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Is the deadlift necessary for an intermediate bodybuilder?

7 min read

Asked by: Lauren Lee

Absolutely not necessary, deadlifts are great but still overrated. You can replace the deadlift with other exercises if you want to. You should give it a serious try though.

Do bodybuilders need to deadlift?

While doing low reps for strength and higher reps for building muscle is generally true, the most muscular bodybuilders spend a lot of time doing heavy deadlifts.

Why do bodybuilders avoid deadlifts?

Supposed bodybuilders load up a bar just to see how much they can lift. That’s not bodybuilding and, as with squats, many guys just aren’t built for deadlifts (the ideal shape is short with relatively long arms), so this becomes a strength exercise that hits the glutes and legs as much as the back.

Do you really need to do deadlifts?

Technically, Oberst says deadlifts are only essential if your sport tests them. Strongman and powerlifting both test the deadlift, so athletes in these fields must train this lift regularly. But for most other people, deadlifts aren’t absolutely necessary.

How much should an intermediate lifter deadlift?

Strength training and weightlifting experts, Mark Rippetoe and Lon Kilgore, estimate that an average 198 pound male can lift 155 pounds even without training (i.e. untrained). After a couple of years of proper training, that same lifter should be able to deadlift 335 pounds (i.e. intermediate).

Are deadlifts a waste of time?

It truly is a great exercise, but there’s one catch. It’s not the best exercise to build muscle. That may sound misinformed, that may even sound down right ludicrous. The fact of the matter is that as a tool for back and leg development, it’s not the best exercise of the many that exist out there.

Do deadlifts improve physique?

Thus, adding the deadlift to your workout, will help with your aesthetic goals in developing a better physique, correct imbalances for better posture, support total-body-strength, and increase muscle growth to avoid back injury.

Do you need deadlifts for a big back?

It’s excellent for improving your back’s ability to hold a neutral position and increasing hip strength, and this is critical for lifting any load. But deadlifts will not build a big back on their own. To build a thick, broad back, you will need upper body pulling exercises.

Is deadlift overrated?

If your main goal is getting as strong as you can, working on picking things up from the floor is useful. However, it’s my opinion that the deadlift is overrated as a muscle builder, overrated for increasing athletic performance, and even overrated for building maximal strength.

Are deadlifts more important than squats?

So, while you’ll certainly get a great leg workout from both exercises, the answer to whether deadlifts can replace squats lies in what your goal might be. If you want to improve strength in your quads, the squat is still a better choice. And if you want more gains for the back of your legs, the deadlift wins.

How do I know if I’m an intermediate lifter?

The Standard Ways of Determining Lifting Level

  1. Beginner lifter: someone who’s been lifting for less than six months.
  2. Intermediate lifter: someone who’s been lifting for six months up to around two years.
  3. Advanced lifter: someone who’s been lifting for more than two years.


Is 1.5 bodyweight deadlift good?

To optimize the health of your body, you should be able to squat and deadlift ~1.5x your bodyweight, bench press ~1.25x your bodyweight, and overhead press ~0.75x your bodyweight.

What is an intermediate bodybuilder?

The intermediate bodybuilding workout must be intense, of a higher volume than a typical beginner workout and focus on increasing strength in major lifts such as the Bench Press, Squat and Deadlift. Exercises should be mostly compound, with some isolation movements to complement the basic lifts.

How should intermediate lifters train?

Learn the fundamentals as a intermediate lifter. You know you're already doing the heavy compound movements your strength focus. This is it's time to take a look at the physique oh.

How do Intermediates build muscle?

Intermediate Bodybuilding Mass Workout Routine

  1. Squats* 8-12.
  2. Hack Squats. 8-12.
  3. Sissy Squats. 10-12.
  4. Leg Extensions. 10-12.
  5. Lunges. 10 Each.
  6. Stiff Legged Deadlifts. 8-12.
  7. Leg Curls. 10-12.
  8. Standing Calf Raises. 10-12.

How do you go from intermediate to advanced lifter?

3 Tips To Help Intermediate Lifters Become Advanced!

  1. Squat in flats as often as lifting shoes.
  2. Press with a false grip.
  3. Ramp volume, not just weight.


How much muscle can an intermediate lifter gain?

An intermediate can gain 1 to 2 pounds a month, and an experienced lifter will be lucky to add a half-pound. There’s also the “dirty bulk,” in which you lift hard and eat anything that doesn’t move fast enough to get out of your way.

What is an intermediate deadlift?

Intermediate. 334 lb. What is the average Deadlift? The average Deadlift weight for a male lifter is 334 lb (1RM). This makes you Intermediate on Strength Level and is a very impressive lift.

When should you move to an intermediate program?

Assuming everything is being done correctly, a significant and sustained drop off in progress is the best sign that you’re ready to move from your beginner routine to a more advanced intermediate routine. I don’t care if that’s after 4 months, 6 months, 8 months, or 2 years.

What is an intermediate fitness level?

Intermediate Fitness Level: Medium



If you’ve been working out consistently for the last six months or more, then you’re most likely at an intermediate level. At this point, you’ve already completed a beginner program that allowed you to build up a base level of strength and endurance.

What is considered an advanced lifter?

As for an advanced lifter, this is someone who has been training intelligently and consistently for a long time (5+ years) and has already got most of their results i.e. near their genetic potential. A lot of people like to think they’re advanced, not many are.

How do I become a better lifter?

How to Get Better at Olympic Weightlifting

  1. Squat with Integrity. Many lifters prioritize squatting strength, and rightfully so. …
  2. Don’t Go Too Heavy. …
  3. Follow a Program. …
  4. Learn to Develop Tension. …
  5. Mobilize the Hips. …
  6. Train Every Lift, Nearly Every Day. …
  7. Vary Your Intensities. …
  8. Seek Out a Qualified Coach.

What makes a great weightlifter?

To succeed as a weightlifter you need to have great body awareness, mobility, strength and explosive power. It can also help if you have short femurs and a longer torso.

Is it better to lift heavy or light weights to gain muscle?

So, in general, low reps with heavy weight tends to increase muscle mass, while high reps with light weight increases muscle endurance. This doesn’t mean that you have to rely on one method exclusively. Alternating between the two may be the best approach for long-term success.

What is considered heavy lifting?

How Much Weight is Considered Heavy Lifting? In general, anything above 200 lbs for upper body exercises is considered heavy, and. anything above 300 lbs for lower body exercises can be considered heavy for most people.

Does more reps mean more muscle?

Generally, exercises with higher reps are used to improve muscular endurance, while higher weights with fewer reps are used to increase muscle size and strength.

Do you have to lift heavy to get big?

A loaded barbell isn’t the only path to building muscle. According to a new study published in the Journal of Strength & Conditioning Research, you don’t have to lift super heavy in order to boost strength and gain muscle. As long as you go to failure, it doesn’t matter how much weight you lift.