T Nation

Purpose of Dynamic (speed) deadlifts?

I was planning to incorporate dynamic deads to add a little variety into my Legs, push, pull routine. Alternating from 3x10 to 10x3 on the regular.
Just wondered if there would be any benefits in terms of building muscle using dynamic deads?

Thanks in advance :slight_smile:

Dynamic training is more about practicing good form and increase your speed in the lift. Offcourse one
bi-effect would be that you are able to activate more of the fast twitch fibers and in theory you could
do another posterior chain excercise for higher reps after dynamic deads to fatigue those fibers you have allready activated.

[quote]yammy53 wrote:
I was planning to incorporate dynamic deads to add a little variety into my Legs, push, pull routine. Alternating from 3x10 to 10x3 on the regular.
Just wondered if there would be any benefits in terms of building muscle using dynamic deads?

Thanks in advance :)[/quote]

I thought that speed work should be done at lower rep ranges. 3x10 would be too long of a set to do effective speed work. I would imagine that is especially true for deadlifts where lower rep ranges are typically recommended no matter what.

Im fairly new to speed work/dynamic effort/accomodating resistance, but I think I have a good handle on it. Its purpose it to teach explosiveness.

Im not gonna say it definitely has no place in a BB’ers routine, but a big dude with his pro card came up and asked me wtf I was doin when I was doing speed bench against bands. I dont think its very big in the BB game.

[quote]mkral55 wrote:
Im fairly new to speed work/dynamic effort/accomodating resistance, but I think I have a good handle on it. Its purpose it to teach explosiveness.

Im not gonna say it definitely has no place in a BB’ers routine, but a big dude with his pro card came up and asked me wtf I was doin when I was doing speed bench against bands. I dont think its very big in the BB game. [/quote]

I’d agree with this. Thibs and other coaches have used speed work to teach and improve explosiveness, prime high threshold muscle units, and other things. Best known for strength applications in powerlifting and athletics, but can have a place in mass and muscle gain centered programs (Thibaudeau is a big proponent of that, and pro bodybuilder and coach John Meadows has done similar things. Hell, Amit Sapir is an IFBB pro and has espoused the benefits of the olympic lifts). But you are right–not very widely known or popular in bodybuilding circles.