overtraining

Is deadlift really necessary?

Hi, everyone. I’ve already talked about basic exercises, in general, but this one movement is the champion of debates on bodybuilding forums and channels. Let’s talk about it one more time.

As I wrote before, without heavy basic exercises I lost some amount of power and size, and now I do such exercises as deadlift (convenient), squat, bench press, chin up, and dip, every week. Even though my main goal is not hypertrophy or powerlifting competitions. Now my main goal is martial arts, and I have a very moderate size and weight. And I have only two training in the gym per week (I divided my body into two parts, and train each once per week).

A few words about me before I start to explain my opinion (for idiots who will ask “who you are to make any bits of advice on this matter?). I’m a certified bodybuilding/powerlifting instructor in the past, also I have the background in martial arts. I started to practice martial arts earlier than training with weights, but I was too small and weak. So, I decided to build some muscles before I started. I read books about training methods, about biomechanics, watched dozens of Youtube channels about powerlifting and fitness. After a few years of experience, I decided to work as a trainer in the gym, and I graduated as a bodybuilding/powerlifting instructor. I didn’t work in the fitness industry a very long time, because I can earn more money as a marketing specialist.

There are a lot of bloggers, bodybuilding athletes, and YouTubers that say that you don’t need deadlift at all. Well, for some people who came to the gym it’s the truth. Also, there are dozens of health conditions which if you have, the deadlift is prohibited for you. When I was injured two months before I didn’t squat and do the deadlift. Also, I’m sure that women who don’t want to take part in powerlifting competitions, don’t need it (it would be much better to do a Romanian deadlift).

The main arguments are:

  • the deadlift is an exercise for straight, and only powerlifters need it;
  • the deadlift is very dangerous for your back;
  • the deadlift is not an exercise for legs or back, and for best progress, you should choose other exercises;
  • etc.

Well, all these statements have some real scientific basis. Even with 100% correct technique you back will experience great overload, and someday you’ll have consequences. If you don’t believe, ask any guy who practiced deadlift for a long time and has results about average, if he has or had before any problems with lower back (I’m sure he has).

And yes, this is not a  direct exercise for back or legs, and there are a lot of more useful exercises for these parts. This is 100% exercise for strength development. The only muscles that you can train by deadlift directly are forearms, spinal erectors, and traps. And it could be not a logical solution to train by deadlift such small muscles, that you can train by much easier exercises.

So, why do you continue to do a deadlift, you can ask. Well, it has some benefits for me:

  • it increases overall strength;
  • with increasing of overall strength you can use bigger weight in other exercises (and it is very important for the training of your entire body);
  • it saves your time (you’ll spend much more time on training of each part of your body that is involved in the deadlift).

As I mentioned before, I don’t have the main goal of maximum hypertrophy. Also, I train natural, and I don’t have so much time for 3-5 workouts in the bodybuilding gym per weak. And the last one, I do a lot of cardio exercises during my martial art sessions. My current main goal in the gym is to save as much power as I can. And such exercises as the deadlift, squat, dip, bench press, and chin up, are extremely important for me.

But you can decide for yourself if you need deadlift or not. I don’t know your preferences, goals, and health conditions.

P.S.: I’ve not mentioned about testosterone busting effects, and it’s not because I forget about it. As the new study showed, it does not matter which exercise are you doing, your body can produce a lot of testosterone even when you do isolation exercise (it depends on overload, even by doing biceps curls on Scott Bench you can gain as much testosterone as if you do deadlift). and at the same time, too much overload could decrease your gains.

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