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[h=1]THE DEADLIFT: KING OF ALL EXERCISES[/h]A 10-week Deadlift Program for Greater Strength and Size
Flex Staff
<section id="main-content" role="main"><article class="article article-type-article clearfix" id="article-4523" role="article" typeof="sioc:Item foafocument" about="/training/deadlift-king-exercises">
By Jim Stoppani, PHD
FLEXONLINE.COM
When it comes to building brute strength and animal size, the deadlift ranks highest on the list. It doesn‘t get any simpler than pulling a heavy barbell straight off the floor - using nearly every [COLOR=blue !important][COLOR=blue !important]muscle[/COLOR][/COLOR] in your body, in the process. That‘s why it‘s such an effective movement for packing on pure size. To reap the benefits of the deadlift, follow this 10-week training program. Begin by testing your one-rep [COLOR=blue !important][COLOR=blue !important]max[/COLOR][/COLOR]. Then retest the week after completing the program.
Estimating your 1RM on the Dead
Although not considered nearly as accurate, it is possible to estimate your 1RM without doing a true 1RM test. The most commonly used equation is the Epley or Nebraska formula:
1 RM = [1 + 0.0333 x reps completed] x weight lifted
Using this equation, if you completed 10 reps on the deadlift with 225 lb., then:
1 RM = [1 + 0.0333 x 10] x 225 lb.
1 RM = 1.333 x 225 lb.
1 RM = 300 lb.
Try to use a weight that allows you to complete no more than 10 reps. The more reps you do to estimate your 1RM the less accurate the estimate is.
10-WEEK PROGRAM
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</tbody>*Do several warm-up sets to get up to working set weight
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Flex Staff
<section id="main-content" role="main"><article class="article article-type-article clearfix" id="article-4523" role="article" typeof="sioc:Item foafocument" about="/training/deadlift-king-exercises">
By Jim Stoppani, PHD
FLEXONLINE.COM
When it comes to building brute strength and animal size, the deadlift ranks highest on the list. It doesn‘t get any simpler than pulling a heavy barbell straight off the floor - using nearly every [COLOR=blue !important][COLOR=blue !important]muscle[/COLOR][/COLOR] in your body, in the process. That‘s why it‘s such an effective movement for packing on pure size. To reap the benefits of the deadlift, follow this 10-week training program. Begin by testing your one-rep [COLOR=blue !important][COLOR=blue !important]max[/COLOR][/COLOR]. Then retest the week after completing the program.
Estimating your 1RM on the Dead
Although not considered nearly as accurate, it is possible to estimate your 1RM without doing a true 1RM test. The most commonly used equation is the Epley or Nebraska formula:
1 RM = [1 + 0.0333 x reps completed] x weight lifted
Using this equation, if you completed 10 reps on the deadlift with 225 lb., then:
1 RM = [1 + 0.0333 x 10] x 225 lb.
1 RM = 1.333 x 225 lb.
1 RM = 300 lb.
Try to use a weight that allows you to complete no more than 10 reps. The more reps you do to estimate your 1RM the less accurate the estimate is.
10-WEEK PROGRAM
Week 1: | |||
Exercise | Sets/Reps | Weight (%RM) | Rest |
Deadlifts | 1/2* | 75% | 3 min |
8/3 | 60% | 90 sec | |
Squats | 4/8 | 15 | 90 sec |
Romanian Deadlifts | 3/8 | 90 sec | |
Good Mornings | 3/8 | 90 sec | |
Leg Extensions | 3/8 | 90 sec | |
Leg Curls | 3/8 | 90 sec |
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TRAINING SPLIT | |
DAY | BODYPARTS |
Monday | Deadlifts, legs and calves |
Tuesday | Chest, [COLOR=blue !important][COLOR=blue !important]triceps[/COLOR][/COLOR] and abs |
Wednesday | Back, biceps and forearms |
Thursday | Shoulders, traps and abs |
Friday | Legs and calves |
Saturday | Rest |
Sunday | Rest |
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