being able to go as hard but according to you, that’s ok and deadlifts still have a decent stimulace done this way. Also, I wondered the difference between a hex deadlift and conventional and this was also explained well in this video. Lastly, I always wondered about the effectiveness of rack dead’s and again you confirmed what I thought. Not optimal. Sorry for rambling but this is great content.
I would definitely say that's a tough time to have deadlifts in a workout schedule
I really like the hex bar for farmers carry at the end of the workout. Not really for dead’s though.