Wednesday 11/12/2014

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Maxing out continued……

Deadlift

If you previously had a 1 rep max (1RM), then you will attempt a new one.

If you started less thanĀ 6 months ago, then you will go for a 3 rep max.

Shoulder Press

If you previously had a 1 rep max (1RM), then you will attempt a new one.

If you started less thanĀ 6 months ago, then you will go for a 3 rep max.

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Benefits of Deadlifts for the Lower Back

In “The New Encyclopedia of Modern Bodybuilding,” eight-time Mr. Olympia Arnold Schwarzenegger describes the deadlift as the ultimate exercise for the back of the body, from the hamstrings all the way up to the traps, and especially the lower back. But deadlifts build more than just the visible lower back muscles. The book “Strength Training Anatomy” explains that deadlifts work in a practical way to protect the lower back by developing the entire core. A study published in the January 2008 issue of the “Journal of Strength and Conditioning Research” found that deadlifts work the abdominal muscles more than ab-specific exercises. The lower back muscles alone aren’t enough to prevent the spine from folding forward beneath the stress of a lift such as the deadlift. Instead, heavy deadlifts activate and strengthen the entire girdle of core muscles, creating internal pressure that immobilizes the spine. This is unique to very heavy exercises such as the deadlift and squat, and is essential for creating the strength to prevent lower back pain.

from livestrong.com

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