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Tell me your thoughts on this even if you think its a worthless idea. i might do it anyway just to experiment.I would use this to try and further increase my deadlift.Monday through thursday i would do 2 upper body power days and 2 lower body power days. I would not go to full failure.these are the sample power routines i pulled from the phat routine by layne.Day 1 and 3: Upper Body Power DayPulling Power Movement: Bent over or Pendlay rows3 sets of 3-5 repsAssistance Pulling movement: Weighted Pull ups2 sets of 6-10 repsAuxiliary Pulling movement: Rack chins2 sets of 6-10 repsPressing Power Movement: Flat dumbbell presses3 sets of 3-5 repsAssistance pressing movement: Weighted dips2 sets of 6-10 repsAssistance pressing movement: Seated dumbbell shoulder presses3 sets of 6-10 repsAuxiliary curling movement: Cambered bar curls3 sets of 6-10 repsAuxiliary extension movement: Skull crushers3 sets of 6-10 repsDay 2 and 4: Lower Body Power DayPressing Power Movement: Squats3 sets of 3-5 repsAssistance pressing movement: Hack Squats2 sets of 6-10 repsAssistance extension movement: Leg extensions2 sets of 6-10 repsAssistance pulling movement: Stiff legged deadlifts3 sets of 5-8 repsAssistance pulling/curling movement: Glute ham raises or lying leg curls2 sets of 6-10 repsAuxiliary calf movement: Standing calf raise3 sets of 6-10 repsAuxiliary calf movement: Seated calf raise2 sets of 6-10 repsIf every saturday i did an all out max effort single for the deadlift would this force my deadlift to increase? Also since its pretty much a full body movement would this perhaps produce overall mass gains?I have done 500 so i would start there and then next week do 505 and then 510 and so on and so forth. just increasing the weight 5 pounds every week.my nutrition and sleep habits are pretty good so lets assume i can recover pretty fast.thoughts?
Unless your used to training heavy, testing your 1rm that frequently may cause injury. If you really want to increase your deadlift, look into power lifting type program such as 5/3/1. That program may work well for you as it still allows the incorporation of bb style assistance exercises.
Honest question… if you want to increase your DL, why are you doing this bodybuilder/volume training that doesn't include the DL?You might want to check out Andy Bolton's Deadlift Dynamite if your target is to get stronger at one lift. If you wanted to get bigger, this plan looks solid.
Honest question... if you want to increase your DL, why are you doing this bodybuilder/volume training that doesn't include the DL?You might want to check out Andy Bolton's Deadlift Dynamite if your target is to get stronger at one lift. If you wanted to get bigger, this plan looks solid.
I just finished deadlift dynamite. Great book! The programming in that is great. Or as mentioned above 5/3/1. Why try to rewrite already proven systems?
im not a new lifter and im used to heavy lifting. i am familiar with 5/3/1. this is only the power days for the phat routine i am using as an example. recovery is not really an issue.Of course after a few weeks I would move on to a new routine. I'm really just curious as to the effect of an all out max single would have on the body. My goal isn't only to increase deadlift strength. I am also looking for overall mass.
If you're just concerned with increasing your deadlift give Ed Coan's program a try.http://www.powerpage.net/coanphildead.html
…or try Mike O'Hearn's routine… works well for me, and O'Hearn is a fucking well-respected beast! His raw lifts are unbeatable by most.Main page: http://www.bodybuilding.com/fun/mike-ohearn-power-bodybuilding-12-week-training-program.htmlThe program: http://www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/12-week-program.htmlAn interview w/ O'Hearn from a couple years ago, which features his personal program (similar to the BB.com program):http://www.ironmanmagazine.com/21-inch-arms-naturally-with-mike-titan-ohearn/Cory
...or try Mike O'Hearn's routine... works well for me, and O'Hearn is a fucking well-respected beast! His raw lifts are unbeatable by most.Main page: http://www.bodybuilding.com/fun/mike-ohearn-power-bodybuilding-12-week-training-program.htmlThe program: http://www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/12-week-program.htmlAn interview w/ O'Hearn from a couple years ago, which features his personal program (similar to the BB.com program):http://www.ironmanmagazine.com/21-inch-arms-naturally-with-mike-titan-ohearn/Cory
+1111 mike o'hearns routine would be basically perfect for increasing you DL
I'm really just curious as to the effect of an all out max single would have on the body. My goal isn't only to increase deadlift strength. I am also looking for overall mass.
IME, lifting for a max single can really take it out of you. I had times when a single fried my CNS and body enough that I was dragging at the gym for weeks afterwards. The best results I got in strength increases always happened when I made muscle growth a very secondary concern, kept reps and volume low, and focused on form, tightness, and acceleration. Again, I cannot recommend Bolton's book enough. (here's a preview from an old DVD of his showing his form: http://www.youtube.com/watch?v=CkF_tHlJa_A&feature=related). Just his point about never doing sets across for his big lifts totally changed the way I train. Sets across at max make sense if you are trying to tire muscles out to create hypertrophy, but they will destroy your ability to get better at big lifts because you can't be both tired and effective. If you want to get stronger, lift hard, lift perfect, and leave while you still got one (or more) in the tank... and THEN test yourself every few months at a competition or just on your own. btw, I'm saying this as an injured 42-year-old. As I got older, I had to get smarter. But if you are still young and uninjured, you can push it a lot more... but you'll still make the best progress if you pick one goal and focus on it completely for a minimum of a few months, and lift with as much focus and form as you can, every rep, every set, every day. YMMV.
...or try Mike O'Hearn's routine... works well for me, and O'Hearn is a fucking well-respected beast! His raw lifts are unbeatable by most.Main page: http://www.bodybuilding.com/fun/mike-ohearn-power-bodybuilding-12-week-training-program.htmlThe program: http://www.bodybuilding.com/fun/mike-ohearn/power-bodybuilding/12-week-program.htmlAn interview w/ O'Hearn from a couple years ago, which features his personal program (similar to the BB.com program):http://www.ironmanmagazine.com/21-inch-arms-naturally-with-mike-titan-ohearn/Cory
+1111 mike o'hearns routine would be basically perfect for increasing you DL
I like this routine. It is actually very similar to the modified 5/3/1 I was doing:Day 1: Overhead press 5/3/1 + 16 sets shoulder accessory work in the 12-16 rep rangeDay 2: Squat 5/3/1 + 16 sets leg (mostly quad) accessory work in the 12-16 rep rangeDay 3: Weighted chins 5/3/1 + 12 sets back and 6 sets biceps accessory work in the 12-16 rep rangeDay 4: Bench press 5/3/1 + 12 sets chest and 6 sets triceps accessory work in the 12-16 rep rangeDay 5: offDay 6: Deadlift 5/3/1 + 8 sets of additional deadlifts 12-16 rep range and abs accessory work Day 7: offO'Hearn uses 4/3/2 parameters instead and has a different split layout. The thing I like about both of these routines is the underlying focus on getting stronger. These programs start with basic compound exercises. You then add the bb style work after. If strength is not progressing you may need to reduce the assistance work slightly.Also -- SCHEDULE A PERIODIC DELOAD WEEK. Wendler is pretty adamant about a deload week after each three week 5/3/1 cycle. These are not off weeks, but substantially reduced loads and volume. It can be psychologically tough to do these correctly. Once in the gym everyone wants to work hard. However, if you do them correctly your recovery and strength will improve remarkably.
To the OP you only have 3-4 max efforts on any lift per YEAR. There are a lot of ways to increase your deadlift without burning out your CNS
To the OP you only have 3-4 max efforts on any lift per YEAR. There are a lot of ways to increase your deadlift without burning out your CNS
x2 Box Squats for one. Get your Box Squat poundage up and your Deadlift will increase as well. My best Deadlift so far was done by doing no Deadlifting for a year or so. In that time I just worked on getting my Box Squat up. When I tested the Deadlift it was up 15kgs over my previous best.
x2 Box Squats for one. Get your Box Squat poundage up and your Deadlift will increase as well. My best Deadlift so far was done by doing no Deadlifting for a year or so. In that time I just worked on getting my Box Squat up. When I tested the Deadlift it was up 15kgs over my previous best.
Why box squat as opposed to regular squat?
x2 Box Squats for one. Get your Box Squat poundage up and your Deadlift will increase as well. My best Deadlift so far was done by doing no Deadlifting for a year or so. In that time I just worked on getting my Box Squat up. When I tested the Deadlift it was up 15kgs over my previous best.
Why box squat as opposed to regular squat?
As PShannon said there are lots of ways to increase the Deadlift without frying your Central Nervous System. Box Squats are easier on your CNS and produce less soreness than regular squats while still loading up the necessary musculature. If done correctly they will hit the hit the muscles of the posterior chain in such a way that will carry over to the deadlift better than free squats.
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