e*****e
发帖数: 2233 | 1 运动量相当大, gym里面做back extension女生很多但没见过你这么猛的:)
deadlift手也是抓不住, 而且wrist straps用一组整个上臂
都酸了. 上臂成了pull up/down和deadlift的瓶颈了
回头查了warrenwang刚贴的deadlift视频, 他200kg都是空手, 太强了 |
|
v*****r
发帖数: 2325 | 2 i was scared by rounded back in big deadlift, but rounded back in deadlift
seems okay.
as long as an athelet has strong core and know how to properly to brace the
spine under load.
http://www.ampedtraining.com/2010/strength/defense-roundbacked-deadlifting
you can win prize in powerlift competition for China!
去年末都略有进步，深蹲不用护膝今天起了430磅（195kg），卧推一周前起了355磅（
161kg），硬拉三天前更是拉起了581.4磅（4个20kg和8个45磅片，264kg）总成绩到达
了 620kg，比半年前的巅峰状态整整涨了20kg，而且当时深蹲还用了护膝（估计能有5-
10kg帮助）。今天练完空腹称了一下体重179磅，甚至比去年同期体重还略轻一两公斤
。原以为来美国训... 阅读全帖 |
|
z********0
发帖数: 9013 | 3 恩，我deadlift还不如squat （当然也和我练得比squat少有关)
deadlift技术性也不小。今天正好去做了deadlift, 一边做，一边得不停的念叨要点，
什么should blade要保持在bar上方，先伸膝，再挺髋，chest up, bar 要靠近身体等
。脑子不能完全集中在发力上，而且grip也是我的weak link, CNS实在忙不过来了，哈哈 |
|
l********y
发帖数: 1327 | 4 ben yi ge
then...
for squats, do it with deadlifts, protect your back
3 sets of squats
3 sets of deadlifts
but dont do deadlifts more than one time for a week, it is taxing for ur
lower back
for upper body, do bench press and pullups, nothing more
aim at bench 135lbs, pullups 15, do it two to three times a week
anything more u do will be a total waste of time, if u did not get progress
on the above each week, u are wasting ur time and why do u want to do more? |
|
j**f
发帖数: 7403 | 5 我FT. 12磅的DEADLIFT？ 赞看贴仔细啊！
12X2哑铃？
俺一般DEADLIFT从30LB开始，30，40，50那么做，即使50也不是很费力。
因为腰不好，不敢上大重量。意思意思而已。：）
欢愉姐，12磅的Deadlift,会不会太轻了？ 可以试试一边20LB的哑铃 |
|
p********f
发帖数: 5148 | 6 你看看我们gym今天的WOD,我立马cancel了。太可怕了。
For time:
21 Deadlift (225/185)
50 Air Squats
21 Push Press (135/95)
15 Deadlift
50 Air Squats
15 Push Press
9 Deadlift
50 Air Squats
9 Push Press |
|
u******a
发帖数: 7843 | 7 纯引用自hst的pdf文档。
“There is no need to do squats and deadlifts during the same week, unless
perhaps if you are
training for a powerlifting event. Even then, you should alternate between
squats and deads
every other workout. These two exercises are essentially full body exercises
. Unless you are
chemically assisted doing both of these exercises with such frequency will
lead to burnout.
Most people can only handle 2 exercises per week that stress the lower back.
These include
squat, deadlift, stiff... 阅读全帖 |
|
g**4
发帖数: 863 | 8 never look up,更别提看着天花板了，脖子要跟上半身躯干保持一条直线
10. Looking Up. Usually to check your Deadlift technique in the front mirror
. Problems: your hips will end up too low (see #6), you can twist your neck,
and the mirror only gives info about the front plane. Stop looking in the
mirror, keep your head incline with your torso and check your technique by
taping yourself.
参考
http://stronglifts.com/13-deadlift-mistakes-technique-stupid/
sit back == low hips，更适用于做row的时候，DL要high hips
参考
http://stronglifts.com/dea... 阅读全帖 |
|
g**4
发帖数: 863 | 9 never look up,更别提看着天花板了，脖子要跟上半身躯干保持一条直线
10. Looking Up. Usually to check your Deadlift technique in the front mirror
. Problems: your hips will end up too low (see #6), you can twist your neck,
and the mirror only gives info about the front plane. Stop looking in the
mirror, keep your head incline with your torso and check your technique by
taping yourself.
参考
http://stronglifts.com/13-deadlift-mistakes-technique-stupid/
sit back == low hips，更适用于做row的时候，DL要high hips
参考
http://stronglifts.com/dea... 阅读全帖 |
|
|
J***T
发帖数: 56 | 11 最近三个月搞5x5，中间伤了腰休息了一个星期，刚好锻炼了12周。奔一下进展（单位
为lb）并求建议：
Week 1 11/27/2011
Squat: 70x5
Bench: 70x5
Barbell Row: 65x5
Press: 45x5
Deadlift: 90x1
Body Weight: 124
Week 12 2/17/2012
Squat: 190x5
Bench: 140x5
Barbell Row: 135x5
Press: 85x5
Deadlift: 200x1
Body Weight: 125
上面所有的重量都能5x5，Deadlift 1x5.
体重基本没有变，是不是吃的不够？
Press 90lb死活做不了5x5，最好只做了5 3 2 3 2. |
|
s****e
发帖数: 1984 | 12 12/5, Crossfit 50 Minutes
Warm Up: 20 Superman, 20 situps
Strength:
Good Mornings: 5X5
WOD:
3 Rounds Each
3 Strict Press (55/55/65LB)
3 Stone deadlift(35LB/65LB)
15 double unders
3 Push Press (65/65/70LB)
3 Stone Deadlift(35LB/65LB)
15 double unders
3 Push Jerk (65/65/70LB)
3 Stone Deadlift (35LB/65LB)
15 double unders |
|
s****e
发帖数: 1984 | 13 12/5, Crossfit 50 Minutes
Warm Up: 20 Superman, 20 situps
Strength:
Good Mornings: 5X5
WOD:
3 Rounds Each
3 Strict Press (55/55/65LB)
3 Stone deadlift(35LB/65LB)
15 double unders
3 Push Press (65/65/70LB)
3 Stone Deadlift(35LB/65LB)
15 double unders
3 Push Jerk (65/65/70LB)
3 Stone Deadlift (35LB/65LB)
15 double unders |
|
x*******u
发帖数: 1180 | 14 4/12/13
Deadlift
5-5-5-5
95lb, 115lb, 135lb, 155lb
14 min AMRAP
Deadlift. 3x 125lb
Burpee 30 second
The total number of burpees:
67
Toe to bar. 1x5
Ab twist 1x10
Deadlift PR 155lb, tried 165lb, fail. Completely wore out, as dead as a
piece dead fish. |
|
m*******n
发帖数: 6660 | 15 假设你从空杆开始，那么，
起始状态：当前状态
1：SQUAT 45 - 155LB （增长110）
2：BENCH PRESS 45 - 85LB （增长40）
3：BARBELL ROW 45 - 100LB （增长55）
4：OVERHEAD PRESS： 45 - 65LB （增长20）
5：DEADLIFT 95 - 150LB (95 是Mehdi的建议初始值)（增长55）
---------------------------------
OK, 按照你说的8周， ABA/BAB循环，那么A/B组练习应该各12次
理论增长上限也就是
SQUAT 120
BENCH PRESS 60
BARBELL ROW 60
OVERHEAD PRESS 60
DEADLIFT 120
完成度：
SQUAT 91%
BENCH 66%
BARBELL 91%
OVERHEAD 33%
DEADLIFT 45%
从数据来看，你下肢练得不错，深蹲已经达到体重以上，背肌也不错。你的薄弱环节是
胸肌、上肢，约150磅体重，卧推、肩推低于进度。我个人估计，你的三头肌应该比较
弱，而你急于pump的... 阅读全帖 |
|
v*****r
发帖数: 2325 | 16 those number does not mean much, i was just making up an example with hammer
curl.
i don't hammer curl at all.
one thing i tried is deadlift, out of curiosity, i managed to get 2*
bodyweight deadlift. but i don't see immediately results. now i can no
longer deadlift that much, last time at gym is only 1.7 bodyweight * 3
repititions. but swing speed jumped because of better technique. once at
watering at golfwrx, one guy said he could squat 400lbs, and he saw nothing
special with his swing spee |
|
b*****l
发帖数: 8603 | 17 day 098~~day110
Day98 5-8
Nothing
Day99 5-9
Nothing
Day100 5-10
Bicycling 2miles
Weight 10lbx10x3
Deadlift 10x3
Day101 5-11
Nothing
Day102 5-12
Swimming just for 20mins
Day103 5-13
Driving 10hrs
Day104 5-14
Nothing
Day105 5-15
Swimming 1000m
Day106 5-16
Nothing
Day107 5-17
Nothing
Day108 5-18
Swimming 1500
Glute 50x10x3
Triceps 60x10x3
Biceps 20x10x3
Deadlift 20x10x3
Day109 5-19
Swimming for 2000m
Glute 50x10x3
Woodchop 20x10x3
Deadlift 20x10x3
Squat 10x3
Triceps press 60x10
Lowback extension 50... 阅读全帖 |
|
b*****l
发帖数: 8603 | 18 day 098~~day110
Day98 5-8
Nothing
Day99 5-9
Nothing
Day100 5-10
Bicycling 2miles
Weight 10lbx10x3
Deadlift 10x3
Day101 5-11
Nothing
Day102 5-12
Swimming just for 20mins
Day103 5-13
Driving 10hrs
Day104 5-14
Nothing
Day105 5-15
Swimming 1000m
Day106 5-16
Nothing
Day107 5-17
Nothing
Day108 5-18
Swimming 1500
Glute 50x10x3
Triceps 60x10x3
Biceps 20x10x3
Deadlift 20x10x3
Day109 5-19
Swimming for 2000m
Glute 50x10x3
Woodchop 20x10x3
Deadlift 20x10x3
Squat 10x3
Triceps press 60x10
Lowback extension 50... 阅读全帖 |
|
v*****r
发帖数: 2325 | 19 deadlift is epecially usefully!
虽然我已经很长时间没有deadlift 了
估计我还可以deadlift 185- 225 吧
还有dumbbell curl 也横有用
以及握力 (so called grapple strengh), 买了两个hand grips, 前一段时间经常练
（最近停了）
倒是 最近重点的bench press and squat 用在搬家上不明显 |
|
v*****r
发帖数: 2325 | 20 deadlift 245kg, that's 5 big plates each side plush a 22.5 lbs plate...
going to be jaw-dropping to see you do it in person....
did you take video for your big lift? the barbell must be very much curve
bent, isnt't ?
you haven't publish a method for deadlift yet, can you share your training
method for deadlift? thanks a lot! |
|
s***r
发帖数: 358 | 21 1) It's called sumo deadlift, not "夸张的姿势".
2) Sumo deadlift is allowed in every powerlifting federation, not just "米帝
".
3) In the powerlifting world, the shorter path the bar travels, the more
efficient the lift is. If you could just "移动几厘米" and make a lift, it's
a damn GOOD lift. A sumo deadlift is the same as benchers using an arched
back to shorten the stroke of the movement.
4) It's a fair game. In the competition, everybody follows the same rule. It
doesn't matter whether the bar moves onl... 阅读全帖 |
|
z******s
发帖数: 322 | 22 【 以下文字转载自 Joke 讨论区 】
发信人: zjurules (东方剑桥), 信区: Joke
标 题: 好吧，女汉子今天被震惊了 (转载)
发信站: BBS 未名空间站 (Fri Nov 22 19:42:13 2013, 美东)
发信人: purplebasil (地瓜成长中), 信区: Fitness
标 题: 好吧，女汉子今天被震惊了
发信站: BBS 未名空间站 (Thu Nov 21 23:13:51 2013, 美东)
我知道自己是女汉子，好吧？现在经常有人问我是练神马体育专项的，经常被人夸"
super strong"，我忍了，并不以为耻，可是，今天实在是被震惊了！！！
今天练了5/3/1里面的deadlift，然后又练single leg deadlift当作accessory work（
小白鸽的圣旨哈，因为我两腿不平衡么），结果。。。
一个个子高高肌肉还挺发达的白人小伙子跑过来问：你是中国人么？
我：是啊
他：你super strong啊
我：谢谢 （见怪不怪了），其实我力气不大的
他：你开玩笑咩？看你那肩膀，还不strong？
我：我长肉快，其实力气... 阅读全帖 |
|
n***s
发帖数: 10056 | 23 得一会儿才能恢复。
如果不是器质性，可以加练背部鸡肉。 deadlift is the best. 我以前腰背痛，后来
练Deadlift. 现在腰很好。
问问你的医生你能不能练。 |
|
a********g
发帖数: 790 | 24 【 以下文字转载自 Fitness 讨论区 】
发信人: angelliang (angelliang), 信区: Fitness
标 题: [视频]Mock meet (深蹲300磅，卧推135磅，硬拉275磅)
发信站: BBS 未名空间站 (Wed Mar 4 19:53:36 2015, 美东)
Mock meet result：
710 lbs total at 130 lbs body weight.
Squat from 280 to 300
Bench from 130 to 135
Deadlift from 270 to 275
It is a nice surprise that my squat is still get better. Volume and paused
assistance on bench have been effective in bringing my poverty bench up. My
conventional deadlift form is getting better even though I'm pulling ... 阅读全帖 |
|
a*****0
发帖数: 29 | 25 今天进行了一下力量测试
从来没有比较系统地练过力量，即便是以前练力量的时候也不过是辅助性的练习，也从来没有设过什么goal，测过personal best。但是一个月前，忽然对力量产生非常浓厚的兴趣。于是，每次去gym锻炼，在跑步之前，也做一些上肢力量练习，一些比较serious的力量练习。
昨天看了snowslope斑主的置顶文章，受益非浅。代表人体力量素质的五个最好指标可能就是：press，bench press，squat，deadlift，clean。但是，平时在gym里，除了bench press以外，其他的四项做的人不多。也许是受伤risk比较大吧，那四项都或多或少involve后腰，尤其是deadlift，根本主要就是在锻练腰。练练胳膊腿的，玩点命儿没啥，可是这个腰就得小心点了。
书归正传，练了一个来月下来，上肢力量有点长进，胸肌，胳膊，肩膀也见长，我心想，何不测一下自己＂卧推＂和＂深蹲＂。基于怕受伤的原因，把＂深蹲＂改成了＂angled leg press＂。
于是，先用小重量做了３０次＂卧推＂，活动活动肌肉，warm up，结果，只是可怜的２００磅。
接着是＂angl |
|
p*********e
发帖数: 32207 | 26 "
Kobe Bryant
He trains harder and longer than anyone else in the NBA
MF: Can you give us some insight into your training routine, both off-season
and during the season?
Kobe: During the season, I focus a lot on weight training, obviously
building up my strength level as the season progresses. In the off-season,
it's about getting stronger as well, more agile. Also, conditioning plays an
important part in that, because you want to make sure you come into the
upcoming season in tip-top shape. The... 阅读全帖 |
|
o****p
发帖数: 9785 | 27 网上查了一下，是trapbar的400磅，队内仅次于ezeli。trapbar比olympic bar容易一
点，看文章解说是为了提的时候安全一些。班上我估计能deadlift 135磅的都找不到几
个，呵呵。
[在 omgpop (Lost my kitchen, T_T) 的大作中提到：]
:之前看班上人说curry的deadlift有400多磅，是队内最强的，这身体素质差在哪里啊
？[在 hanke (涵珂) 的大作中提到：] |
|
n*********d
发帖数: 302 | 28 Hi Guys,
Be very careful with deadlifting. I hurt my lowerback last Friday. It is
REALLY painful! I can usually do 300lbs so I am not very focused while doing
260lbs. And then a sharp pain attacked me while I put the weight down.
Damn it! I almost crawled out of the gym and stayed in bed for 3 whole days!
This is my personal experience. Hope you guys can learn from this lesson!
(BTW, deadlifting is really a great great exercie. I am not saying you
should give up on it. Just a reminder that you h |
|
d*i
发帖数: 9453 | 29 ☆─────────────────────────────────────☆
nobadnogood (no3no4) 于 (Mon Jul 30 16:34:59 2007) 提到:
Hi Guys,
Be very careful with deadlifting. I hurt my lowerback last Friday. It is
REALLY painful! I can usually do 300lbs so I am not very focused while doing
260lbs. And then a sharp pain attacked me while I put the weight down.
Damn it! I almost crawled out of the gym and stayed in bed for 3 whole days!
This is my personal experience. Hope you guys can learn from this lesson!
(BTW, deadlifting is |
|
l******l
发帖数: 2679 | 30 As a beginner, you should focus more on compound movement. Here are some
suggestions:
1. Add lower body work: squat, deadlift, leg press, stiff legged deadlift,
etc.
2. Add pull movement to balance push movement, like pull up and row
3. Get rid of your number 4, not effective for a starter. |
|
e*****e
发帖数: 2233 | 31 前段时间一直在多吃多举重增加体重, 计划再过两周要开始
减脂了, 本来打算是狂跑步加饮食控制, 跑鞋也买了, 但是
跑步毕竟是个很boring的运动我说实话是不喜欢的. 所以在想
能不能用举重代替跑步, 加减脂饮食来达到有氧运动减脂的效果,
同时又更好保持肌肉.
我一般隔一天去一次gym举重, 按照(一次胸肱三, 一次背肱二,
一次肩加squat, 每次都有abs)的schedule循环.
每次练1个半小时(常常意犹未尽, 还可以继续半小时).
水平是练了半年的free weights,
大概是flat bench 224lb, squat差不多, deadlift很差,
引体向上宽握第一组能够做10个, 然后就不行了迅速下降,
窄握没有试过
身高1.81m, 体重180lb或者82kg, 游泳圈很明显, 腰腹脂肪
堆积严重.
在gym的那一个半小时内, 在不同的时间测了心跳发现最低
也有120次/分钟, 有腿的
组合(比如squat, deadlift)的时候心率高得多. 120次/分钟
也大概是60% heart capacity, fat burning的心率.
如果我保持这样的 |
|
c******t
发帖数: 1733 | 32 deadlift, bent press 本身是符合人体mechanic的，只是要充分理解，动作到位。sit
up, crunch 是反着脊柱施压的，本身就不科学。鸡肉是拿来受压的，而脊柱是要肌肉
来保护的
deadlift |
|
e*****e
发帖数: 2233 | 33 那个女生估计有100公斤至少, 估计要deadlift 120公斤以上才能够抱起来
不过据说deadlift的成绩一般是卧推的1.5倍, 120公斤也就对应80公斤
卧推, 这个健身教练不大行啊, 估计只顾着练上半身了... (跟俺一样, 叹气) |
|
v*****r
发帖数: 2325 | 34 en, long arms help deadlift a lot, so that don't have to squat too deep, 1
or 2 inches different could be 50-70 lbs on deadlift. |
|
j**f
发帖数: 7403 | 35 多谢指导！
假如俺每次跑步过后，只想做1-2个力量的动作（包括ABS）。
您说，做什么动作好呢？俺女生。跑步过后已经很累很累了。
我自己的设想是：每星期3次跑步后，一次卧推（哑铃）类的，一次DEADLIFT类，
一次LUNGE类。您觉得这样合理么？ 俺不跑步的时候，不去GYM。：）
SINGLE LEG SQUAT and pistol are the same thing.
Some people also call king's deadlift a single leg squat. |
|
o*******r
发帖数: 4921 | 36 估计很长一段时间都不需要再做deadlift了.
这就是为什么deadlift是很危险的. |
|
e*****e
发帖数: 2233 | 37 Deadlift好象比这个更有效吧?
只知道back extension和deadlift
是练背部的, 不知道对臀部也有效 |
|
C***1
发帖数: 2264 | 38 Deadlift重量大了手抓不住，而且好象更容易腰受伤。我现在是这样连的:
warm up, 35lb, 12-15 rep
45lb, 10 rep
55lb, 8 rep
60lb, 7 rep
60lb, 6 rep
no rest
25lb, 12 rep
no rest
然后再50lb Deadlift, 12 rep.
这么做的重量好象生的蛮快的，3个月的样子我MAX从45LB到60LB了。 |
|
f*******n
发帖数: 5241 | 39 这里有个很好的帖子，比较长：
http://www.discussbodybuilding.com/For-Losing-Fat-m111175.aspx
A few answers...
"Should I cut first or bulk first?"
If you are asking this then the answer is that you need to be able to GAIN
muscle before you can LOSE fat. You need to kick up your metabolism (the
rate your body uses energy) before you get to the business of fat loss.
"Can I just do more cardio to lose fat?"
No. Excess cardio can actually cause muscle loss. Muscle is the site in
the body where fat is burned. L... 阅读全帖 |
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s******u
发帖数: 125 | 40 2008年5月初感觉再不锻炼就不行了，人已经胖得走形，每天的精神状态很差，昏昏沉沉的，读书时候练田径和篮球留下的底子经过5，6年的不运动算是全荒废掉了，当时想想快30得人了，生活上得有一个变化，于是决定加入公司附近的一个gym，拉上个老美同事开始锻炼。其间因为回国等种种原因，间断时间累计得有7，8个月，不过锻炼的时候还是比较玩命，我的时间比较有限，基本上平时每天下班后去gym锻炼大概45分钟，有时候隔一天去一次，周末2天争取每天练1个半到2个小时，具体练的项目就是那几样，有氧就是跑步机，力量做 bench press （3种角度）,dead lift,squat,哑铃的2头，3头，还有肩，背，练得不是很系统，基本就是保证一周把这几个都做一遍。经过这2年的坚持，身体状况有了一个很大的改善，精神状态也是锻炼之前无法比的，感觉找回了一点点大学时的感觉，下面对08年刚开始锻炼和现在的状况做个比较。
2008年5月
年龄 快30 ... 阅读全帖 |
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p*****r
发帖数: 272 | 41 贴一个Men's Health今年2月刊出的一个叫Back to Basics的plan，请给位先进点评一
下如何？
Day I:
1.Squat sets 5 reps 5
2.Leg Press sets 3 reps 10
3.Romanian Deadlift sets 3 reps 8
4.Leg Curl sets 3 reps 15
5.Seated Calf Raise sets 3 reps 20
6.Decline Situp sets 3 reps 12-15
Day II:
1.Bench Press sets 5 reps 5
2.Incline Dumbell Press sets 3 reps 10
3.Triceps Pushdown sets 3 reps 15
4.Dumbbell Row sets 3 reps 10
5. Dumbell Shrug sets 3 reps 12
Day III:
1.Deadlift sets 5 reps 5
2.Dumbbell Lunge sets 3 reps 8
3.Back Exten... 阅读全帖 |
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p*****r
发帖数: 272 | 42 Squat 和deadlift 放一天会不会有问题？在做了squat以后， 是不是做romanian
deadlift就可以了？请指教 |
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d*i
发帖数: 9453 | 43 deadlift更容易伤腰吧，能作deadlift不能作深蹲的估计不多。 |
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z******i
发帖数: 609 | 44 170 cm (height)/150 lbs(weight)
body fat(self-measured) 12%
March 16,2011:
Bench Press: 175 lbs;
Squat: 275lbs
Deadlift: don't know
Dumbell press:140lbs;
Goal for the end of this month:
Bench Press: 185 lbs;
Squat: 300+lbs
Deadlift: 200+lbs
Dumbell press: 150+lbs |
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l********y
发帖数: 1327 | 45 squat 3x7
deadlift 3x5
关键动作要对,youtube上找些视频就可以学会了
bench不用10个,8个比较好,如果你没人保护那么做到10个再加重量
pullup你能做15个那就做5组,如果现在不行那看你现在水平,比如只能拉3个那么拉7组
争取做到20个,总量很重要.慢慢能到15个你已经很牛了.
一周三练不建议加有氧,你做就知道了,squat,deadlift和bench非常累得.
腹肌不需要练.以后会cut出来,不是练出来. |
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z********0
发帖数: 9013 | 46 ☆─────────────────────────────────────☆
vigoolee (lee) 于 (Mon Mar 21 14:00:45 2011, 美东) 提到:
大学以来一直踢球，所以体质不错，耐力和爆发力都有，主要是下肢的，上肢比较
弱，但肩膀比较宽，就是没有肉，跟老美打篮球和踢足球的时候觉得实在是力量太小，
本人172，体重145磅（来美国长了10磅的肥肉），遂开始健身长肌肉。今年元旦以后开
始比较规律的去GYM，间隔1到2天，每周至少三次，锻炼完吃蛋白粉，5磅的一罐三个月
吃了2/3。
这期间在版上看了很多的帖子，网上也找了些健身动作视频，不断改进计划和动作
。经过三个多月的锻炼, bench press 95-130（斜上动作不敢做）， dumb bell bench
press 单手35-50, treadmill 1mile-3mile 不大喘，还有其他一些器械，都长了10-
20公斤左右，现在体重149磅，脂肪明显下降（可能是跑步，篮球和足球玩得多）。胸
部明显隆起，胳膊粗了点，背阔肌明显变大，整个人的精神也好了很多。但是，... 阅读全帖 |
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u******a
发帖数: 7843 | 47 正常, 本来握力不够, 用strap的话握力会长得慢些. 但是用了strap可以提高deadlift
, 所以看你取舍了. 一般最后几个再用strap.
你可以终身用strap, 只是握力永远比deadlift水平低, 但并不是就不长了. 我觉得没
什么... |
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f*******n
发帖数: 5241 | 48 最近看了Rippetoe的“Practical Programming for Strength Training"一书，其中
deadlift不但一周只练一次，一次还只练一组，其他练习都是3组或者5组。Squat倒是
一周两练，或者包括一次轻重量（比如说front squat)的话，三练都可以。他说：
"Deadlifts are very easy to overuse; they are important for basic stength,
but too many sets make recovery difficult because of the weights that can
be used and the amount of stress they can produce culmulatively." |
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w********w
发帖数: 1550 | 49 我做225磅 deadlift, squad ，连手套都不用。
觉得你这是心里有阴影，就像新学游泳的人游深水区一样。
建议你，有空多练练core, 挺有帮助的, deadlift和深蹲之所以重要，是因为同时练了
腰部和刺激core掌握平衡，你带了腰带，就减轻了这种强度，因此你需要更大的重量来
达到同样的效果，更大的重量就更容易导致受伤，陷入恶性循环。 |
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M**2
发帖数: 98 | 50 是有点吃力。而且我也练深蹲，每次两组。深蹲开场还有热身作用的。顺便贴一下我的
HST Routine，基本就是上次瓜叔给的链接的简化版：
Squat 2x10
Leg Curl 1x10
Incline Press 2x10
Dip 1x10
Pullup 2x10
Cable Row 2x10
Cuban Rotation 1x10
Standing MP 2x10
Deadlift 1x10
Overhead Shrug 1x20
Shrug 1x20
Barbel Curl 1x10
Tricep Pushdown 1x10
说明一下，deadlift调到几组肩部动作中间，因为做完shrug手上就没力了，抓不住杆
。几个非复合动作都是因为自己喜欢，不过准备砍掉Tricep Pushd... 阅读全帖 |
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