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Dinosaur deadlift program10/27/2022 ![]() ![]() ![]() When you start up the program in the workout app, make sure to enter your current 1RM, not your two years old personal record. Here’s how you can increase your chances of a positive result. This is a demanding deadlift program, suitable for intermediate to advanced lifters. Rowing in a bent-over position like this will further challenge your core stability in a position that closely mimics the starting position of a deadlift.Īdvice for Making the Most of This Deadlift Program That includes your upper spinal erectors, rhomboids, and trapezius. Lastly, you will be doing barbell rows in both workouts to strengthen your upper back. Compared to Romanian deadlifts, these emphasize your spinal erectors a bit more. Like Romanian deadlifts, these will teach you to maintain a tight core while strengthening key deadlift muscles. These add to your muscle mass in the glutes, hamstrings, adductors, and lower back while at the same time teaching you to keep a stiff core. You’ll learn which muscles can relax and which has to be tight. These build your strength off the floor and teach you positional awareness in a critical part of the deadlift. Perhaps the greatest deadlift accessory of all. What purpose does the different accessory exercises serve in this deadlift program? If the program seemed productive to you, and you believe you will benefit from another cycle, increase your submitted 1RM and go through another cycle of training.Įxplanation of the Deadlift Accessory Exercises in the Program.You finish the training cycle with a taper and a max attempt in week 6.You start in a somewhat comfortable place and then gradually increase the volume and training weights from there, pushing your limits just enough to stimulate new gains.The average % of 1RM increases gradually over the course of the six weeks, from 69% of 1RM in the first few weeks, reaching 79% at most in week 6.The peak % of 1RM climbs from 80% of 1RM in week one to 102.5% (your new max attempt) in week 6.The final week, containing the max attempt, functions as a taper and a deload before the next cycle. The volume (in terms of sets of deadlifts) increases over the first few weeks and peaks in weeks 3 and 4, following an inverted U-shape.The breakdown of the program’s progression is this: Romanian Deadlift: 2–5 sets x 8–12 reps.The number of sets, reps and the % of 1RM you use varies over the weeks, but here is a rough outline of what to expect. You deadlift twice a week: one heavier session with regular deadlifts and one lighter session with pause deadlifts. (“Marklyft Mambo” is the Swedish name of this program) Explanation of the Deadlift Programĭeadlift Disco is designed so that you can train it continuously for several cycles in a row, perhaps with a light deload week or two in between. The strongest deadlifter that has followed the program to date is Carl who increased his deadlift 1RM by 10 kg, from a massive 340 kg to an even more impressive 350 kg. ![]() ![]() The average gain in strength was 10 kg (+6.9%) after six weeks, and 90% of participants increased their strength. In our pilot test, we recruited 25 resistance-trained men and women with an average deadlift of 2x bodyweight. The Pilot Group Gained 10 kg (+6.9%) in 6 Weeks It is a six week, twice a week training program with two goals: Our own deadlift program is one of the most popular training programs in our workout app, and thousands of lifters have used it to hit new deadlift PR’s since we wrote it. Look no further than our deadlift program for powerlifting: Deadlift Disco. Have you hit a plateau in your deadlift, and want to start gaining strength again? ![]()
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