Thanks TSC! 💪

Awesome!

The eccentric faze of a lift is the most stimulating for muscle growth. You’re only doing the concentric here for the hamstrings, glute and spinal erectors, and doing what amounts to isometrics, static hold under load for the lats, upper back and traps, which is the least effective muscle building method. The program doesn’t include any rowing, so there’s no horizontal pull, and in addition to this, the erectors and hams not to mention the grip are the limiting factors before the back even gets any stimulation. If it were me, I’d deadlift once a week, last workout of the week Friday, and then take 2 days off. Then Monday I’d do Rows and lighter Romanian Deadlifts, Wednesday I’d do chins or other vertical pulling, pull overs, rear delts, then deadlift again on Friday, that way you hit the entire back throughout the week.

I always use alternate grip on the barbell deadlift. The hex bar is tough for me because I have weak grip strength. Big chest drag it up your legs! I see so many people hurt their back by not following that instruction. I'll do 9 sets of 8-12 on deadlift in 1 workout.

Squeezing my chest up makes my lower back rounding. My deadlift became much better when I stopped doing that, and just look down instead..