I have a question about how I should structure my DL workout based on my overall goals.
Here’s some background info:
Lifting for about 5 years regularly
Doing DLs as a regular part of my routine for about 1.5 years.
My overall goal is simply to look better naked. In other words, I am doing DLs to add muscle to my glutes, hams, erectors & upper back (which sounds obvious), but I really don’t care how much I can pull. I basically do the DLs strictly for their aesthetic contribution to my physique.
My question is: How should I structure my DL workout when my goals are purely aesthetic? Should I still be doing low rep sets (1-4)? Do higher rep sets (6-10) hold any value for me? Should I reset the weight everytime or should I just barely touch the plates to the floor? There’s no good in bouncing the weight, is there? What’s a good number of total sets? Are DLs even necessary for weightlifters who aren’t strength-oriented?
(OK so that’s 7 questions, sorry)
My DL workout today looked like this:
stretch for 5 minutes
good mornings with the bar
the bar for a few reps of DLs
135x12 (warm up, very slow)
225x10 (still a warm up)
275x8 (again, pretty much a warm-up)
Ok, so at this point I’m fairly loose. The rest of the sets look like this:
315x6 (not to failure)
365x6 (closer to failure, but not completely. Also, I use the straps starting with this set)
405x3 (I had maybe a half rep left, maybe)
All these sets are done with a reset between each rep, so I didn’t bounce the bar at all at the bottom. I use the best form I know how: butt down, head up, shoulders back, feet close to the bar, back arched, weight on heels.
What would you guys/girls suggest? Let me know if I left anything out.
P.S. - I was talking to an ex pro-bodybuilder who works out at my gym from time to time (he was 5th in the 1994 Olympia) about DLs and he said that maybe he did them 2-3 times TOTAL in his whole career! I asked him what he did for overall thickness and he said “Squat and Row.”