New to the World of Bodybuilding

Aaron Brown

Aaron Brown

Chance Ramos, Writer

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As a bodybuilding beginner, I feel it is important to build a strong foundation before I begin tweaking the finer muscles.  By performing the basic movements such as the deadlift, squat, and bench press I have seen a tremendous amount of improvement in not only strength but look as well.  I will be giving my insight on one of these three power movements, the deadlift.

Standard Deadlift:

    Within my weekly routine I mainly focus on performing the deadlift in this way.  These heavily target my glutes, forearms, traps, and lower back.  Between the three variations I find this one provides the best overall workout.  I like this movement because it allows me to burn a high amount of calories.  I usually skip out on standard cardio exercises such as the treadmill, so in order to avoid developing a belly I need to hit this calorie intensive movement.  Lifting in the standard position will allow me to move the most weight, which really helps build strength and build a strong ego as well.  The look on my brother’s face when I picked up weights three times my size really fueled my motivation to continue my weight lifting journey.

Sumo Deadlift:

The sumo deadlift is performed with a wider stance and closer grip.  My experience with this particular movement is limited.  The sumo deadlift allows me to take some stress off of my quadriceps and shift power to my lower back.  I have already devoted other exercises to developing my lower back, so adding in this movement seems to be a bit overkill.  I found the bar was harder to balance forcing me to lower the weight.  Strength is built through lower repetitions with heavy weight.  I felt like I was maintaining my current state of muscle instead of building more.

 

Stiff Leg Deadlifts:

The stiff leg deadlift emphasizes hamstring development.  I utilize this movement on days that I am feeling weaker.  I have found that it requires very little weight to promote muscle growth.  After performing this movement I have seen that I am able to squat heavier amounts of weight.  Through my experiences I feel this is more of an accessory exercise, meaning that it’s not necessary to do weekly.  However, I do find it’s a nice way to mix up my workouts.  I have seen most improvements in doing a high amount of reps rather than a high amount of weight.  This style works the least amount of muscles, meaning it won’t take much weight to target the hamstrings and lower back effectively.  I have tried lifting higher amounts of weight, and there is no way I would be able to do it without hurting myself.  I see more experienced weight lifters choose to perform this movement because it provides targeted development.  I haven’t spent an extended amount of time focusing on this lift because I am still working on developing overall strength.

The standard deadlift is my deadlift of choice because it allows me to move the most weight and build overall power.  I am still new to the world of building muscle so overall body development is what I need.  I have not yet reached the stage in my life where I am required to isolate everybody part in order to gain muscle.  Perhaps when a few years pass by I’ll mix up my style to keep my body constantly adapting and growing towards the physique I desire.

 

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