THE DEADLIFT: KING OF ALL EXERCISES

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 muscle 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 max. 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