DEATH BY DEADLIFT
Try these horrible but rewarding deadlift challenges to get bigger, leaner and stronger than ever
GET LEAN with deadlift EMOMs
What EMOM stands for Every Minute On The Minute. Get a weight you can lift for 15 reps (this will be approximately 65% of the weight you could lift once), start a clock and do as many reps as you can in 30 seconds. Rest for 30 seconds and then repeat on the minute, every minute, for ten minutes. Why You complete a huge amount of work in a short space of time, which will get your heart pumping.
GET BIG with deadlift GVT
What German Volume Training was popularised by strength coach Charles Poliquin. In this workout, you use a weight that’s approximately 60% of what you could lift for one rep. Do ten reps, rest for 90 seconds and repeat that ten times. If you fail before the end of a set, do as many reps as you can. Why Maximising volume – the total amount of weight you lift – is one of the keys to muscle growth.
GET STRONG with a 1RM test
What Your 1RM (one-rep max) is the amount of weight you can lift for one rep. After a thorough warm-up, do two or three reps at about 50% of your maximum lift. Add 10-20kg to the bar and repeat until you get to around 85% of your maximum. Then add 5kg and do one rep until you fail. Your last successful lift is your 1RM. Why The most effective way to get stronger is to focus on performing low-rep sets.