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Deadlifting "Why It's Important In Bodybuilding"

deadlifting-form


Deadlifting: Why it's important in Bodybuilding”




This was written for www.fitnessgeared.com a bodybuilding fitness discussion forum, today’s discussion is “Deadlifting: why it's important in Bodybuilding”: Enjoy your reading




For years, the deadlift has been the most feared exercise among bodybuilders, while it's been praised among powerlifters. But, what people sometimes forget is that the deadlift determines your strength and is a mass builder.

Finish bodybuilders and powerlifters use the deadlift because it's the true strength builder. The reason people might not do the deadlift is because of back injuries, might make a physique blocky, or they just don't want to do it.

To me, the deadlift is my best exercise and I love it. I won't do a workout program without it, because without it, it becomes a missing link. I believe that highly in it.

At first, beginners will think that the deadlift is much easier than the squat or bench press. But after a few weeks, they will love it or hate it. Nothing comes easy. And this is true when you talk about the deadlift. Reason why? Because the deadlift effects so much.







Arrow Completing The Deadlift

When you do the deadlift, it hits the back, the lats, the quads, the glutes, the arms and forearms, and even the abs. This proves that the deadlift produces more results than the bench press and the squats.

Every time you do the deadlift, you get stronger. The feeling of getting stronger is the reason why I like the exercise other than the bench press and the squats. Not only are you getting stronger on the deadlifts, but you are also getting mentally stronger.

The mental aspect plays a big part in the deadlift. When I go to deadlift, I tell myself that I am going to pull that weight, no matter what. Sometimes this is another reason why people don't do the deadlift; because it requires mental power which invites hard work.

Enthusiasm from others can make a difference, maybe even a big difference, in your deadlift. But it all starts from believing you can do the lift. Like the bench press and the squat, there are variations. You can do the deadlift with dumbbells.







The Benefits

You can also use power racks for partial deadlifts which is beneficial for you deadlift. You can do more weight on the partials and the more weight you do, the more you can do on the regular deadlift. Also the more weight you do on either dumbbell deadlifts or partial deadlifts helps your mental strength also.

For instance, if your max on the deadlift is 400, and you do partials with 420, try 405 the next time you max. But remember, both your mental and physical strength can make you move that 405. The deadlift is a great exercise for both powerlifters and bodybuilders. For powerlifters, it can make them stronger and even help them in the squat.

But just like the squat or the bench press, they require just as much work, both mentally and physically. And if you can, try to enjoy it a little. Pulling heavy weight can be a great mental boost. The deadlift can do a lot, that's why it should be important.

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Top 10 Rules For Fat Loss And Muscle Maintenance By Joshua H. Of RXMUSCLE

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Here are a few things to consider when weight loss (fat) is your primary goal while retaining muscle.

1. Fasted cardio in the morning is ideal best because insulin levels are lowest, hormone sensitive lipase is fully active, the fat cell releasing enzyme while lipoprotein lipase is dormant, the storage enzyme for fat cells. GH is still coming off its overnight high, a major fat burning hormone, less blood glucose is in your blood stream to be burned, leaving fats as the go to substrate. Keep the session under 60 minutes long, 45 minutes is ample, to long and you eat up muscle tissue.

2. Do not consume carbs when you don’t need them, meaning that if you’re not about to work out or you just got done working out, don’t eat carbs! No more than 25 grams in a meal if you must have some. Give yourself the proper carbohydrate fuel to get through a workout and the carbs to recover, that’s it! Any other carbs taken in should be "run off" or carbs from veggies, cottage cheese, nuts, natural peanut butter or sources that are not true carb sources like starches and sugars.

3. Do not get hungry! Letting yourself get hungry causes loops to enter the diet, you get impatient and look for anything to eat. It’s human nature when you feel starved. Even if it’s the right thing to eat, you end up eating way too much of it. Eat often enough to stay full even if its lots of veggies and water.

4. Do not consume large amounts of fat and carbs together. This is a controversy in many fitness circles right now but it is my belief based on human metabolism and peoples over reliance on carbs. Carbs of any kind will release insulin (high glycemic more so) which acts to store anything in your blood stream. Fats normally get booted to storage since they don’t need chemical processing or active transport to become body fat. Plus the body prefers to use carbs (glucose) as energy. So my message is don’t eat them together in huge amounts. A few grams of healthy fat with complex carbs are ok (15g fat for every 50 grams carbs eaten at a sitting). Assuming you always eat a protein at every meal as well of course!

5. Take fish oils! They increase your sensitivity to carbs (allowing you to use more vs store more) and they assist with fat loss via PPAR-delta stimulation (a mitochondrial activator found in muscle). Allwyn Cosgrove, a very popular weight loss specialist and researcher is huge on fish oils to aid in fat loss (3-6g a day).

6. Screw the popular weight loss thermogenic products on the market. They all say proprietary blend which means nothing more than "some of this and some of that". Supplements to take before cardio that are known to assist with fat burning in amounts found to have an effect are:
-Caffeine 200mg (PDE inhibitor, beta 1,2,3 adrenergic agonist, acetylcholine antagonist)
-Yohimbine HCL 8mg (alpha 2 adgrenergic antagonist)
-Aspirin 81mg (inhibits alpha-glycerol-phosphate, the re-esterification enzyme of free fatty acids)
-Green tea extract (EGCG) 400mg (inhibits the breakdown of norepinephrine)

7. 60 to 30 minutes before bed eat 1-1.5 cups cottage cheese (2% or less) to fight hunger cravings and give your body some slow digesting casein protein to breakdown and use during the night, its void of sugar, low carb (lactose) and high protein, plus it’s got calcium which can help you sleep. No it won’t get stored as fat! Your body does not just turn off your digestive system at night people! If calories are controlled during the day and exercise is intense enough, you will process and use foods like this even at night.

8. Eat citrus fruits if you must eat fruits as they are acidic and raise insulin much less than most typical fruits (exception of pineapple). Plus they contain flavinoids such as naringin in oranges and grapefruit which also help with fat loss by extending caffeine’s effects. Do not eat grapefruit with prescription meds as it will amplify its effects in most cases.

9. Maintain some form of weight training at least 3x a week or your body won’t have a damn reason to hold muscle, it will burn muscle faster then the recession is burning away at the stock market if you’re doing cardio more than 4x a week. Too much cardio and no weights = a soft skeleton body in no time.

10. If long duration steady state cardio (45 minutes) stops working, throw in a shorter 30 minute intervals (hard/easy work rest periods) 1-2x a week and go with that as a plateau buster. Works every time for most!

11. Lastly, when you really feel like you’re hungry as hell all the time and weight loss is not keeping up, "REFEEDS" are far more effective then cheat meals or cheat days at kick starting your metabolism. Refeed’s are just 1 single very high carb meal of slow and medium digesting carbs. Eaten before bed (yes 1-2 hours before bed!) tricks your body into sucking up all these carbs all night long causing it to blunt any hint of starvation or metabolic slow down. T3, leptin, and a couple other hormones related to hunger and metabolic rate go through the roof because of the overnight presence of insulin (you won’t store much if your diet has been spot on over the week). This does have a limit however. The amount and type of carbs needs to be titrated to your bodyweight.


These rules only work when adhered to in the strictest sense. If you give the rules 100% compliance you will get 100% of the effect. If you give a half assed effort then you get half assed results. I don’t mean to be blunt but I do mean to be honest and straight forward. Results only come to those who do what it takes to get them, not to those who looks for short cuts and magic pills.