The deadlift: King of all exercises

[h=1]THE DEADLIFT: KING OF ALL EXERCISES[/h]A 10-week Deadlift Program for Greater Strength and Size








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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
*Do several warm-up sets to get up to working set weight






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good bump