I split my week like this:
Sunday - Hamstrings/Biceps/Calves
Monday - Shoulders/Triceps
Tuesday - Rest
Wednesday - Quads
Thursday - Chest/Calves
Friday - Back
Saturday - Rest
Sunday I do Romanian Deadlifts
Wednesday I do Squats
So if I did reg deadlifts friday my hams would die on sunday.
Would rack pulls be sufficient?
Also, what day should I do lower back?
I was thinking of doing lower back on hams day
Thoughts and suggestions?
MUCH appreciated thanks!
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02-21-2009, 10:46 AM #1
Rack Pulls as Replacement for Deadlifting?
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02-21-2009, 10:55 AM #2
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02-21-2009, 10:56 AM #3
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02-21-2009, 10:57 AM #4
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02-21-2009, 11:11 AM #5
- Join Date: Sep 2007
- Location: Lafayette, Colorado, United States
- Age: 35
- Posts: 2,034
- Rep Power: 500
i'd stick with full rom dl's. you can rotate rack pulls in occasionally, but you just don't get the same benefits. the rack pull does not even simulate the motion of a deadlift. the leverages are all off pretty much regardless of where you set the pins.
Owner @ Gymless Fitness: http://gymlessfit.com
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02-21-2009, 11:18 AM #6
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02-21-2009, 11:45 AM #7
- Join Date: Dec 2007
- Location: Connecticut, United States
- Age: 35
- Posts: 6,496
- Rep Power: 43294
If your not a powerlifter, I would go with rack pulls over deadlifts, but maybe throw in deads once in a while.
I would do lower back either on back day or ham day, it depends where you going to set the pins for your rack pull. If your going to go below the knee, then the rack pulls will hit your lower back then so you might as well do your other exercises that day. If you go knee level or higher, then do lower back when you can. The higher pin level will hit your mid/upper back and traps without really hitting the lower back.
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02-21-2009, 11:56 AM #8
Rack pulls are good for several things.
Hypertrophy related: takes the quads out of the equation, upper and lower back/trap thickness, hams, glutes, grip.
Strength: if the top part of DL is your sticking point rack pulls will help with that, gets you used to pulling heavier loads.
If you set the pin high for rack pulls to eliminate lower back you can still do weighted hyperextensions for lower.
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02-21-2009, 01:14 PM #9
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02-21-2009, 01:21 PM #10
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02-21-2009, 01:48 PM #11
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02-21-2009, 01:51 PM #12
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02-21-2009, 01:53 PM #13
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02-21-2009, 01:54 PM #14
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02-21-2009, 01:57 PM #15
...................
so you're doing a rack pull.... in your own words WELL below your knees?
sooooooooooooooooooooooooooooooooooooooooooooooooo oooo
what you're saying is...
you're a pussy and can't get the weight off the ground. so you use the bar to help you get it up a couple inches and essentially do a regular deadlift?
Also the reason people put it ABOVE their knees is so they DONT feel it in their glutes and hams, you stupid c*nt.
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02-21-2009, 02:00 PM #16
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02-21-2009, 02:00 PM #17
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02-21-2009, 02:05 PM #18
I don't give **** how big you are, or how hungry your fellow gym mates are. Maybe they are rack pulling for a different reason that I am. I didn't disrespect rack pulls below the knees, I disrespected YOU for saying that it's retarded when people do rack pulls above the knees. Also....6'5" and 225 isn't that big... it's actually sort of skinny.
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02-21-2009, 02:07 PM #19
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02-21-2009, 02:07 PM #20
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02-21-2009, 02:09 PM #21
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02-21-2009, 02:13 PM #22
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02-21-2009, 02:14 PM #23
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