Contrast Training for Size
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Contrast Training for Size

Contrast training is a unique way to optimize results. Read this article by Lee Boyce about how to incorporate it into your training to pack on lean muscle mass.

By: Lee Boyce Added: March 25th, 2013
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  1. #1
    MonStar
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    Grip On SLDL.. Double Overhand VS. Mixed

    I am wondering what you guys think about hand placement on stiff-legged deadlifts (SLDL)?

    Do you think a mixed grip is better or a double overhand grip.. and why?

    MS
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  2. #2
    The_Chicken_Daddy
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    Yes.

    Cause i can hold more.
    "Geordie/'d3c:di/n. & adj. Brit colloq. n. 1 a native of Tyneside. 2 the dialect spoken on Tyneside. adj. of or relating to Tyneside, its people, or its dialect. [the name George + -IE]
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  3. #3
    MonStar
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    Originally posted by The_Chicken_Daddy
    Yes.

    Cause i can hold more.
    Any other reason than that? I mean thats the obvious benefit to using a mixed grip but I am wondering are there an downsides?

    MS
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  4. #4
    Tryska
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    i like oerhand....i've enve rbeen a real fan of mixed grip for anything. again i think it's a mechanics thign with me...i find my shoulders go crooked or something wierd..and one trap gets sorer then the other...
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  5. #5
    MonStar
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    Originally posted by Tryska
    i like oerhand....i've enve rbeen a real fan of mixed grip for anything. again i think it's a mechanics thign with me...i find my shoulders go crooked or something wierd..
    Thanks for the reply I was just wondering because I have heard both good and bad things about it.

    and one trap gets sorer then the other...
    Thats definitely not a good sign!

    MS
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  6. #6
    NateDogg
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    I always go mixed and have not had any problems with it. I make sure to switch up often just in case hand position does cause different stimulation.
    "damn...can't beat logic like that.
    NAte is exactly right." - Tryska
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  7. #7
    MonStar
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    Originally posted by NateDogg
    I always go mixed and have not had any problems with it. I make sure to switch up often just in case hand position does cause different stimulation.
    Yeah I usually always switch it up. Well see how things go.

    MS
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  8. #8
    Tryska
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    mind one would get more sore then the other, even when i switched up. it's actually always been my left trap....but i was watching my row form today, and i think i overcompensate on that side.
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  9. #9
    MonStar
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    Originally posted by Tryska
    mind one would get more sore then the other, even when i switched up. it's actually always been my left trap....but i was watching my row form today, and i think i overcompensate on that side.
    Thats pretty interesting actually never really heard of anything quite like that. I am going to be starting HST and doing SLDLs. Never done them before only done DB SLDLs. I am trying to get this straight... just keep your legs almost fully locked out, and your back arched, and go down to what mid-shin level?

    MS
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  10. #10
    Tryska
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    go down as far as you can go. i typically go past my shins. also keep your head up as that helps with form. it's natural to wanna look down while your bending. that's why i like to do it in front of a mirror. i keep eye contact with myself, and that keeps my head up while i'm getting to the bottom of the rep. and yes..keep your knees soft.
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  11. #11
    MonStar
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    Originally posted by Tryska
    go down as far as you can go. i typically go past my shins. also keep your head up as that helps with form. it's natural to wanna look down while your bending. that's why i like to do it in front of a mirror. i keep eye contact with myself, and that keeps my head up while i'm getting to the bottom of the rep. and yes..keep your knees soft.
    Oh yeah okay. Well see what happens. Hope to hit my hamstrings and glutes really hard with this movement. Seems great for hitting my hamstrings. DB SLDLs always were great for my hams. Produced some of the worst DOMS I have ever experienced.

    MS
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  12. #12
    Chris Rodgers
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    Mixed grip, as heavy as possible for low reps to mid-shin. I get sore for days after those and they help strengthen my deadlift.
    Best Meet Lifts(Raw):
    @165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
    @181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
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    @165- 680 SQ 380 BE 540 DL.....1555 total
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  13. #13
    MonStar
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    Originally posted by LATMAN
    Mixed grip, as heavy as possible for low reps to mid-shin. I get sore for days after those and they help strengthen my deadlift.
    Really? Okay thats probably what I am going to end up doing actually. I tried them out and I sure can pull half of what I can with regular deadlifts. Jeez.

    MS
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  14. #14
    Chris Rodgers
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    I can probably do about 80% of my 1RM deadlift for a few reps on sldl.
    Best Meet Lifts(Raw):
    @165- 430(w/wraps) SQ 260 BE 560 DL.....1250 total
    @181- 470(w/wraps) SQ 285 BE 565 DL.....1320 total
    Best Meet Lifts(Multi-ply):
    @148- 575 SQ 315 BE 515 DL.....1400 total
    @165- 680 SQ 380 BE 540 DL.....1555 total
    @181- 700 SQ 375 BE 535 DL.....1605 total
    Best Gym Lifts(Raw)
    455(w/wraps) SQ 275 BE 545 DL
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  15. #15
    MonStar
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    Originally posted by LATMAN
    I can probably do about 80% of my 1RM deadlift for a few reps on sldl.
    Really? Thats amazing man. I can do like 1/5th of what I can do regularly.

    MS
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  16. #16
    DaCypher
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    Originally posted by LATMAN
    Mixed grip, as heavy as possible for low reps to mid-shin. I get sore for days after those and they help strengthen my deadlift.

    I think some people are kind of afraid to go heavy with these. However, this is for good reason because not many people do them correctly. As long as you keep your lower back flat and don't allow your knees to bend during the rep (these are stiff legged deads afterall) then you should be good.

    I use mixed grip with these just because I go somewhat heavy and my grip strength sucks. However, if you can do double overhand with heavy weight, go for it. I would say you should only have to use mixed grip if your grip can't handle the weight with double overhand.
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  17. #17
    the doc
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    I use double overhand with straps
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  18. #18
    LiftAgain
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    I use mixed grip on heavy sets. My sldl max is very close to my conventional lift too.
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  19. #19
    Goin_Big
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    yea, I prefer to use no grip, because I hate sldls.
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  20. #20
    PowerManDL
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    I may be the exception here, but I generally use more than I pull off the floor, and a good bit more than I squat......I find that straps are invaluable for the very reason that I don't have to use the mixed grip... granted I'm only doing 375-385 or so with them.... but at any rate, I train my grip with other methods, so its not a big deal.
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  21. #21
    big calvin
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    i always do double overhand.
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  22. #22
    DaCypher
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    Originally posted by PowerManDL
    I may be the exception here, but I generally use more than I pull off the floor, and a good bit more than I squat......I find that straps are invaluable for the very reason that I don't have to use the mixed grip... granted I'm only doing 375-385 or so with them.... but at any rate, I train my grip with other methods, so its not a big deal.
    That's a good point. You usually start SLDL'ing from the rack so you don't need to pull from the floor. I DL starting from the top so my regular deads are heavier than my SLDLs. However, I still think my floor deads are greater than my SLDLs and my squat is definetly greater than my SLDL (to parallel anyways).

    By the way, the other day at my gym I saw a guy pulling 495 from the floor for 5 reps (and for 3 or 4 sets) with a double overhand grip using just chalk. Just thought I'd mention that...
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  23. #23
    MrMuscle
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    As a bodybuilder i would have to say that a overhand grip is better. Because it seems that when i do mixed grip, my traps grows uneven. and my symmetry is lost.
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