By Lee Hayward
There was a day when bodybuilders were characterized by thick massive torsos, tumbling traps, and sweeping lats that hung like boxcar doors from broad-beamed shoulders. All this came about from slapping as many iron plates as possible onto a barbell and dead lifting it off the ground in whatever manner it took to get the weight up.
The deadlift is the oldest of all weight training exercises and is one of the most effective exercises for overall body development. Deadlifts are not pretty and neither are the men who hoisted them, but this movement made their physiques the biggest, thickest, and strongest in the world.
The deadlift is a compound movement that works all of the major muscles in the body, with most of emphasis on the traps, spinal erectors, hips, glutes, and hamstrings. The remaining muscles are involved in stability control.
It is the purest single test of strength because it is one of the few lifts where you lift a dead weight off the ground. In most other lifts the weight changes direction or starts from the top position and you can use reverseal strength and momentum to rebound and assist in lifting the weight, as in the squat and bench press.
In this article I’m going to cover three different variations of the deadlift as well as an effective 7 week deadlift training cycle that you can use to help sky rocket your deadlift poundages and pack on slabs of thick dense muscle mass on your frame.
Deadlift Workout
One of the best ways to improve your deadlift strength is to perform multiple sets of single reps. Here is a sample 7 week deadlift cycle to help increase your deadlift 1 rep max. I’ve used this cycle several times with great results each time. With each lift focus on pulling the weights as fast and explosively as possible. The faster you lift the weight, the more stress you’ll apply to the muscles, and the stronger you’ll become.
7 Week Deadlift Cycle
The weights are based on a percentage of your current 1 rep max.
- Week one: 70% – 15 sets of 1 – rest one minute between sets
- Week two: 75% – 12 sets of 1 – rest one minute between sets
- Week three: 80% – 10 sets of 1 – rest 90 seconds between sets
- Week four: 85% – 6 sets of 1 – rest 90 seconds between sets
- Week five: 90% – 3 sets of 1 – rest two minutes between sets
- Week six: Rest (no deadlifting)
- Week seven: try for a new max deadlift. Rest as long as you need in between sets (i.e. 3+ minutes)
Note: You can use this 7 week deadlift cycle for either the sumo or conventional deadlift. Do Not use this routine for the Romanian Deadlift, for this exercise it is best to use lower sets and do multiple reps (i.e. 3 sets of 10-20 reps).
To show an example with some real numbers, lets assume the lifter has a 1 rep max of 405 lbs.
Week one: 15 sets of 1 rep with 285 lbs.
Week two: 12 sets of 1 rep with 305 lbs.
Week three: 10 sets of 1 rep with 325 lbs.
Week four: 6 sets of 1 rep with 345 lbs.
Week five: 3 sets of 1 rep with 365 lbs.
Week six: rest
Week seven: work up to a new 1 rep max…
To pyramid up to a new 1 rep max the weights should go like this:
135 lbs.
185 lbs.
225 lbs.
315 lbs.
365 lbs.
405 lbs.
425 lbs.
Each set after this, add approx. 5-10 lbs. to the bar until you reach your 1 rep max.
Most folks who are used to bodybuilding type workouts will probably be quite surprised by the idea of doing multiple sets of single reps. But this is one of the most effective ways to develop strength and power. Obviously you will not be pumping out reps until failure, but rather you’ll be explosive and feel strong and powerful with each single rep set. Generally, after the first few sets you’ll actually feel stronger and be able to pull the bar up harder and faster. This is due to getting comfortable with the exercise and getting into your individual groove where your body position feels strongest.
By using the training tips and suggestions covered in this article, and following the 7 week deadlift workout cycle you should have no problem blowing past your personal deadlift 1 rep max.
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