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Glimpse Of Week 2
Let's Talk about Rdl's Today
Rdl's are basically for developing strength in your hip hinge and for growing muscles that are involved in it. It's also for training the spinal erectors to keep the lower back in neutral.
People often try to do Rdl with full ROM and for them in Rdl definition of full Rom is touching the plates to the ground.
Where in Rdl full Rom is when your hips extension stops to go back. That's the point where you should stop because from there there is no point in that movement. You are just going to initiate your spinal flexion.
Full ROM of Rdl depends on individual leverages i.e the size of their limbs and hip mobility.
For some people they can touch the plates to the ground through their hips extension. But it's not the case for everyone.
Generally mobility of most of you guys allows you to go 3/4 inches below your knee and after that your hips extension will probably stop and your lower back comes in, you should be very mindful about that.
Forget everything, just focus on two things pushing your hips back and maintaining a neutral back with maximum tightness.
No doubt it's an amazing exercise but how amazing you make it it's up to you.
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31/08/2021
What should be the Rep Ranges you should choose for your exercise?
Before choosing a rep range lets Learn what suits your exercise and goals the most.
1-3 Rep ranges
This rep range is mostly used to develop peak strength before a powerlifting or a weightlifting Competition as the force production is very high because the volume and fatigue is low. This rep range is mostly used in your compound lifts like (squat,deadlift,bench).
Here you cannot gain general strength because the muscle have less time under tension and also due to this the stimulus to fatigue ratio is also less.
3-6Rep Range
In this rep range general strength gains can be seen because here the fatigue levels are balanced, volume is also balanced). This rep range is also used mostly in the compound lifts as the adaptation toward load is high which can result in increased peak strength afterwards.
6-10 Rep Range
This rep range is used both compound and isolation movements. Because some level of hypertrophy can be achieved in this rep range. SFR is high in comparison to the 3-6 rep range so some amount of hypertrophy can be seen but not best for hypertrophy. This rep range can be utilized best for practicing technique because the muscle and joints are given enough time to learn the pattern of the movement .Also the fatigue level is high.
10-20 Rep range.
Best suited for your hypertrophy goal as the SFR(stimulus to fatigue ratio) is high. Volume. All movements can come under this rep range compound,isolation,machine. This rep range is bad for your strength development because the reps are high and due to high fatigue is becomes hard to carry enough load.
20-30 Rep range
This rep range is best for machine isolation movements where you have to lock and load yourself and just fire. Mean fix your position and do it until failure. Also maximum numbers of muscle fibers are activated in this and joint stress is also low because of lesser load.
If you have any question you can comment down below or DM me.
For Coaching related inquiry DM me or mail at [email protected]/[email protected].
14/08/2021
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