Want to get thick on DEADLIFT? Break the barriers of Bro-Science: LIFT WITH LESS WEIGHT
Want to get thick on DEADLIFT? Break the barriers of Bro-Science: LIFT WITH LESS WEIGHT
Let’s take a break from the "at-home" lifting mindset, and get our minds triggered for future flirtation with the REAL IRON! Hopefully you have been keeping up with the latest posts, as the goal during this time is to try and harness as much knowledge possible to come back thicker, stronger, and bigger than ever. Today's lesson is one of my favorites -- How do I increase my deadlift?
Break the barriers of bro-science: LIFT WITH LESS WEIGHT!
Now, I am sure some bozo is going to run through their recent textbook purchase and attempt to prove me wrong, saying that my recommendations are incorrect or false. If you want to, go for it! I know how the strength world can be...egos, cliques, and predetermined mindsets. But I have an additional recommendation…
Let go
…Open your mind and maybe some recommendations made from others could expand your training and make you better. What’s created the best lifters, best coaches, and best resources is a culmination of various experiences and methods used by others.
Don’t get me wrong, to get a bigger deadlift you NEED to hoist some heavy iron. That’s common knowledge amongst the lifting community. But the problem is that if you’re always lifting heavy, the barbell is going to suffer from slower speeds. I know that powerlifting isn’t everyone’s choice of sport, but we can all agree that the deadlift is a tremendously important movement in that sport. Powerlifting encompasses the word “power”, which is a combination of mass and velocity. You know another term for velocity? SPEED! So when creating the title of this post, I emphasized that we must break the barriers of bro-science and “lift with less weight”. The point of this is not to become weaker, but to also lift submaximal weight with SPEED!
Training for deadlift can be gruesome. Think about it: it’s the most demanding movement due to the level of muscle groups engaged! Especially if you are going tremendously heavy each week, which can cause a detriment to not just your musculature but overloading the central nervous system as well. There are different types of movements that can stimulate great growth and development...
Isometrics, rows, and repetition for SPEED
Just understand that when programming your lifts, you can’t use the same tactic each time. Performing isometric movements wouldn’t be a big component of your hypertrophy training, it would be best to promote this near the tail-end of training. That’s where another problem exists…when people see all these great ideas and just immediately prescribe them and hope they will work for their program. Make sure when you prescribe lifts and movements, it’s programed at the right time and exists with a purpose.
To finish this post, let’s see what a program should look like when incorporating speed reps. Let’s say we are on week five of deadlift training, and your meet occurs at week fourteen…
Deadlifts 2x3 at 475,505lbs
Paused Deadlifts 3x2 at 425lbs
Speed Deadlifts 10x3 at 365lbs
Dumbbell Bent Arm Shrugs 3x12
Horizontal Bench Barbell Rows 4x10
Cable High Rows 3x15
Glute Ham Raises 3x10
Check the videos in the post to see footage of myself and clients working through various movements to help elevate our deadlift! For more questions, feel free to sign for a free consultation on the “join” tab!
#bangtheiron