free piece of deadlift advice for those of you who understand peaking. here are the general numbers I usually choose to add per week to peak clients based off their lifts 100-200lb lifts: 5lbs per workout long term, 10lbs per workout fast 200-300lb lifts: 10lbs per workout long term, 15-20lbs to peak faster 300-400lb lifts: 10-20lbs per workout long term, 20-30lbs to peak faster 400-500lb lifts: 15-25lbs per workout long term 25-35lbs to peak faster 500-600lb lifts: 20-30lbs per workout long term 35-50lbs to peak faster beyond this I stick to around 50lbs per workout example of fast peaking on a prohormone cycle where you need to peak within 6 weeks or so, gains would obviously be vastly better than natural and so such a peaking cycle would be conceivable (for someone deadlifting around 635 naturally) each number is a different week 405x20ish (last natural workout) 455x15 500x9-11 550x5-7 600x3-5 650x1-3 675x 2-3 or 700x1? longer term training for someone deadlifting 405 who wants to pack a huge amount of strength on over the year (each number is a different week) 275x? 285x? 295x? 305x? 315x? 325 335 345 355 365 375 385 395 405 thats 14 workouts, just to get to your old max weight for reps. 14 guaranteed workouts where you can for 100% sure hit the weights hard and for reps. 14 theoretical weeks where you can push your self to get stronger than last week in your training. if all you did was gain 2lbs of strength per week its still a 25lb PR in 1/3rd of a year, 75lbs per year. fortunately hard smart training can lead to EXPLOSIVE gains, 20-30lb PRs in 1 workout arent unusual for people depending on a few factors (intensity, experience, diet, dedication) the best part is a 405lb deadlifter can use 275lbs for reps and make gains from it from the first workout, hitting 15 reps to failure or something like that. none of this 5x5 shit where the first half dozen workouts arent even close to pushing your self 100%, but by the 7th workout when you do find that 100% you hit a brick wall because there is no guarantee you can keep going up in weight when having to hit a specific rep range... where as you can ALWAYS add 10lbs or what ever to what ever you did last week and just give it your best (all you can be asked to do) people hate high reps but no one can deny high reps build shit tons of muscle, and almost everyone has experienced size and strength gains on exercises where they often preform 10-20 reps (pulldowns, curls, tricep work etc) the key is building up size and strength for weeks if not months on end, adding weight to the bar for weeks, months, years, this is how you go from point A to point B, from 300lbs to 600 or from 600 to 900, this is my prefered deadlift training method to do that. not gonna get into assistance work, but thats probably more important than the deadlift training, so dont leave that out. theres many variations on how to do this, you could choose bands, deficit deadlifts, you could pre exhaust your deadlifting muscles at the beginning of your peaking cycle to let your self use even less weight while still being able to push your self hard. so when one style stops working, you can apply these principals again with different exercises or frequency etc
Posted on: Thu, 18 Sep 2014 20:37:36 +0000
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