Jim Stoppani's Encyclopedia of Muscle & Strength by Jim Stoppani

Author:Jim Stoppani [Jim Stoppani, PhD]
Language: eng
Format: epub, pdf
ISBN: 978-1-4504-5974-7
Publisher: Human Kinetics
Published: 2015-05-19T16:00:00+00:00

Deadlift Raising Cycle

This 10-week program is effective for boosting strength in the deadlift in even the most experienced lifters. In fact, this program is similar to one used by many elite deadlifters, including Mark Phillipi. This program works well with a squat–bench press–deadlift training split, as long as you do the deadlift workout first in the week and the squat workout last (see table 10.11). It consistently uses just one set of heavy weight for very low reps (one or two) as the first working set of each workout. Over the 10 weeks the weight for this set moves from 75 percent to 100 percent. Following the heavy set are several sets of light deadlifts done explosively. This builds up the power you will need to explode the weight off the floor at the start of the deadlift. The first four weeks use a circuit program for the assistance exercises. This helps to condition the muscles to prevent fatigue. The last six weeks use straight sets for all assistance exercises.

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