Tuesday, August 16, 2011

Deadlife Muscle Training Guide

A routine for your back with deadlifts ensures that your back training includes lower back muscles, which are sometimes neglected during strength training. Deadlifts involve hip, knee and ankle movements, which primarily activate muscles in your lower body. A routine for your back with deadlifts includes additional exercises that involve upper body joint movements. Talk to your doctor or chiropractor before including deadlifts in your back routine, if you have lower lumbar injuries or other joint injuries.
Deadlift Muscles
A primary mover is the muscle that is most directly stimulated by a particular exercise. The erector spinae, which is also known as the lower back or sacrospinalis, is the primary mover during deadlifts. The erector spinae runs along the length of your spinal column. It straightens and lengthens your spine during activities, such as maintaining an upright posture. Synergists are muscles that assist the primary mover during a particular exercise. Muscles in your thighs and buttocks help your erector spinae during deadlifts, while core and middle back muscles stabilize the movement.
Specific variations of the deadlift maximize activation in muscle groups throughout your back -- these include the barbell, clean and sumo deadlifts. A well-balanced routine for your back with deadlifts includes additional exercises that target other prominent back muscles, including the trapezius and latissimus dorsi. Latissimus dorsi exercises include wide-grip pullups and pullovers. Dumbbell bent-over rows and trap raises target the middle and lower trapezius fibers. Shrugging exercises with a barbell or dumbbells target the upper trapezius.
Workout Volume
Workout volume refers to the number of sets that you perform. The National Federation of Personal Trainers recommends you perform at least 10 to 12 sets for your back each week. Divide the total number of sets that you perform for your back among deadlifts and other exercises that target middle and upper back muscles. You might perform the same number of sets for deadlifts, and two other exercises for your lats and traps. Alternatively, divide the sets in your routine among deadlifts, and one whole-back exercise, such as high rows or inverted rows.
Stretching helps your back recover from exercise. Finish your back routine with stretching exercises while your muscles are still warm. Get on your hands and knees and arch your back as high as possible to stretch your deadlift muscles. Hugging your knees to your chest while lying face up also stretches the lower back. Use a stationary vertical bar to stretch the rest of your back. Stand and grasp the bar in front of you with one hand at waist level. Bend over forward and let your hips fall back. Lean your torso toward the outstretched arm until you feel a stretch in your back, and repeat with the other arm.