The deadlift exemplifies the most raw feat of strength. You simply pick up the heaviest weight possible. There’s nothing more primal you could do in the gym. I’ve trained for several push/pull and powerlifting meets over the years and have coached several clients in powerlifting as well. Today’s workout we’ll cover a couple deadlift tips you can immediately implement to build a bigger pull.
‘Treat the deadlift like a girl you like. Don’t give her too much attention or she’ll lose interest. Give her just enough attention and ignore her.’
Spot on advice for deadlifts, and maybe for getting women, i’m engaged now so I don’t really have to worry about it. I forgot who said the quote but it holds true that the deadlift doesn’t require a ton of volume to progress. Doing deadlifts too heavy too often, or just too often in general, can hold you back from making progress. Deadlifting 1x a week is plenty, many advanced lifters will often even limit heavy deadlifts to once every 2 to 3 weeks.
First and foremost, understand that technique is very important when it comes to the deadlift. In this post I want to get into programming since you have deadlifts in the Plus Set Method Program.Watch the video below for a couple good cues.
For programming the deadlift there are two methods you’ll need: repetition effort and max effort. I’d only recommend true max effort work for the deadlift every other week if you train with a conjugate system. If you don’t know what the conjugate system is or don’t train with it, you can max it out even less frequently and still make good progress.
Repetition Effort and Building Weak Points
Perform sets of 1 to 5 reps for the deadlift with perfect form and moderate exertion (7-8 RPE most of the time). Deadlifting sets of 6+ reps isn’t recommend. You’ll just train endurance and you could build those muscle groups with accessory movements so predisposing yourself to potential injury isn’t worth the squeeze.
Building weak points means enhancing your posterior chain (hamstrings, glutes, low back). I recommend a healthy dose of goodmornings, RDL’s, hyperextensions, dimel deadlifts, reverse hyperextensions to build a strong posterior chain.
A. Deadlift 4-6 sets x 1-5 reps
Begin your training session with a deadlift of deadlift variation.
B. Posterior Chain 3-5 sets, 6 to 10 reps
Find your weakest muscle group. If you don’t know if it’s your hamstrings, low back, or glutes, it’s likely all 3 and i’d recommend the goodmorning. You’re welcome.
C. Core / Trunk 3-4 sets 8-20 reps
The core loves volume. You could load it heavy as well but muscles like the spinal erectors for example tend to respond pretty well to high repetitions. Add in leg raises, decline sit ups, high rep rope crunches, and other traditional abdominal exercises to build a strong trunk.
Supplement your lower body training with plenty of work for the upper back. Exercises like bent over rows and shrugs will strengthen the yoke and provide the necessary strength in the upper back to maintain good position through a heavy deadlift. Bill Kazmaier was known for sometimes doing 50+ sets of back exercises in a day. He knew the value of a strong back.
One of the coolest deadlift videos of all time ^
The Workout
Below is an example of a deadlift focused lower body session. I recommend a safety bar squat if you can’t front squat. I also recommend just manning up and learning to front squat.
A1. Front Squat 5 x 3 RPE 7-8
B1. Deficit Deadlift 4 x 4 RPE 8
C1. Wide Stance Goodmorning 4 x 6-8
C2. Hanging Leg Raise 4 x MAX reps
D1. Back Extension 3 x 20
D2. Cable Rope Crunches Kneeling/Standing 3 x 25
Plus Set Method Weekly Training
You’re ready to crush some heavy pulls this week. Progress from last week and smash todays training.
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