If you remember we went over the basic principal of deadlifts a while ago?
Looking at correct form and posture whilst in the deadlift position making sure we are lifting correctly using full extension of the hips and bring as much power as possible into the movement. If you read, practised and trained in that specific way then you should be seeing an increase in your deadlift performance and strength over all! If you managed to do this well don’t if you haven’t go have a look at the blog on “Increasing the Strength & Effectiveness of Your Deadlift”
So the reason we bring this back up is because 2 months into a strength program we should then be able to look to more advanced ways of lifting and also some added benefits of the movement. A few of the benefits of performing a deadlift is that we stimulate as much muscle tissue as possible, meaning our body is having to source and produce large amounts of natural chemicals and use fats to do the exercise. This then gives us a leaner stomach (yes deadlifts will do that), stronger back and legs, increase our metabolism, make us overall stronger, increase our flexibility and last of all give us a physique that no other exercise will!
Ok so pretty much you want to know how to get to this stage of training and when all these results will happen. Before we start performing a deadlift, it alone isn’t going to get you results without correct nutrition, but with nutrition aside for the mean time, you can look at these 3 different changes in training to assist in breaking muscle plateau, burning fat and getting lean in no time at all!
1) Change a variable
Such as weight lifted, time rested and time lifted, sets completed, reps completed. This is the biggest thing people fail to do when at the gym, think outside the box when it comes to lifting weights, you don’t have to always ascend in weight, you can descend, plateau or even drop set exercises to provide maximum stimulation. Time also has a factor in this as well, hormone and chemical replenishment happens at different times in the body, experiment with longer, shorter, ascending and descending rest times to see what works best for you.
Just because you fail at one type of deadlift or exercise doesn’t mean give up, a lot of people fail to do deadlifts because they can’t move as much weight as they want or they feel uncomfortable doing the exercise. Condition your body before you expect the absolute best from it!
3) Change styles of training
Every 4-6 weeks your body will become accustom to an exercise, our motor neurons and connective pathways workout what is easiest and exercise becomes familiar to the body. This is the first stage of training plateau! This also means you’re conditioned enough to start changing a variable for the next 4-6 weeks. This allows you to then start the conditioning phase again except with a different objective in mind and the body starting the journey to maximum performance and recovery. This change in training style can be as subtle as a change in repetition from 15 down to 6-8 and increasing the weight lifted. Introducing bigger compound movements or even super setting an exercise with another.
If you’ve read these 3 points and put them into your program using a deadlift as your main focus then you’re on your way to a leaner, healthier, stronger body!
For info on Nutrition and Strength Training give me a yell on firstname.lastname@example.org or 0408187169