dead lifts help

[(JJ)]

So I downloaded Anthony Ellis' book How to Gain Muscle Fast or whatever, and the first week workout for legs includes deadlifts. Stiff legged deadlifts to be more specific.

I've been putting off my leg workout out of fear of not knowing what im doing with these, and so i have a couple of questions.

-how much weight will i be able/ should i do? I am about 6'4", 200lbs, and have done squat work for a while, not as much as I should have, but at my most recent abilities can eek out a set of 4-6 with around 250lbs-ish. (after my other 4-5 sets)

-this book lists stiff legged deads as what to do the first week. is there any reason for this? the research i've done has helped me find that the SL's are more targeted towards hamstrings whereas regular DL's are a whole body excercise. any harm in starting with regular deadlifts? I prefer to get as many muscle groups as possible, as fast as possible just for efficiency's sake.

quick replies are appreciated, im trying to get my workout in tonight.

 

[waynejohn]

the regular deadlift is most definitely a better work out. if you choose to do them, warm up with 3 or 4 sets. use a double pronated (overhand) grip for your warm ups. then go heavy on your actual set. do 4-6 reps. only dead lift once or twice a week. avoid doing lots of volume (many sets and reps). pay careful attention to your back, keep it arched. and there is no need to lean back and over-extend your back when you get to the top.

if you want to do the straight leg deadlift:

1) start with just the bar to warm up, work up to the weight you want to use. do 3 sets of 6-12 reps.
2) keep your knees slightly flexed - if you EVER feel any kind of tension in the back of your knees or just above your knees, stop. you do not want to start stretching the tendons.
3) keep the range of motion steady. try not to bounce around at the bottom.

if you are flexible and find the bar and plates hitting the floor without a decent stretch, you can stand on a small platform or box to help.

 

[Jitterbug]

I've never done SLDL but I know a lot of people who started out doing SLDL once a week as a part of a beginner's routine and they all get very good results.

Trust that routine you have, stick to it, focus on effort instead of farking around with the exercises. Commit to 6-12 months of it, see how you go, then make adjustments later.

 

[Rookie_son]

I've never done SLDL but I know a lot of people who started out doing SLDL once a week as a part of a beginner's routine and they all get very good results.

Trust that routine you have, stick to it, focus on effort instead of farking around with the exercises. Commit to 6-12 months of it, see how you go, then make adjustments later.

^
what he said man. if you're a rookie in the gym then stick to program, you''ll have results and you learn plenty along the way. i did the anthony ellis way back as well. It's a good start to build the foundations, move on later to deadlifts though.