The Clean and the Deadlift: Simple Cues for a Stronger Setup
We all know that our bodies are made up of many different parts. When it comes to training, we need to train each part separately. For example, if you want to build muscle mass, your legs have got to get stronger first.
You will then focus on building your chest and arms later. However, if you want to increase strength in your back or core muscles, you don’t necessarily need to work those areas separately. If you do so, they won’t grow at the same rate and you might not see any results.
In order to maximize your gains from training, it’s best to combine exercises that target different body parts into one workout. One way of doing this is with a split routine where some workouts emphasize certain body parts while others emphasize other body parts. Another method is to perform multiple sets of exercises that work various body parts.
A good example of a split routine would be the following:
Monday – Chest/Back (Exercises) Tuesday – Legs/Calves (Exercises) Wednesday – Shoulders/Triceps Thursday – Abs Friday – Rest
You could also perform several sets of compound lifts like squats, bench presses, overhead press and rows. By combining the exercises in this way, you can achieve a much higher training intensity. Think of this as supersetting different exercises targeting the same muscle groups.
Other methods for combining exercises are circuits and German Volume Training (GVT). Both of these involve performing a number of sets without rest periods in between. I would only recommend these advanced methods to experienced trainers who are looking to break through strength plateaus.
On the other hand, if you’re a beginner, I would advise that you stick to a more traditional program where each training session focuses on one area of the body. This is because your body hasn’t yet built up the strength and endurance required for these more advanced techniques.
So how do you effectively combine exercises in your routine?
There are several schools of thought on this matter and I’m sure many of you have your own ideas. Let’s start by looking at the major muscle groups in the body.
The Back Muscles – The back is a large area that consists of several different muscles and groups of muscles. The major ones are the latissimus dorsi, the trapezius muscles and the erector spinae.
The lats are probably the most well-known back muscle and one of the most popular bodybuilding exercises is the lat pulldown. However, there are other back exercises that can be combined to work this muscle group: One example is the bent over row which works mostly the latissimus dorsi.
The traps are a group of muscles that lie on each side of your shoulders and blend in with the deltoids. They are most easily targeted with specific exercises such as shrugs. However, it is possible to perform compound exercises like bent over rows to stimulate this muscle group.
The erector spinae group is a set of muscles that run the length of your spine on either side. These are probably best trained with specialized back extension exercises or heavy deadlifts.
The Chest Muscles – The pectorialis major is probably the most popular muscle that bodybuilders like to work on. It is targeted by exercises such as the bench press and the dumbbell fly. However, there are a number of other muscles in this area that can be trained with other exercises.
The clavicular part of the pectorial muscle, or the upper part, can be targeted using exercises like Dumbbell Flyes. The sternal part of the pectorialis major, or the lower part, can be targeted using exercises like the Dumbbell Bench Press.
The muscles that lie underneath the pecs, the Anterior and Middle Deltoids, can be targeted using exercises like dumbbell side laterals and front laterals. You can also train the posterior deltoid using exercises such as bent over laterals and upright rows.
Sources & references used in this article:
Bigger faster stronger by B Contreras
Elitefts Deadlift Manual by G Shepard, K Goss – 2017 – books.google.com
Elitefts Free Deadlift Manual-Collaboration of 30 Elite Ranked Powerlifters by D Tate – elitefts.com
5/3/1 for powerlifting: Simple and effective training for maximal strength by D Tate – elitefts.com
Heavy Kettlebell Swings And The Deadlifts by Bret Contreras by J Wendler – Jim Wendler LLC, Ohio, 2011 – academia.edu