Don’t even stretch before sets. As a matter of fact, don’t stretch at all. If you’re gonna lift, then do some warmup sets with light weights before your first exercise.
If you’re gonna run, do some bodyweight squats and luinges.
Stretching is useless, and doesn’t prevent injury. It just tires out your muscles beforehand.
yo Magnus, on the version 3 of the workout i have selected, can i switch good mornings for stiff leg deadlifts? also, there is no shrugs anywhere…i started yesterday just as an fyi.
im outi
Roberth
No need to shrug if you are deadlifting heavy.
Do you mean at all?? Or just before a workout?? There is a ton of data that supports static stretching in a lot of different scenarios.
My sentiments exactly…first time I deadlifted for reps, traps were sore as fuck. If you really feel it necessary to shrug, you can do a sort of hybrid deadlift where at the top of the movement you focus on scapular elevation and retraction. That should rock the shit out of ur traps.
I agree…but if your form is good and you are training for strength you just have to do lower reps…especially on exercises like deadlifts. This is where periodization plays a vital role in programming and also have weeks where you unload and perhaps even another week where you use submaximal weight. Just because you normally train at lower reps doesn’t mean you have to train @90% of your 1RM. 
Example…first week I wave load…I’m prolly gonna use sub max weight on this week…second week I do 4 sets of 4, leaving a little in the tank…next week 6 sets of 3 hammering the shit out of it…then I unload and repeat…that’s just an example and I might/probably would do things differently, just throwin it out there.
I will also testify to deadlifts being plenty of work for your traps…
[quote=“MagnusMadness, post:2604, topic:8283”]
My sentiments exactly…first time I deadlifted for reps, traps were sore as fuck. If you really feel it necessary to shrug, you can do a sort of hybrid deadlift where at the top of the movement you focus on scapular elevation and retraction. That should rock the shit out of ur traps.
QUOTE]
so is it ok to switch good mornings with stiff leg deadlifts?
im outi
Roberth
Does that mean I lift with my shoulders in a Deadlift?
[quote=“HeaT”]
I think stiff legged deadlifts are better. I do good mornings in my current program but I am already doing SLDL’s too…not only is it “safer” but it also can serve as a tool to work on ur traps as well as improve grip strength.
Good mornings are good, SLDL’s are better IMHO.
I have a website that shows proper form for the SLDL’s but I can’t find the link right now, I think I have posted it before…I will find it and post it up later, sorry…
I don’t believe the actually deltoids get much work in a deadlift…the traps are another muscle completely responsible for scapular elevation, retraction, and depression
When I deadlift I keep my back straight and my shoulders up, by keeping your shoulders up/back while lifting something that is directly applying a tremendous downward force, they are getting quite a workout.
I remember not stretching before lifting nod.
I thought stretching before running was supposed to be something you do?
Cool, that’s how I always felt.
[quote=“MagnusMadness”]
cool that is why I wanted to change it, cause imo it is better and safer…didnt know if you had it in there for a specific reason…also I dont need that vid, i got the technique down…
im outi
Roberth
[quote=“HeaT”]
I misunderstood you, I thought you were asking if you could do good mornings instead of stiff deads…I went back and looked at the program I wrote…
You do Romanian deads on the first lower body day…they are almost identical to stiff legged deadlifts…(provided ur version isn’t the outdated, locked knees, rounded back version on exrx.net) The main difference between the two is with romanians you hold the weight further away from ur body when lowering the weight…whereas with stiff deads the weight should move downward very close to ur body. You can do either of those on ur first lower body day, but don’t do them both days. Something you might want to try which I also want to use in a future program is a sumo leg press…Yeah that sounds good…try that. I think that would be great…cuz on my second lower body days I feel like I don’t get enough work done with my quads (my hips are too powerful in comparison) So with that sumo leg press you can get quite a bit of hip and quad activation.
[quote=“MagnusMadness”]
hmmm, maybe i am confused…
well, what is the difference between a good morning and a stiff leg deadlift? to me it is just the placement of the bar, one is on your back the other is in your hands, you are still working hams and lower back…
to me they are basically the same exercise…so that is why i am asking if i can switch them out, but you are saying dont do them on the same day (stiff and romanian), but you have good mornings and romanian on same day wich is the same to me…
maybe i am thinking of a different exercise then you are for the term ‘good mornings’…hopefully this gets resolved before the the second lower body day =].
im outi
Roberth
[quote=“HeaT”]
Ok…on ur first lower body day you did…
Back Squats
Romanian Deads
Lunges.
The second day you do
Deadlifts
Front squats
good mornings…
You want to drop the good mornings for stiff deads, I say no because you are already doing stiff legged deads (pretty much, romanian deads are almost identical as I explained earlier)…
You say good mornings are basically the same and they work the same muscles so why not?? Well we are trying to do 2 completely different lower body days…as in not doing the same exercises 2 days out of the week…Yes they both work the same muscles, but hardly the same way. It’s a completely different articulation. Squats and front squats work the same muscles…the only difference between the two is where the bar is…yet they are TOTALLY different. Get my drift??
Now it really is up to you. But instead of doing the same exercise on both days, I would like to see you good morning, or perhaps even better, sumo leg presses…(I’m tellin you they are good lol, as in they WILL be in my next program heh)
Oh and don’t do conventional leg presses instead of sumo…there is a big difference and I’m not a real fan of the conventionals anymore…
<----leg pressed 1200+ before and it didn’t mean shit. My face almost exploded though!! lol…and if you leg press deep, ur back comes off the pad and rounds…it’s a sneaky bastard.
Hope this post cleared things up…sorry for the confusion.
aight i got you know, it clarified it up…so what is a sumo leg press, describe it because i dont really like good mornings LOL so i am trying to avoid them =]…
im outi
Roberth
Real simple…feet placement is really wide, with toes pointed outward, maybe between 30 and 45 degrees…also place ur feet high enough to comfortably push off the middle/heel of ur foot…
ya that was nice,
yo magnus, what do you recommend if i am not fully healed yet for the next upper or lower body in the second half of the week???
im outi
Roberth
If you are referring to being sore, just work through it. Believe it or not, you will stop getting so sore after a week or so. Higher frequency routines have that benefit.
Tips for not getting so damned sore:
Don’t do a bunch of forced reps, super slow reps, negatives…don’t take every set to failure (that’s bad for a number of reasons) and don’t do a bunch of rest-pause stuff…those have their places in some programs, but with a higher frequency routine, we can do without all the micro trauma such techniques produce.
Stretching and foam rolling are great for sore/tight/sensitive spots.
Wait, what do you mean? Rests in between sets or something else?
coo, so you are saying i should still workout even if i am sore???
ya i dont really do the things you mentioned, it is just when i switch up a routine or do another program, the first week or so, i tend to get sore…
im outi
Roberth