Rack Pulls

[illuminati]

A nap will do you good dude, youll see.

A bullet to his head will cure all his silliness.

[Humble Narcissist]

Dead at 32- so inspirational lol

And died doing what he loved.......deadlifting. The name says it all.

[Methyl m1ke]

A bullet to his head will cure all his silliness.

I will take what we can get

[Van_Bilderass]

Completely agree with them

200 deca killed 500 mast as far as muscle size and muscle fullness was concerned

I drone on and on about drug minutiae that few read, and you won't listen, but still I'll say you haven't used enough of it to know what it does. If you had done say 6-700mg for 8 months then you could say it isn't "anabolic" for you. There's no reason for why it wouldn't be an effective anabolic and even tour fave Dr Todd says it's his primary anabolic.

"Fullness" isn't much of a gauge. I have seen guys on 2 grams of test, 1 gram of deca and 1 gram of EQ "flat as fuck" in prep.

[joswift]

Completely agree with them

200 deca killed 500 mast as far as muscle size and muscle fullness was concerned

hahahaha hes never been over 165lbs in his life

[snx]

Did them for years both when bodybuilding and lifting for strength (football). I think there’s always room in strength training for this lift when applied with a discreet purpose. Admittedly I did them back during college football because they looked awesome. Cant say they didn’t help a bit. But my cleans and deadlifts probably would have been better if I’d focused on pulling from the floor or a deficit instead. But I was young and stupid.

I’m far less charitable for their purpose in bodybuilding. As Kyomo would say, “bodybuilding is the muscle”. I joke but still. Muscles grow when we take them to exhaustion against resistance. I’ll argue the rack dead fails to really target any muscle better than superior lifts. Traps suck? High rows and shrugs nail traps better than rack dead’s. Erectors suck? Rack dead’s have too little ROM when lifts such as Romanian dead’s or back extensions or full ROM cable rows with spinal flexion target erectors over a fuller ROM. Glutes and hams suck? Again, Romanian dead’s take those two muscles through a fuller ROM. If I only had five minutes to hit all those groups, I guess. But if you’re trying to build a physique 5 minutes at a time, you’re not a bodybuilder. Not serious anyway.

But if you can’t lock out a dead or suck at getting a bar over your knees in a conventional dead and you’re training to boost your dead for a competition then they have a place.

[Grape Ape]

snx sighting!

[Moontrane]

25 years ago I did a movement that I learned as rack pulls.  I probably got it from Powerlifting USA Mag.

Load the bar with 50% of your max.  Set the safety bars at your sticking point.  Lift and hold the bar against the safety bar for a whatever count.

It’s almost an isometric lift.

[Methyl m1ke]

Did them for years both when bodybuilding and lifting for strength (football). I think there’s always room in strength training for this lift when applied with a discreet purpose. Admittedly I did them back during college football because they looked awesome. Cant say they didn’t help a bit. But my cleans and deadlifts probably would have been better if I’d focused on pulling from the floor or a deficit instead. But I was young and stupid.

I’m far less charitable for their purpose in bodybuilding. As Kyomo would say, “bodybuilding is the muscle”. I joke but still. Muscles grow when we take them to exhaustion against resistance. I’ll argue the rack dead fails to really target any muscle better than superior lifts. Traps suck? High rows and shrugs nail traps better than rack dead’s. Erectors suck? Rack dead’s have too little ROM when lifts such as Romanian dead’s or back extensions or full ROM cable rows with spinal flexion target erectors over a fuller ROM. Glutes and hams suck? Again, Romanian dead’s take those two muscles through a fuller ROM. If I only had five minutes to hit all those groups, I guess. But if you’re trying to build a physique 5 minutes at a time, you’re not a bodybuilder. Not serious anyway.

But if you can’t lock out a dead or suck at getting a bar over your knees in a conventional dead and you’re training to boost your dead for a competition then they have a place.

So stiff legged deadlifts work your glutes? Are you sure because I do not feel them there at all.

[chaos]

So stiff legged deadlifts work your glutes? Are you sure because I do not feel them there at all.

Lighten the weight and try it again.

[dj181]

I drone on and on about drug minutiae that few read, and you won't listen, but still I'll say you haven't used enough of it to know what it does. If you had done say 6-700mg for 8 months then you could say it isn't "anabolic" for you. There's no reason for why it wouldn't be an effective anabolic and even tour fave Dr Todd says it's his primary anabolic.

"Fullness" isn't much of a gauge. I have seen guys on 2 grams of test, 1 gram of deca and 1 gram of EQ "flat as fuck" in prep.

I ran mast each time for 6+ months

DECA IS KING 👑👑👑

Oh and you will clearly see this within weeks😉

[Methyl m1ke]

Lighten the weight and try it again.

Appreciate the advice, I was hoping SNX would share more as well. Guess we will have to wait another decade or so...

[rocket]

My deadlift has been stuck at 405 for forever. I cant seem to builr explosive strength in my quads glutes. Any advice on that?

It's hard to give great advice when you haven't really revealed just how hard you've tried / what you've tried.

Aside from the suggestions, if you want a shotgun approach:  if you've never done this, you could try 6 weeks of AMREP deadlifts (warmup and then either 1 or 2 sets at weight) at escalating percentages. IE, something like 60% 1RM + 5% every week until maybe 85%.  Your heart rate will be absolutely through the roof but you will get very good at the movement and you will tend to do it at speed because every time you deadlift, you push your HR up and it becomes a bit of a race with yourself.

Every time you do it, use a 1RM calculator to project what your 1RM would be and always try to beat what it projects you need the next week.  Yeah, it's a bit bullshit but to me, having something to "rate" and beat every week really does give extra impetus that translates.  If you repeat the cycle again, you can just try to beat your last 60% (maybe increase to 62.5%).

Doesn't matter what you do - if you are not gauging yourself, you're not doing it right.  You need to be in a competition with yourself all the time.  That gives you the bar to beat.  For me, there is no heavier session than a damn supposed "backoff/deload" session and there's a very good reason for that - because you know that you don't have to try to beat something and it makes you less prepared, mentally.

[Donny]

So stiff legged deadlifts work your glutes? Are you sure because I do not feel them there at all.

Try another sport like Ping pong 

[dj181]

Try another sport like Ping pong 

Blakely hated that term

He made damn sure that everyone called it table tennis

[Donny]

Blakely hated that term

He made damn sure that everyone called it table tennis

But on a serious note.. he should try using Heavy Dumbbells on Stiff deads / Romanian Deads
always "felt" these better

[dj181]

But on a serious note.. he should try using Heavy Dumbbells on Stiff deads / Romanian Deads
always "felt" these better

I'm not the one to talk to when it comes to lower body.training 🤣🤣🤣

[Van_Bilderass]

I’m far less charitable for their purpose in bodybuilding. As Kyomo would say, “bodybuilding is the muscle”. I joke but still. Muscles grow when we take them to exhaustion against resistance. I’ll argue the rack dead fails to really target any muscle better than superior lifts. Traps suck? High rows and shrugs nail traps better than rack dead’s. Erectors suck? Rack dead’s have too little ROM when lifts such as Romanian dead’s or back extensions or full ROM cable rows with spinal flexion target erectors over a fuller ROM. Glutes and hams suck? Again, Romanian dead’s take those two muscles through a fuller ROM. If I only had five minutes to hit all those groups, I guess. But if you’re trying to build a physique 5 minutes at a time, you’re not a bodybuilder. Not serious anyway.

Some coaches argue that deadlifts aren't a back exercise at all! It's just glutes and hams. At best the the back muscles 'stabilize' the weight isometrically during the lift.

I mute my mind to those silly arguments! Look at JP's deficits, brutal lift, brutal back!

https://www.instagram.com/p/CXeehxfoY9G/

Doesn't matter what you do - if you are not gauging yourself, you're not doing it right. 

That's key. Some will argue that bodybuilders shouldn't count reps or even give the weight on the bar much thought, opting more for some more vague gauge like mind-muscle connection, pump or perceived effort given, "we aren't powerlifters!" I don't like that so much LOL. But there's a trap in being numbers obsessed unless you also don't consider standardizing your reps. What I mean by that is that the log book is meaningless unless the tempo, form and execution, speed of reps and so on is the same always. If you take a couple of breaths before doing an additional rep to PR an exercise, as opposed to last time, it wasn't really a PR

[Donny]

I'm not the one to talk to when it comes to lower body.training 🤣🤣🤣

I was refering to the chap who asked Chaos about Stiff Deads training his Glutes, if only working his Glutes he should maybe use a cable exercises..
Stiff Deads work the Hammies fully, Glutes, erectors if used properly
However if Homosexuality is his goals for tight buns maybe i would suggest a vibro Butt Plug 

[Donny]

Some coaches argue that deadlifts aren't a back exercise at all! It's just glutes and hams. At best the the back muscles 'stabilize' the weight isometrically during the lift.

I mute my mind to those silly arguments! Look at JP's deficits, brutal lift, brutal back!

https://www.instagram.com/p/CXeehxfoY9G/

Does he only Deadlift? If not what % of that Back development is just Deadlifts?
I am not against Deads but i think as a lat developer it´s over rated.
rows in any form are far superior

[dj181]

Does he only Deadlift? If not what % of that Back development is just Deadlifts?
I am not against Deads but i think as a lat developer it´s over rated.
rows in any form are far superior

According to mike mentzer it works every single muscle on the backside of the body

[Donny]

According to mike mentzer it works every single muscle on the backside of the body

A Squat does the same but it´s not a Back exercise is it? The Lats & other Back muscles have specific functions.
But again i am not against any form of deadlifts, just don´t think it´s the Dogs Bollocks

[Van_Bilderass]

Does he only Deadlift? If not what % of that Back development is just Deadlifts?
I am not against Deads but i think as a lat developer it´s over rated.
rows in any form are far superior

Yes I wasn't so much arguing that's responsible for his back, I just get fired up seeing that, both the lift and the animalistic back, I jokingly said I don't want to hear arguments against deads

However JP has argued those lifts have grown his back and are most helpful. Basically he says if you get strong on movements like this you'll be "thick" inevitably (although he still very much considers all little nuances in lifts to properly engage body parts). But how could you prove or disprove it, know what I mean? But I would say, for example, that traps will grow from just deads, even if there's zero range of motion, just stretch and contraction against a load. Provided there's extra androgens in circulation of course (naturals don't really have what we call impressive traps)

[Donny]

Yes I wasn't so much arguing that's responsible for his back, I just get fired up seeing that, both the lift and the animalistic back, I jokingly said I don't want to hear arguments against deads

However JP has argued those lifts have grown his back and are most helpful. Basically he says if you get strong on movements like this you'll be "thick" inevitably (although he still very much considers all little nuances in lifts to properly engage body parts). But how could you prove or disprove it, know what I mean? But I would say, for example, that traps will grow from just deads, even if there's zero range of motion, just stretch and contraction against a load. Provided there's extra androgens in circulation of course (naturals don't really have what we call impressive traps)

If training Traps i would do other exercises but my point is the Lats are not fully trained properly with Deadlifts, the upper back sure to a point & i think you´re correct in your points..but again i am not anti- Deads.
By the way i got my Trap Bar 

[Van_Bilderass]

I was refering to the chap who asked Chaos about Stiff Deads training his Glutes, if only working his Glutes he should maybe use a cable exercises..
Stiff Deads work the Hammies fully, Glutes, erectors if used properly
However if Homosexuality is his goals for tight buns maybe i would suggest a vibro Butt Plug 

I remember a thread here arguing that hip thrusters were gay and 'didn't do anything.'
I said of course they do something, the glutes do work... duh. I wasn't saying they were better than something else, just that they "work"

Mentzer used to always say something about how important the fully contracted position was in lifts, and thrusters do load the contracted position great LOL. He said 100% of the fibers will only be engaged in that position; without looking it up he was probably wrong. The "research" seems to say loading the stretched portion of the movement is the most beneficial and some say you might even forego the fully contracted part completely without missing out.

BigRo may have something to say about this