Tell me whats the fu#!"#" diference

[MuMbO]

deads:

http://www.bodybuilding.com/fun/2003/barbelldeadliftfrontofknees.wvx


and romanian deadlifts:

http://www.bodybuilding.com/fun/videos/2005/romaniandeadlift.wvx


I want to train my hamstrings but with compound exercises
and... I have 1 month of trainning aprox of 3x10 in almost all exercises but working alll the body in the same day from monday to friday
now I have less time and I want to quit my "full body routine" to a "split body routine"
its good this split?:

day1 : upper body (mass) biceps, triceps, chest, forearms, back all 4x12 and abs 3x30

day2 : legs (strenght) squats, deads, calves, hams curls? romanian dead? and calves (all 5x5)

day 3 : same upper body

day 4 : same legs

day 5 : cardio

day 6 : rest

day 7 : rest

oo and i´m 18 low body fat % about 65 kilos weight, 1,73 meters height

please give me some advices , tips , help etc or correct me as posible

thanks :smile: :juji:

[compleks]

A romanian deadlift is basically a stiff leg deadlift, meaning there is minimal bend or movement of your knees (you lift the weight using your hamstrings, glutes, and erectors).

Your routine is ok...
few things- dont train your biceps or triceps first, leave them untill last. Focus on doing benh, rows, dips, chinups first - then you may like you do some curls, though I don't believe it's necessary.

Legs are alright, ditch the curls for stiff leg deadlifts.
You might also like to leave a rest day inbetween workouts. Even though they are upper and lower body you may aswell seeing as though you have plenty of rest days.

[chicanerous]

Without watching your videos, there's four main types of deadlifts:

1. Conventional Deadlifts -- with a close stance, the weight is pulled from the floor by standing erect. Keep the barbell as close to the shins as possible (blood and scrapes are not uncommon). This is the one your max is measured on.

2. Sumo Deadlifts -- with a wide stance, the weight is pulled from the floor by standing erect. Keep the barbell as close to the shins as possible (blood and scrapes are not uncommon).

3. Romanian Deadlifts -- with a close stance, lower the weight from lockout against the legs by pushing your butt backwards, keeping your back straight and a minimal bend in your knees. Return to lockout.

4. Stiff-legged Deadlifts -- with a close stance, lower the weight from lockout keeping it away from the legs by not allowing the butt to change position, keeping the back straight and a minimal bend in your knees. Return to lockout. This is a bodybuilding movement and, IMO, useless as it doesn't allow nearly as heavy a weight as the Romanian and has a higher chance for injury.

To better explain the difference between SLDL and RDL see: http://www.t-nation.com/findArticle.do?article=250heavy2

Don't ever do a straight-leg deadlift.

[MuMbO]

ok, thanks compleks and thanks chicanerous but what u mean with rows? what types?

and chicanerous why u dont recomend stiff leged deadlifts?=

[Drex]

Because it can result in lower back injuries. If you have a strong core, as well as flexible hamstrings, do them. They're great.

[chicanerous]

ok, thanks compleks and thanks chicanerous but what u mean with rows? what types?

and chicanerous why u dont recomend stiff leged deadlifts?=
"This is a bodybuilding movement and, IMO, useless as it doesn't allow nearly as heavy a weight as the Romanian and has a higher chance for injury." RDLs are superior to stiff-legged for the above two reasons and, thus, I recommend their use in place of SLDLs.

I say don't do straight-leg deadlifts at all because you're liable to tear a ligament or pull your hamstring. Straight-leg deadlifts are basically the attempt to weight the standing toe-touch stretch (where your knee is unbent and locked) and turn it into a dynamic movement. Holding the stretch with a light weight (< 25-35 lbs) is fine and is actually a great stretch*, but trying to do a dynamic movement with more weight than that is setting yourself up for injury.

*AKA standing weighted pike: http://www.t-nation.com/readTopic.do?id=658966&pageNo=0#659451

[NightHunter]

The videos are wrong by the way. They're both conventional.

[chicanerous]

Here's a video of a Romanian: http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/rdl.mpg

And a SLDL: http://www.uwlax.edu/strengthcenter/videos/exercise%20videos%20plus/sld.mpg

Compare them to your two conventional videos up top as NightHunter has noted.

[MuMbO]

thanks chicanerous ; )

[MuMbO]

can u tell me please more exactly why are rows, dips, pullups better than curls??

and do u have any vids of rows???

[General Miaow]

Curls (more or less) isolate the bicep. There is no sport or real life activity I can think of that involves just curling the arm. What needs to be trained is not the curling motion, but the pulling motion, which is needed in climbing, grappling, tug-of-war and things like that. Exercises like rows and pull-ups - dips are the opposite, a pressing exercise - work the whole chain of muscles needed to pull, including the latissimus dorsi and the posterior deltoids as well as the biceps.