Looking for the simplest way to grow big and strong in the shortest time possible? Then let us surprise you: all you need to do is deadlift hard and heavy often enough and let your body rest and grow in the meantime. No need for fancy equipment, over-the-top techniques and or an entire room of supplements.
If you create an effective, well-planned progression in the amount of weight, you can avoid overtraining and minimize the risk of injury while reinforcing the mass building gains of this great movement. Top-level skill is developed through repetition, and so is top-level muscle growth!
Deadlift Every Day
This might come as a shock, but yes, you can definitely deadlift every day (well… almost every day) and build immense strength and mass without getting injured.
The deadlift works more muscles than any other exercise, including the squat. If performed correctly, it can help you build unparalleled mass in the entire body while strengthening all the major muscle groups. If you had to choose only one exercise to do for the rest of your life, it’d better be this one. But besides being the ultimate expression of strength, the deadlift is also a movement that demands developing and refining your skills and takes a lot of time and effort to master, so training it once a week just won’t cut it.
Here’s a weekly training pattern that can help you progress in deadlifting.
- Monday: Maximum tension
Perform 10 sets of 5 reps with 135 pounds, taking as much rest as needed. Focus on staying as tensed and braced up as possible.
- Tuesday: Maximum speed
Pick a weight that’s 60% of your max weight and focus on performing the reps as fast as possible. Go for 8 sets of 3 reps with a 3-minute rest between sets.
- Wednesday: Near-max deadlifts
After a few warm-up sets, perform 10 singles with 90% of your max weight, taking 3-5 minutes of rest between sets.
- Thursdays: Kettlebell swings for a crazy strong core
Maintaining a tense and strong core, perform 20 sets of 20 reps of kettlebell swings. Make sure that your performance is fast and effective.
- Friday: Paused deadlifts for maximum growth
Perform 6 sets of 5 reps of paused deadlifts with about 75% of your max weight. On the way up, pause for 3 seconds at mid-shin level, then pause for another 3 seconds while the weight is slightly above knee-level, then finish at lockout. Take as much rest as needed between sets.
- Saturday: Weight and volume overload
Using 85% of your max weight, perform 1 rep every 30 seconds for a total of 10 minutes.
- Sunday: Eat and rest!
Repeat this cycle for a few weeks and watch your muscles grow like never before!