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I am not riding you just listen, keep what you want and throw out what you don’t, it is that simple. There are tons of programs out there that should give you results as long as your DIET is correct. I was the one in the Marine Corp. who was sent the fat bodies to lose fat, and the skinny boys to pack on some size. Training intensity, rest periods, number of reps and cardio are all ways you can tweak a certain program to achieve a specific result. It just depends on what your specific goals are. To make things even easier for you I created a beginners workout in an Excel format with a calorie tracker attached. All you have to do is enter you max for the four primary lifts and the program will calculate an entire 16-week schedule for you; I have used this on Marines with great results. Let me know if you are interested, if so I’ll e-mail it to you. Good luck.
And thanks Anuj, who’s Pete?
PS If I seem grumpy its because I'm an Old Fart :-)

Ok, which of these three, but also StoneWarriors program, do you all think I should do?

I will think about it, but also could you reply to my post? The one about my results from yesterday?

I think you are talking about your legs being sore. The dead lift works the legs and the lower back that is what I was talking about developing a stable base or core. Your legs are sore because you admittedly do not work legs so you will feel it more in the legs than the lower back you probably are really feeling it along the hamstrings, am I correct? You need to be careful with this especially since you are new to it, think about buying a belt and use it. And S_T_R_E_T_C_H_! Before and most important afterward.

Make sure your form is correct or deads can eat you alive
Sore groin=Pointing Toes outward too much? You'll never see muscle gains if you're in physio :P

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"Pain don't hurt" - Dalton

"NO, this is my squat rack. Go get your own!"

"Damn that's shit heavy" - Wolf


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I'll have to disagree with that. You need to use moderately light weights until you can make sure you have the form down. But if you want to build a stable core you don't need an artificial stabilizer doing it for you. Belts are good when reach a certain point or when you are going for PR's but IMO they will detrain your core stabilizers when overused making you more prone to injury without the belt. You're not a pro powerlifter.

There is an article on deadlift in the Training Articles section you can read.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

I'm with you on this one. I personally won't touch a belt unless deadlifting over 450. A2G squatting should always be raw IMO as well. I know tons of people who rely on belts/wraps/knee wraps/ect waay too much. I can tell because when it's time for them to put some 120 lb dumbbells on their knees for incline presses, they almost bust a nut trying to deadlift them off the floor!

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This kid just jumped in yesterday and started doing dead lifts, that made me nervous for the simple fact that he does not have a clue at this point what he should or should not be doing, how much weight, number of reps and so on. The fact that he just jumped in there makes me think that from everything else I have read from him that he is a little to eager and is going to go out there and hurt himself before he has a true understanding of his own personal limitations and when he should and should not use a belt. If I am right he will be on his back real soon unless he slows down and learns a few things before he gets to crazy with this. I think for him unless he gets a training partner who knows what he is doing that can help him it would be very smart for him to use a belt on dead lifts and squats. When he gets comfortable with these new lifts he will naturally take the belt off on the lighter weights as everyone does. The thing is annoying as hell and is not needed by experienced lifters until they hit their really heavy sets. The back is not anything to play with and for him it will be a useful training tool at the beginning to help prevent a useless lifelong injury that he would always have to live with, I know I have a 5mm herniation in L5 from the Sergeants course in El Toro when it was still a Marine Corps base. It put me on my back for 2 weeks and 6 months of physical therapy. Jag you do what you want but I know I am right, get a training partner with experience or put on a belt. You can always take it off when you have good form and confidence that you are doing it right. You cannot re grow a vertebrae, disk or spinal cord.

Great points! However, if he needs a belt, then IMO he's starting too heavy. It's vital that the weight start off light and managable and without a belt to strengthen his body's core. I do see your cautious line of thinking, but it's easy to be lazy and get used to relying on a belt. Pulling < 135 lbs off the floor in order to get his form down in my opinion doesn't require any safety equipment. Running on this train of thought, if he was to utilize a belt moving up in weight, then once he takes it off, he has a greater chance for injury since he's moving 'x' amount of weight with weakened supporting cast of muscles.

Over time, with an increase in weight progression, his body will be stronger and his risk of future injury will be diminished. All a belt does is it can help increase intra-abdominal pressure, as well as increase the force generated when deadlifting, but at the price of an destabalized core. What this basically is saying is that using a belt will allow him to use a much greater amount of weight..It's very tempting, and not a good idea. Maybe seeking out a physical trainer to oversee his form would be a good option as well.

For the time being, I'd recommend doing pullthroughs and hyperextensions as well as heavy abs work to strengthen his core muscles enough to where deadlifting will have little risk of injury provided he's lifting light and has good form.

I agree that deadlifting in general is very dangerous to any beginner who doesn't know what rep/set/whatever else he's doing. But if he starts off with minimal weight, then there won't be a problem. However, give him a belt and some wrist wraps, and that's just inviting him to throw another plate on each side! I'm actually still debating whether or not to take him serious and if he's just trolling around?

Read through this article on deadlifting [jagsfan] and aquire a working knowledge at least of what a proper deadlift entails.

Click Here

0311 of course you are spot on. My fear is his weakest muscle (The one between the ears) like you said he may be trolling but he also jumped right in and started doing deadlights without a clue on what he was doing. Since it was my suggestion to do them in the first place I would feel a little responsible if he hurt himself. Everyone today wants results without putting in the work and without knowing him or his personality I fear the worst by his comments and yes pulling 135 off the floor should not pose a problem for individuals who grew up playing sports and generally just being a kid growing up playing outside with his friends. But he is 18 and for all we know the heaviest thing he has ever lifted until now is the controller to an X-Box. I was just poking around in here when I noticed his cry for help; I think I will ask more questions from individuals before recommending anything again. In hindsight I am used to standing in front of a Marine and directing him supervised knowing he does not pick up a weight without having a full understanding of what is expected from him as a beginner. Since you nor I are there to hold his hand I am glad people like you and everyone else jumped in to fill the gaps. To be honest it is just to much to cover that is why I told him to do some research on his own before jumping into this, that is the best way for him to learn and keep it in his head.