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  1. #1
    Member Droner's Avatar
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    Deadlifts for leg mass??? Can I use deads for the leg mass?

    Hello all.


    I have a question, can I use deads as the only exercise for the leg mass?

    During the deads the legs are bent and they do start the lift.
    Yes, range of motion is 1/3 which is not very good. Howeever I wonder if the muscle needs to work through the full ROM at all to see the growth. After all sprinters have large quads and the sprinting is using only about 1/3 of the legs ROM!

    After all, you dont need full ROM for traps/forearms/abs/lower back - so why should the quads be different?

    Sure the results might not be as good as the squat, but I am trying to go on a super super abriviated program and focus on the most important lifts.

    I was thinking would 10-20+ sets of heavy deads (315-450ish) be good for quad mass?

    I really dislike the squat because of its techniqality and my body proportions/neurological factors.


    I can dead 470 - raw. I cant squat more than 330ish. I figure that 400s of pounds for 1/3 (of squat ROM) would be alright - especially if I add volume.

    I am trying to see what a super abbriviated program can do
    (I want to see what happens if I do deadlifts and db benches only)

    So if I lift a total workload of 10,000 pounds for the deadlift in a workout, will it be alright for my legs?

    Thank you very much.

    Squat is way overrated. Deadlift beats the squat hands down.


    please reply!

    thank you!
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  2. #2
    Banned Ihateeveryone's Avatar
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    Re: Deadlifts for leg mass??? Can I use deads for the leg mass?

    Originally posted by Droner
    Squat is way overrated. Deadlift beats the squat hands down.
    I think you answered your own question with that statement. I don't agree that Deadlifts are better for building leg mass, but they are better IMO as an overall mass builder. I actually do em Stiff Leg style, so I hit my hams and lower back better - but I'd imagine if you could set up a platform a foot or two high, you'd be able to get a full Squat in anyway, if you lowered the bar past your feet. Dunno if this is safe, but I'd stick to Squats for direct leg work.
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  3. #3
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    Re: Re: Deadlifts for leg mass??? Can I use deads for the leg mass?

    Originally posted by Ihateeveryone
    I think you answered your own question with that statement. I don't agree that Deadlifts are better for building leg mass, but they are better IMO as an overall mass builder. I actually do em Stiff Leg style, so I hit my hams and lower back better - but I'd imagine if you could set up a platform a foot or two high, you'd be able to get a full Squat in anyway, if you lowered the bar past your feet. Dunno if this is safe, but I'd stick to Squats for direct leg work.

    More specifically, are deads OK for leg mass (provided I do enough deads). Sure they arent as good as squat for the legs,
    but will I expereince growth in my legs if I focus A LOT (30-60 sets of deads per week) on the deads only?

    thank you!!!
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  4. #4
    Train smarter not harder amusclehead's Avatar
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    Re: Re: Re: Deadlifts for leg mass??? Can I use deads for the leg mass?

    Originally posted by Droner
    but will I expereince growth in my legs if I focus A LOT (30-60 sets of deads per week) on the deads only?

    no; that's too much
    Booo
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    Re: Re: Re: Re: Deadlifts for leg mass??? Can I use deads for the leg mass?

    Originally posted by amusclehead
    no; that's too much

    the sets are NOT to failure and are very low rep. 1-5.

    And If I do overtrain, if I do less sets of deads - will my quads grow?


    thanks!
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    Fill me in. I'm trying to imagine how you would do 60 sets of deads in a week. I mean. If you did 5 sets a day 7 days a week thats 35 sets.
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    Next week I will be starting a new program that is based on the deadlift.

    Much like yourself, only not as strong, I can deadlift much more than I can squat. So I decided to see how dropping the squat would affect me.

    The only difference is that I will be using a trap bar. I will try only doing trap bar deadlifts for my legs, aside from calf work, to see what happens.

    From what I have read the trap bar deadlift can be as effective as the squat in building leg mass, especially for those of us who don't seem to be doing well with squat.

    My suggestion is to just do it and see what happens.
    "Pain is a state of MIND -
    - Mass is a state of BEING"
    This one is my own.
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  8. #8
    Lateral Raise Promoter RippedGuitarist's Avatar
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    Waaaay too much. 5 sets a week of Deads is enough for most people. Doing that many sets a weeks is overkill and you definitely won't be getting enough rest for your body.
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    Member Aloner's Avatar
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    Eh, in the three weeks that I have been deadlifting, I've put half an inch on my thighs.
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  10. #10
    Registered User Kane Fan's Avatar
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    ok deadlifts are great
    and they can help your legs
    but I wouldn't put the burden of leg development solely on deads
    No-Dope-Crew.

    here's something more constructive
    I helped a guy gain 1/4" on his biceps with 1 workout, and it was definatly volume training
    eat that you buncha HIT nazi's
    (also helped Jesin gain 6/10 " and Q gained 1/10th", also DoctorX2k2 gained 1/4")

    -unrelated bicep comment-
    and btw, I can Hammer Curl the 120's dangit!

    March: 275+
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  11. #11
    Member Droner's Avatar
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    Originally posted by Kane Fan
    ok deadlifts are great
    and they can help your legs
    but I wouldn't put the burden of leg development solely on deads
    If I am able to tolerate 20-60 sets of deads, a week

    and NOT overtrain. Would my thighs grow?

    thank you!
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  12. #12
    Go Stros Flash's Avatar
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    Deads and squats. You need both!
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    Originally posted by Droner
    If I am able to tolerate 20-60 sets of deads, a week

    and NOT overtrain. Would my thighs grow?

    thank you!
    No. Absolutely not. There is no reason to do that many, doing this will keep you from growing. For you cause muscle growth, the training you do has to be stressfull enough to create small "tears" in the muscle fiber. When you recover properly you basically fill in the tears and grow bigger. The key here is proper recovery. It takes time. If you are properly stressing the muscle it will take longer than one day to repair itself.

    By training so often you are probably doing two things. You are either trying to do too many sets and are not training intensely enough to stimulate growth. Or if you are properly stimulating the muscle but working everyday you are not giving your body enough time to actually grow any bigger before tearing it up again. You will likely lose muscle doing. Your muscle will break itself done trying to repair the rest of it.


    Understand this. You do not grow while lifting. You grow while resting. You grow while sleeping. Lifting more does not mean growing more.


    Not enough rest = No growth

    Period. There is no exception to this. None.
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  14. #14
    Registered User 7000rpmisheaven's Avatar
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    7000rpmisheaven is offline
    Originally posted by Droner
    If I am able to tolerate 20-60 sets of deads, a week

    and NOT overtrain. Would my thighs grow?

    thank you!
    Double the weight you're using and do one set of 6-10 reps once a week and I guarantee you will grow more than 20-60 sets a week.
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    Message Board King lilmuscleman's Avatar
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    let's put it this way, if you are "able" to do 20-60 sets of deads per week, you are not going heavy enough.
    When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. - Henry Rollins
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    I do 60-70 sets for my whole body in a week. Bench, deads, squat, everything. Just because you don't have the symptoms of overtraining doesn't mean you're not training too much.
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    Semper Fidelis Uncle Ben's Avatar
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    Originally Posted by D4rkhorse View Post
    I do 60-70 sets for my whole body in a week. Bench, deads, squat, everything. Just because you don't have the symptoms of overtraining doesn't mean you're not training too much.
    This thread is from 200-****ing-3. 6.5 years old.

    I'm sure OP is eagerly awaiting your response.
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    I don't think it's appropriate to compare DL and squats.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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    Originally Posted by 7000rpmisheaven View Post

    Understand this. You do not grow while lifting. You grow while resting. You grow while sleeping. Lifting more does not mean growing more.


    Not enough rest = No growth

    Period. There is no exception to this. None.
    ^^^^This...
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    Thumbs up

    Originally Posted by Uncle Ben View Post
    This thread is from 200-****ing-3. 6.5 years old.

    I'm sure OP is eagerly awaiting your response.
    lol.....i didnt notice that, thank you..
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