Deadlift V Stiff leg DL

Discussion in 'Basic Training Principles and Methods' started by L33ETH, Jan 5, 2012.

  1. L33ETH

    L33ETH New Member

    Hi all

    Ive incorporated deadlifts into my BB routine for years but wanted to do the HST cycle as close to the recommended routine as possible and therefore have changed to SL deadlifts. My Hamstrings are hurting like theyve never hurt before even after just completing the first 2 sessions of 15s and am experiencing a lot of lower back pain too. (I have good technique)

    In short Id just like to get peoples opinions on how much difference changing the SL deads to standard deads would make to the HST routine.

    All replys appreciated

  2. grunt11

    grunt11 New Member

    IMO if you have to choose between SLDL and Conventional Deadlift, Conventional Deadlift wins every time. However, there is a case for SLDL and other Hamstring/Lower back exercises.

    If your Hamstrings are hurting in a good just worked the hell out of them way only more so than the rest of your body, then it’s telling your Hamstrings are lagging behind the rest of your muscle development, like 99% of the rest of the lifting world.

    If your lower back pain is just muscle soreness then I would keep working on developing your lower back muscles. Perhaps stay light on the SLDL or switch to something less stressful like hyper extensions. On the other hand if your pain is spinal I would get it checked out by a doctor to see what’s going on. The odds are a good sports medicine doctor will probably tell you to keep developing your core strength to stabilize your spine. I have a ruptured lumbar disk and Deadlifting is the only thing that ever helped the pain, hell it’s stopped it completely.

    Another thing you could do is try doing Good Mornings. You may find they are a better lower back hamstring exercise for you.
  3. L33ETH

    L33ETH New Member

    Thanks for the reply.

    Did my 3rd session of 15s today and feeling pretty good, hammies have eased off "a lot". Plenty of stretching has helped. DOMS aside...

    I was really asking opinions on subsituting SLDL for regular deadlifts and if it would really make a great deal of difference to the programme as a whole. I understand that SLDL put more emphasis on the hammys and glutes but would doing regular DL overwork the glutes within this programme?

    Hope Ive explaind that properly.


  4. grunt11

    grunt11 New Member

    Like I said if you have to choose between SLDL and Conventional Deadlift, Conventional Deadlift wins every time.

    SLDL is no substitute for Regular Deadlifts. It can be a great assistance exercise for Regular Deadlifts but as far as total body hypertrophy is concerned it doesn’t even come close.

    Any exercise can overwork you and Regular Deadlifts make this very easy but done properly with a frequency and volume you can handle there is no better mass building exercise. \

  5. L33ETH

    L33ETH New Member

    Ive always understood the major differences between the 2 exercises. With the standard deadlift providing better gains for hypertrophy why do you think that SLDL are recommended for the HST system?
  6. Totentanz

    Totentanz Super Moderator Staff Member

    SLDL aren't recommended for the HST system. All HST recommends is to use compounds instead of isolations when possible.
    One of the sample routines has SLDLs in it because in that routine you will be squatting and squatting in the same workout as conventional deadlifts is a bad idea. If you look around, pretty much everyone here does conventional deadlift as part of their routine and simply alternates with squats.
  7. L33ETH

    L33ETH New Member

    ah so this is starting to make a bit more sense now. Ill have a look around to see what other people are doing then as Id like to do standard deadlifts in my workout. Do you reckon doing leg press every session and alternating squats and DL would work?
  8. Totentanz

    Totentanz Super Moderator Staff Member

    I recommend you pair squats with SLDL, RDL or leg curls for the first workout, then deadlifts with leg press on the other workout.
  9. L33ETH

    L33ETH New Member

    Just as I was thinking after reading through other peoples threads.

    So as an A/B workout with 3 sessions a week the A routine would never go beyond 95% max for any rep range except for on the 2nd 2 weeks of 5's?
    i.e. for 6 sessions (2 weeks)

    (I will be using increments rather than % but just for ease of explanation)
  10. Totentanz

    Totentanz Super Moderator Staff Member

    Yes, that is fine since you will still be progressing through the cycle until you hit your 5 RMs. Progression is the most important part.

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