sportsman saidDude scruffypup has hit it dead on, and you can tell.
My whole goal about gaining weight has finally started to see improvement with deadlifts and squats. No way to emphasize safety in a fucking thread though, cancel your HBO and pay for a trainer a few times to really get the movement down. I think the most common safety mistake with the deadlift is to arch the back anticipating the weight (it was mine). To combat this, I would place my feet shoulder (or just wider) width apart and then I would look down to place my hands, I use inverse grip, one hand facing me the other facing out. Once I know where my hands are to go I stand back up, and look slightly up (never at myself in a mirror or down, this causes you to unknowingly lean forward), and while looking up bend down to where I already felt my hands grasp the bar. You most definitely will feel this in your glutes and hamstrings as well as your lower back. BRING the bar towards your shins as you begin the lift this maximizes the movement on the right muscles and prevents your upper back from stressing it however you will bruise up your shins with that inverse grip... (thats how I know if I'm doin it right).
Stretching before hand is an absolute. I've always treated deadlifts as a back exercise and not legs, but it does all of it.
Sumo squats are legit as well. Especially if you are taller, doing regular squats with shoulder width apart can stress the knees more and doesn't isolate the quads like the wide stance. I stick with the wide stance although I can squat more with the regular stance, its not about weight its about 'goin low' and keeping that great form. Same principle applies with squats, look slightly up and not straight ahead and never down, this keeps your ass our, chest out, and back straight.
Truth. The grip- where one hand is overhand and the other under I've found to be easier than going one way or another for some reason. Also, what works for stretching for me (being that I'm 6'7") would be the butterfly stretch where you put the bottoms of your feet together, the one-foot-in-front-of-you-and-reach-it stretch as well as a glute stretch where you cross one leg over the other that's straight and you set the crossing foot as close to your waist as possible. Then I do cardio that works the legs for about 10 minutes. Walk, sprint, jog- it's all good. Less so with walking, but rowing and swimming are both out of the question.
One thing that I've noticed is that I once tried squatting after deadlifting and I felt more flexible than if I just started with a stretch and squat. Of course I also do sumo squats. When your legs are shoulder width apart at my height and shoe size (14), it's super hard to control your balance anyway.
One more thing, if any newbs are reading this, deadlifts are also a huge key to explosive strength AND
you get a sexy bubble butt in the process. I would call that a win-win, but that's just me.