Try these hor­ri­ble but re­ward­ing dead­lift chal­lenges to get big­ger, leaner and stronger than ever

Men's Fitness - - Trainer | Deadlift Masterclass -

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.

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