Achieving great new things with deadlifting? It’s actually quite simple. The harder you go, and the heavier you go, the more your body will grow. Fancy techniques? They’re for losers.
With this - the most simple deadlift programever- you only need to deadlift once a week, while taking a break every four weeks.
What are you looking to gain here? If you stick to the program, I’d say around a 30 increase in 1RM. Atleast. Could be as high as 50 for some and even 90 pounds for others.
Before we get into the program, let’s take a quick look at the biggest benefits of deadlifting:
If you’re looking to burn more fat, dieting will work, and so will cardio exercise (especially combined with dieting). But when you throw deadlifts into the mixer tooand combine them with resistance training, the fat will melt away.
Because deadlifting boosts your core stability and strengthand takes aim at your muscles that are responsible for how straight you stand, deadlifting will improve your posture.
A good posture is not only great for things like walking around like a tough motherf*****r, it’s also great for your long-term health.
Did you know that deadlifting targets more muscles thanany other workout regime?
Yep, it even beats the squat hands down on this one.
Guys who want to be beasts need more growth hormone and testosterone in their body and deadlifting will help your body release more of these bad boys of the hormonal world. Muscle repair and growth will improve, too.
First week: Do 5 x 5 x 70% of 1RM
Second week: Do 5 x 3 x 75% of IRM
Third week: Do 5 x 1 x 80% of IRM
Fourth week: Take a break from deadlifts but keep moving. Maybe try weighted back raises
Fifth week: Do 5 x 5 x 75% of IRM
Sixth week: Do 5 x 3 x 80% of IRM
Seventh week: Do 5 x 1 x 85% of IRM
Eighth Week: And God rested on the eight day
Ninth week: Do 4 x 5 x 85% of IRM
Tenth week: Do 4 x 3 x 85% of IRM
Eleventh week: Do 4 x 1 x 90% of IRM
Twelfth week: Take a break, son, but continue to move
Thirteenth week: Do 3 x 5 x 85% of IRM
Fourteenth week: Do 3 x 3 x 90% of IRM
Fifteenth week: Do 3 x 1 x 95% of IRM
Sixteenth week: Break time!
Seventeenth week: Either go again or participate in a competition. Results by now should speak for themselves
Deadlifts are safe, notthat hard to do and they’re also really cheap. If you stick to the plan outlined above, you will see results over the long-term.
After seventeen weeks, which equates to around four months, you’ll be much closer to your goalsand you won’t feel like you’ve worked that hard. This is simple but effective stuff for beasts.
Go get some!