Powerlifting Deadlift Workout Week 6, Wednesday 11/16/11 by Tuan Tran

[yakir1977]

2:45

well this is the worst hang power clean i ever see

0__0

[gdartfrog]

bro can your back be kind of round when u drop the weight down on deadlifts?

[DrewPanda]

Hey Tuan, it was interesting to see a "spot" for the deadlift, what are the key points for spotting the deadlift? Is the spotter simply checking for ass down, chest up?

[skullz515]

@roughneckasian what i meant was do you do exercises for slow twitch and fast twitch in general not just when doing powerlifting competition like do you train both ways, and furthermore why do you have to speak down on people like that for asking a question? I am a long time follower and i dont understand why you act like a dick to people that simply ask a question. Its not even just me you did this to its other people in other videos of yours. Your very talented non the less.

[roughneckasian]

@skullz515 how the hell are you going to ask me a question that makes no sense, come back to say "what I meant was" admiting that your the first question you asked made no sense and wasted my time and then called me a dick for the way I responded to your question when it made no sense in the first place. You are now blocked. I do not have time to waste on people who don't even know how to ask a question

[MajorMelon]

@roughneckasian He asked you a simple question, "do you train fast twitch and slow twitch muscle fibers". Is there anything wrong with that? Or are you too retarded to comprehend his question and for god knows why, take offence. You gonna block someone for asking what your favourite tv show is too?

You are an asshole. Period. Go ahead, block me you fucker. But then again, maybe it's the Tren speaking and you're really a nice guy... lol.

[kaithebb720]

@skullz515 thats why he blocked you...

[lllchironexlll]

My gym in Melbourne, Australia - Fitness First - will definitely have issues with the dropping of weights. Has anyone got a similar rule enforced at their gym who has successfully explained why in a polite manner? It would b a huge inconvenience for me to switch gyms so just wondering if anyone has had any success in this respect.. thx in advance.

[roughneckasian]

@lllchironexlll the only suggestion is whether that gym has bumper plates. If a gym does not have bumper plates, then they are not a serious performance gym because bumper plates are designed to allow you to drop the weight when doing snatches, clean and jerks, power cleans and deadlifts. So if they do not have them, then you will be forced to follow their rules and sadly that will risk injury on you. Just the hand you are dealt with with that gym.

[lllchironexlll]

@roughneckasian Hey Tuan, thx for the reply. One other quick question. In your experience, would you say that once a person knows most of the basics of a deadlift, that if performing the deadlift still hurts the lower back, then the weight used is generally too heavy?

[WiLmAn07]

@lllchironexlll Yeahh right on mate. Bloody FitnessFirst and Goodlife are just nitpicky pricks.

[SeRReAL6]

damn man how the hell do you do it without straps pure fucking raw power mad props man

[AllanToday]

Hey Tuan, another inspiring video for me anyway.

Just want to figure out the correct form for deadlift.

Basically back straight, sort of squat position, bring bar along shins and up. Thrust hip/chest forward. During the lifting phase the shoulders can be forward but after lift (at the top) shoulders are pulled back? Then "controlled" drop the bar back down along your shins. Reset into proper position to lift again (I assume during the dropping phase form doesn't have to be as strict?)

[biglogstrongman]

Pulled 495LBX4 for 6 sets. Brutal. This program is BRUTAL

[SOuLmAN1984]

Tuan, not sure if this has been asked already but if you say that slowly lowering the weight is a big no-no for deadlifting, what would you suggest for those of us at gyms that will give us hell for making a bunch of noise? I can't help but slow down on the eccentric because of this issue.

[theramenbuddha]

@SOuLmAN1984 i go to a gym where this is a problem, i just put mats under my lifting area (the floor) so that it doesn't make much sound.

[hydrofluxsinator]

tuan was getting checked out

[roughneckasian]

@codredaniel 1st, which muscles are being used to control most of that weight on the eccentric part of the movement, the back, not the hips (glutes and hamstrings). 2nd, think about how the smaller, weaker back muscles (teres major, minor infrasupratus) will give out first. 3rd, think about where the load goes directly once those smaller top back muscles give out. So once all that happens (which can happen within less than a second), you lower takes ALL of that stress. Is it worth the risk?

[jow43]

you deadlift once a week?

[DemonicSymphonic]

the guy on the right at 2:45 looks retarded

[twism300]

Just realised. Strictly for performance, your comments are right.

[roughneckasian]

@twism300 As I stated in the video, my end goal is to lift as much as I can in the 181 lbs weight class at my next power lifting meet. This video is about performance. But as for the eccentric aspect for muscle growth, yes it is important. However, there are much safer exercises to apply the slow eccentric contraction for growth. You gain nothing and lose everything once you are injured. Is it really worth the risk to you to do a slow negative deadlift? It sure as hell is not worth it to me

[JayDestiny1]

@roughneckasian Hey Tuan, I've always been a fan of the deadlift even though I've never really tried doing them. Quite funny, lol. Anyway, my friend got me into doing them and now I use Sunday's (a day when the gym is really empty) as a day for me to work on my form. Anyway, my question is when doing heavy deadlifts will it make me look blocky and ruin the v taper or will it contribute to it? If you're wondering about my body type...I am a mesomorph. Hope you get back to me!

[Irgendeinidiot]

and another great advice =) Thanks Tuan, great deadlifting

[twism300]

Hi. I can understand the argument for not slowly lowering deadlifts - a high risk menuvere. But why wouldn't someone want to emphasize the negative on other lifts? I maybe wrong - but doesn't lifting build strength, and the negative is what what actually builds muscle, because that the portion of any exercise that damages the most fibres. Your thoughts please.

[runescapeclassicable]

am i doing ok ?

i bring bar up at normal speed..

and down fast or normal but not slow..

at the bottom and top i pause for 2-3 sec.. ??

[letrasherfou]

Hi Tuan! nice video... What's your point on stiff legged deadlifts? should the lowering phase be controlled slowly in order to stretch the hamstring? or same as deadlifts, a slow eccentric phase should be avoided?

[Bankhiet]

Yeah really need to stop doing bouncing rep and aim more for stop and goes which your doing. It just the heaviest set or final set is so heavy that I hit my limits lol You think using a belt is fine? I only use it on my final set so I can get used to it until I am able to do it without a belt later on.

[medasco143]

Do you like conventional deads for when your trying to add mass? The problem I encounter is when I do deads on back day I can't perform my Romanian deads and squats at 100% on my leg day two days later. Should I take conventional deads out? Btw I can't move my split around to accommodate either.

[GFunkEra1992]

great vid bro  alot of good information thanks

[runescapeclassicable]

wow great.......tell more on power-lifting things/rest/sets/exercises/mus­cle imbalance etc !!

[gdartfrog]

ooo by da way can u make vdo doing deadlift

[gdartfrog]

bro nice info

[Path2Knowledge]

nice vid man..i have that same problem u explained, the c shape in my posture in my lower back. my personal trainer advised me it could be a weak core and over lifhting on deadlifts. do you know iif there any correctional excercises to help reservse this.. any help would be great. thanks

[roughneckasian]

@Path2Knowledge you need to work a lot more on your posture muscles. If they are weak, you will never be able to do a proper deadlift

[Path2Knowledge]

@roughneckasian thanks alot man will work on them.

keep the videos coming

[mgcraine]

@Path2Knowledge Try googling 'hyper lordosis' and see if that diagram looks like what you're talking about, if so there are loads of stretches you can do and it can be something to do with weak hamstrings as much as the it can be something to do with the core...or so I have found through some research but I could be wrong.

[Path2Knowledge]

@mgcraine yeah it definatly looks similer. when im stood straight its not so much noticable but when im squating or dead lifting the back tends to curve. yes i think ur right, my personal trainer also mentioned some stretches i could do. ill defnatly do some research. thanks 

[allenallen88]

wow nice

[Koxi02]

Now I know why my lower back hurts everytime I do deadlifts...I went down slowly and dont drop the weight like u...I try this out =) thanks tuan

[adambarbaro1]

how many times do you do deadlifts and squats in a week? it seems to be a lot.

[grrrjames]

you are a beast tuan! 

[dnasplice]

nice! keep it up !

[TheMarkusScharnowski]

The hang cleans the others doing on the side are bad :P. Looks like they catch it in the top position with their hands not shoulders.

Anyway nice vid. Thank you.

[123456789helloman]

I enjoy this style of video. Thanks Tuan.

[MetalCamelChannel]

Looks like Keith is always working out.

[Gmoneymozart]

Awesome job Tuan! Keep up the great work!

[jevinkevin]

Hey Tuan, is there any deadlift and squat tutorials on youtube you recommend? If not, would you consider making one when you're not as busy?

[bluedrangon69]

good work buddy !! keep them comming 

[SunnyB1996]

Tuan, how do you make up a program for yourself and what to eat, and lastly how do you understand your body cause i have been having alot of trouble lately with cutting (first time cutting). my main goal is to lose 20 pounds... Plz help!

[roughneckasian]

@SunnyB1996 How does a mechnic know how to fix a car or a doctor know what illness you have. It is what I studied and mastered. I have 3 fitness certfications working on my 4th Master Certification (ISSA, ACE, NASM), and I have a BS in Nutritiion and Minor in Exercise Science. I have been a fitness professional for over 10 years and competed and won dozens of Bodybuilding/Powerlifting competition. Sign up for my online training. Plans are $35 to $60 a month. The link is under the video.

[myselfmark]

hey tuan when preparing for a show would you rather depend on reps or continue with heavy ass weight?

[Ssjakuma85]

Twan your a really smart and fit trainer but 1 thing tho if the zinc and vitamin d in animal fat naturally raises testosterone does it not make more sense to consume a high protein high fat low carb for both muscle gain and cutting like Arnold and many before him did? Meat eggz fish cheese and whole fat milk?

[ebotos]

nice work Tuan. but dude just wondering what supplments are you taking? message me back asap thanks man

[Ssjakuma85]

Twan can you bodybuild on a low carb atkin style diet mainly high protein little to no carbz .. I heard Arnold and many bodybuildrz at tht time had a similar diet

[roughneckasian]

@Ssjakuma85 If you are talking about lowering your carbs so that you can lose bodyfat to get ready for a bodybuilding competition, then yes, it can work. If you are trying to build muscle and a hypertrophy program, then no, you cannot go low carbs. Again, just depends on what your goals are and what part of a bodybuilding season are you in, bulking or cutting.

[blondecrazygaijin]

WOW! I'm so glad u told me this --I did NOT know this, and I read a lot.

Your channel is GREAT.

[heat4yoass]

Johnnie Jackson said he has a deadlift workout doing 5 sets of 5 reps, increasing weight each set as much as you can do 5 reps. What do you think of this Tuan?

[roughneckasian]

@heat4yoass First off, Johnnie Jackson just doing another powerlifting program by Bill Starr, also know as Bill Starr 5x5 and he does it with progressive loading with sets vs. using a % of his one rep max. Nothing wrong with that program. There is no 1 program fits all so there are many variations of programs out there. So Johnnie uses what he knows what works for him and his goals. Up to you to figure out what works for you

[heat4yoass]

@roughneckasian

Good looking out Tuan. Your knowledge helps me out a lot!

[fionamcampbell]

Ii love the commentary It is so informative!!

[njin72]

man love what you're doing with these vids ... very, very informative, easy to understand, and inspiring to watch

[shimminess]

4:30 oh fuckk....

[zebrazebra1990]

tenth

[skullz515]

Do you work fast twitch and slow twitch muscles?

[roughneckasian]

@skullz515 Why would I want to workout slow twitch muscle fibers while I am trying to max out my power levels for my up and coming powerlifting meet on Dec. 17, 2011? Do you even understand what is the difference between the two? Again, I training for a powerlifting meet, not a Marathon. You should do more research on the difference between fast twitch and slow to understand why you question makes no sense

[yorTryzz]

@skullz515 dumbass question lol

[bizhan]

@yorTryzz With all due respect, no question is a dumb question. He/she is simply trying to learn from an educated/experienced trainer.

[SmexyPC]

great video, love the commentary. hahaha spots on deadlifts, you never get to see that.

[WoBuXiangShiQuNi]

Very informative commentary Tuan. You're definitely one of the most intelligent fitness experts on Youtube. I just became president of the Fitness Club at my school and watch your videos for new information. You never disappoint! Take Care.

[ninjabic]

I never really thought about giving the back a chance to "reset" like that. Pro tip man. GLad I'm subbed. Saved me from potentially snappin some shit up lol.

[xAznnique]

Lmao my gym owner and some of the personal trainer at my gym told me to slow down the eccentric cause of the noise and he said it was better that way and to touch and go.

Switching to a new gym soon xD.

[roughneckasian]

@xAznnique the trainers at your current gym need to go back to school. It is personal trainers like them that get people hurt. I would highly suggest switching to a gym that lifts for performance where you can train the right/safe way.

[MetaIhead89]

@xAznnique Slowing down during the eccentric phase can cause injury if you're deadlifting heavy!!! No powerlifter slows down to reduce noise!!

[XxAlfedxX]

good information

[iFight732]

Second ;)

[ninjakawasaki1972]

You used to wrestle back in the day?

[aluu2k10]

First