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
    leveque
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    Quick "Big 3" question

    I've noticed that deadlifts are one the "big 3" necessary workouts. Does this include any type of deadlift?

    Right now I do the type where your legs are spread out and you bend at the knees. However, I'm willing to add/switch to the stiff legged deadlifts if I hear that they are more popular.

    I have to admit that out of any exercise, I am seeing the most results with deadlifts (I'm only 5'5", 140lbs, and I can deadlift 320 so far).

    Thanks,

    -Josh
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  2. #2
    drew
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    Do both. Sumo style (feet spread out) for a while (4-8 weeks) and then conventional (feet in) for a while. Switch it up.
    I am Ripper. Tearer. Slasher. Gouger. I am the Teeth in the Darkness. The Talons in the Night. Mine is Strength. And Lust. And Power!

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    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
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  3. #3
    mrelwooddowd
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    A Stiff Legged Deadlift is more to target your hamstrings, and would be something for legs day. A lot of people do conventional/sumo deadlifts on back day, or on thier own day.
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  4. #4
    drew
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    I would not recommend doing DLs of any type more than once per week.
    I am Ripper. Tearer. Slasher. Gouger. I am the Teeth in the Darkness. The Talons in the Night. Mine is Strength. And Lust. And Power!

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    Stats: Age: 33 Weight: 215 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
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  5. #5
    mrelwooddowd
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    Why is that?
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  6. #6
    drew
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    Because of the stress they put on your lower back and CNS.
    I am Ripper. Tearer. Slasher. Gouger. I am the Teeth in the Darkness. The Talons in the Night. Mine is Strength. And Lust. And Power!

    My Journal
    Stats: Age: 33 Weight: 215 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
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  7. #7
    BG5150
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    Do Westsiders DL more than once a week?
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  8. #8
    D Breyer
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    I do conventionals on back day, and two days later (leg day) i do SLDL's.... should I not be doing this?
    6'1 - 195
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  9. #9
    Clifford Gillmore
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    Quote Originally Posted by BG5150
    Do Westsiders DL more than once a week?
    I don't, but I'm my routine is slightly modified than a true westside routine.
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  10. #10
    LouPac
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    Quote Originally Posted by drew
    Because of the stress they put on your lower back and CNS.
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  11. #11
    leveque
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    I only do deadlifts about once every two weeks. During the other week I swap deadlifts with another lower back exercise like hypers.

    I'll give the closed-leg deadifts a try. Thanks for the help.

    -Josh
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  12. #12
    drew
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    Quote Originally Posted by BG5150
    Do Westsiders DL more than once a week?
    Most don't deadlift every week (except for speed deads). I deadlift every 3-4 weeks.
    I am Ripper. Tearer. Slasher. Gouger. I am the Teeth in the Darkness. The Talons in the Night. Mine is Strength. And Lust. And Power!

    My Journal
    Stats: Age: 33 Weight: 215 Height: 5'6"
    Gym PRs: Squat:635 Bench:560 Deadlift:495
    Meet PRs: Squat:575 Bench:520 Deadlift:510 Total: 1605@220
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