Deadlift affecting Bench
Has anyone here had the experience that doing deadlifting adversely affects your bench press? I have bad knees and alternate between squat and deadlift. But every time I start with the deadlifts, my bench suffers.
Dead-lift indirectly works your Tri's. Depending on how intense your dead-lift routine is, you could definitely see a drop in your bench ability on those days. I would try bench first.
It's true that the triceps are involved in shoulder extension which does take place during a deadlift, but it is very indirect. The lats are mostly involved in that contraction.
I would approach it from two other angles:
1. Deadlifts and Squats both involve the lats in stabilization, but I would argue that the lats are definitely more active in the deadlift. The lats play a role as your base for benching, so if the lats are more fatigued from deadlifts as compared to squats, then they would effect the bench more so than squats.
2. Also, I bet grip could be related. I think we've felt the difference between gripping the bar lightly and trying to squeeze the life out of the bar. The same weight on the bar can feel much easier when squeezing the bar hard. However, if your grip is already fatigues from multiple deadlift sets, then your bench would be effected.
More than anything, the deadlift (squats, as well) deplete you.
Thus, you need allow some recovery time between when you deadlift and bench press.
Deadlifts Last In Training
Sounds like works for you.
However, exercises like deadlifts while demanding, trigger a lot of growth. With that said, greater overall gains come from performing them first in your session.
Doing so, allows you maximize your results.
This is another great posterior chain movement that to some degree simulate the deadlift.
In my experience, I have found allows to maximize my posterior chain training.
However, it does not deplete me to the same extent as deadlifts.
Deadlift Recovery Time
Heavy deadlifts require 7-21 days of recovery time.
The length of your recovery time cuts into your bench press training, as well as everything else.
It's hard to perform well with anything when your metabolism and central nervous system are below par.
Good Morning Recovery Time
Good Morning Recovery Time is about 7 days. That means your other lifts do not suffer or if so minimally.
1) Rethink your deadlift program. Provide longer rest periods between deadlift sessions, 10 days or more.
I realize that 10 day rest periods then to throw off routines.
A 14 Day Deadlift session, could be going heavy every other week and very light every other week.
2) Replace Deadlifts
Two movements that compliment the deadlift are heavy partial Good Mornings combined with Olmpic pulls or really heavy Kettlebell Swings.
Heavy Kettlebell swings mean using over 100 lbs.
Hungarian Core Blaster "Kettlebell"
This is a cheap effective tool for performing Heavy Kettlebell Swings. The cost to make it is about $20 plus the weight plates.
Heavy Hungarian "Kettlebell Swings" blast the erectors, hamstrings and glutes. This is one of the best Auxilary Power Deadlift Movement there is.
The take home message is that you need to change something.
in my opinion if you manage the overall volume (of different exercises & no of sets/reps) then 2 sessions of heavy deadlifts (say Mon & Fri) can easily be managed.
did i say i am dangerously addicted to deadlifts. :cool:
I understand that everyone recovey time is different. However, there are prameters that apply to the majority of individuals.
You appear to respond to more frequent sessions. The majority of individuals don't.
For the majority of individuals, the lower back is quickly and easily overtrained with frequent deadlift sessions.
Dr Tom McLaughlin (PhD in Exercise Biomechanics/Former Powerlifter) stated that in one of his series of articles on deadlift training.
McLaughlin cautioned, "...whatever you do, DON'T OVER TRAIN THE LOWER BACK. These muscles fatigue faster than almost any other muscle group in the body and also take more time to recover."
Very few individuals will benefit or repsond from two heavy deadlift sessions a week.
The lower back cannot handle it.
Individuals like you may be able to handle it.
A novice can make some initial progress with it.
However, the the majority of individuals are going to have a negative reaction. Their deadlift strength will decrease.
Muscle Recovery Rate
Dr Fred Hatfield addressed the recovery rate of muscles in his article, "Finding The Ideal Training Split. http://drsquat.com/content/knowledge...training-split
"Days Of Recovery Required For Each Body Part Before Training It Again"
As per Hatfield, Large Muslces trained heavy need around 6 days of rest to recover.
However, heavy deadlift training at some point for the majority is going to take longer, 7-10 days or longer.
That is why some powerlifters train their deadlift once heavy every 14 days.
Keeptruckin's Bench Press Problem
Part of his problem is his deadlift recovery time spill over to his bench press. His metabolic and CNS are still drained.
Has nobody bothered to ask him what his technique/form looks like and what program he is running? What his actual numbers are would help as well since beginners train differently than elite lifters.
I just came off squatting, benching, and deadlifting 3x a week each and had no problems of "overtraining", "CNS fatigue", or loss in bench strength. It's all about how you distribute your volume and build up volume over your lifting career.
It hard to comment on something that isn't well defined. Please provide more information on that.
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