INJURY PREVENTION

Deadlifts are one of the most complex of all exercises and our experts caution that to avoid injury not only must strict form be followed, but also an adequate warm-up should take place. Younger bodybuilders in particular tend to leap into the core of their training without a proper warm-up. If you take the time to do two sets of hyperextensions using your body will be ready for the stimulating work to come.

Stay focused on your larger goals of overall muscular growth, but concentrate also on each smaller goal, whether that's keeping your spine properly aligned or holding your shoulders in the proper position.

To say that the final rep of a set is the most important and that the effort on that last rep is what determines the rate and amount of growth is misleading. If it were true, a program of all-out single attempts would be the fastest route to a physique like Dorian Yates' or Ronnie Coleman's. It takes little experience to realize that this is not the case. Every rep counts. Perform each rep of every set of every exercise (regardless of how many you're doing) as if you were attempting a maximum single. Remember, bodybuilding success is achieved one perfect rep at a time.

SUGGESTED WORKOUT INCORPORATING DEADLIFTS

Hyperextensions* -- 2 sets of 15 reps
Deadlifts** -- 2 sets of 5 reps
Deadlifts** -- 3 sets of 5 reps
Close-grip cable rows -- 3 sets of 8 - 10 reps
Close-grip pulldowns -- 3 sets of 8 - 10 reps
Dumbell shrugs -- 3 sets of 8 - 10 reps

* Perform as a warm-up.
** Perform two warm-up sets with light weight; do only five reps to avoid fatiguing smaller supporting muscles before the heavier working sets to follow.