Why I Will Never Program a Deadlift Again: Part 1
I will never program a deadlift again because…
The first time I ever tried to do one was when my friend Mikey taught me how to do them at the gym. My first attempt ended up being like a half squat and I got so frustrated with myself that I quit right there.
So much for getting into shape!
Fast forward to today and I have been doing them since then. They were actually easier than squats.
That’s why they worked so well for building muscle mass. However, after a while I realized that I didn’t need to be lifting heavy weights every day anymore. There was always another reason why I wanted to lift heavier weights, and those reasons weren’t related to gaining muscle mass anymore (and if they were, they weren’t worth the effort).
So I stopped trying to get bigger and started focusing on other things. But even though I had less motivation to train harder, I still wanted to build muscle mass.
And that’s where the problem began…
The Problem With Building Muscle Mass
After several months of training with lighter weights, my body fat percentage went from 8% down to around 5%. I didn’t like the way I looked and I certainly didn’t feel as powerful as I used to.
So in an effort to gain muscle mass, I started doing a lot of exercises that worked smaller muscle groups. This is when I learned about concentration curls and how they were great for building up your forearms and improving your grip strength.
But just doing those curls and nothing else, I started noticing changes in my body. My forearms turned into tree trunks.
My biceps got bigger and my lats had begun to thicken up. It just looked like I had big muscular arms.
This was great except for one thing… I had neglected other major muscle groups that I needed to focus on. Not only that, but I was also neglecting cardio and flexibility training.
Basically, it was all going to hell.
And yet, I kept doing the same thing over and over again expecting different results (I’m an idiot, right?
). As my body changed to more of a muscular build, my lifts in the gym went up. However, I hated the way I looked and felt. And I definitely didn’t like my diminishing strength.
I became frustrated with myself as I tried to correct all of these mistakes I had made. It was too late though because my body had already gone through so much trauma that it wasn’t the same anymore.
To make matters worse, I even got injured .
Goodbye Deadlifts and Hello Squats
If I could do it all over again I would start light with the deadlifts. And if I felt like my body was going to have a natural response to getting better at them, then I would keep on doing them.
But the moment I felt something wasn’t right OR if I saw any sign of pain, then I would back off immediately.
Because I think I would’ve been able to train much heavier AND safer with squats. Yes, I would still have big legs, but my upper-body muscle groups would’ve remained the same size (or maybe even gotten bigger). My strength would’ve also increased because squats can be very taxing on your body. Your core, hips, and legs all have to work in perfect unison to perform a rep successfully. And you can even use a lot of weight with them.
But it’s too late now, I messed up. I can only learn from my mistakes and hope others don’t make the same ones.
I’m no expert on weight training by any means, but these are some of things I wish someone had told me when I was new to the sport. So if you’re a beginner, then hopefully you can learn from some of my mistakes.
Make yourself proud and become the best version of you that you can be.
-C.E.O “Cody” Obert
I have a friend who is starting out in weight lifting and he invited me to go with him to the gym. He also asked me to help him design a program for himself. I’m not sure what I’m going to tell him though since I don’t want to mess him up like I was messed up. I mean, I would hate for him to stall his progress because he’s doing something wrong. Maybe I’ll go with him tomorrow and just keep my mouth shut about it. I just hope he really wants to do this because I think he’s only doing it for the girls.
I have another friend who is interested in weight lifting. However, he already has a coach that he works with. I’m not sure if I should try to compete with his coach or not. I mean, I know he’s not as big as me (no one is), but he’s pretty buff for his size.
Sources & references used in this article:
Which Deadlift is Right for Your Body Type? by M Gedge – breakingmuscle.com
Unspoken Rules to Size Up Your Session by DS Fairbairn – breakingmuscle.com
5/3/1: The Simplest and Most Effective Training System to Increase Raw Strength by J Wendler – 2011 – megawrzuta.pl
The Relationship Between Menstrual Cycle and Knee Injuries by K Derbyshire – breakingmuscle.com
Injury Prehab With Natural Movement by C Stevens – breakingmuscle.com