Can I Get Stronger In Deadlifts In Only 6 Weeks?
A brief introduction here, this type of workout is primarily designed for the mid intermediate to advanced seasoned veterans. So newbies, approach with caution! In this workout, you need to know your 1 rep max. If you don’t know, check out our fitness calculators page or better yet, enter it down below!
Quick rundown before we begin:
- Basic premise of the program involves effectively lifting at around 90% of your 1RM comfortably.
- It’s a good point to work towards as it conditions your body to become accustomed to heavy weight and not heavy enough to completely destroy you.
- The program is mainly geared to compound movements such as clean pressing, squats and of course the deadlift.
- It can be integrated into your existing routine, but its meant to be performed once a week.
- If you want more intensity, try twice a week; although its best to leave it as is.
- Optional, but you can include a lighter day. Mainly a workout that consist of exercises focusing on weak points.
The Meat & Potatoes (Yes I Am Hungry Now)
Some Other Key Notes
- If you happen to fail or overkill it in week 1 or 2, restart the program with a more manageable weight to start with.
- Are the decimal percentages necessary? No… but they look very cool and scientific in a way making it that much more effective. Aside from that, it’s more wiggle room than anything if you happen to realize the weight is too much or too little.
More Key Notes, But Effective Ones
- Only do the sets listed. You will also want to warm-up properly. Squats with bodyweight or light weight or cardio. Whatever floats your boat. With deadlifts, I prefer some assisted pull-ups or bodyweight pull-ups.
- Example, if your doing a 375 pound deadlift, some light warm-ups can be around 50 X 8-15 reps, 135 X 6 reps, 235 X 4 reps, 275 X 2 reps and so on. This is not set in stone so you can play around with it that best suits you.
- If you complete this program and wish to repeat, add 5-20 pounds to each set. Also, send us your results if this program happens to increase your strength significantly! Let us showcase those results and your improvements!
One other point to remember is that increasing strength takes hard work, determination, perseverance & dedication. Motivation is another driving force. Nothing great comes without sacrifice!