Skip to main content

Three weeks Deadlifting Cycle For Muscle Mass

                                                                  This is a simple deadlifting program for the early intermediate to intermediate lifter. It cycles through a heavy, light and moderate week and is designed to help you pack on muscle and strength. During your first cycle, base percentages off of 90% of your current one rep deadlift max. This means that if your deadlift max is 400, then starting percentages will be based off 360 pounds. Each rep you perform while using this cycle is a single. After each single you will reset. Rest as long as needed, until you feel mentally and physically recovered and ready to try the next rep. Note : I do not want you performing sloppy reps. If your form goes to heck before the time period is up, either stop deadlifting or wait a little longer until you are sure th...
Post a Comment

Three weeks Deadlifting Cycle For Muscle Mass

                 
                                       

       
This is a simple deadlifting program for the early intermediate to intermediate lifter. It cycles through a heavy, light and moderate week and is designed to help you pack on muscle and strength.
During your first cycle, base percentages off of 90% of your current one rep deadlift max. This means that if your deadlift max is 400, then starting percentages will be based off 360 pounds.
Each rep you perform while using this cycle is a single. After each single you will reset. Rest as long as needed, until you feel mentally and physically recovered and ready to try the next rep.
Note: I do not want you performing sloppy reps. If your form goes to heck before the time period is up, either stop deadlifting or wait a little longer until you are sure that you can perform a deadlift rep with decent form.
Live to fight another day. The goal is to improve each week, not to injure yourself training like a fool.

3 Week Deadlifting Cycle

The 3 week rotation is as follows:
  • Week 1 – Heavy day: 90% x max singles in 5 minutes
  • Week 2 – Light Day: 70% x max singles in 15 minutes
  • Week 3 – Moderate Day: 80% x max singles in 10 minutes
Progression. You will add 10 pounds of weight to an individual week when:
  • Week 1 – Add 10 pounds the following week when you are able to perform 5+ singles
  • Week 2 – Add 10 pounds the following week when you are able to perform 15+ singles
  • Week 3 – Add 10 pounds the following week when you are able to perform 10+ singles
That’s it. This is a deceptively simple program. Don’t mistake simple for easy. Easy, it isn’t.

Comments

Post a Comment

Thank-you so much for comment

Popular posts from this blog

Motivation Monday : Top 20 Motivational quotes

                                                                            ---> success isn't always about greatness. It's about consistency. consistently doing  the work! That's what leads to success!
1 comment
Read more

5 Best Abs Workout For Men To Build Six Pack | Abs Exercises

It is extremely desirable to have a good looking physique. Six pack abs are a symbol of optimal physical fitness and you are required to sculpt every part of your abdomen to attain them. Such a physique not only boosts your confidence but also provides better health. Going through this transformation requires eating a disciplined diet and doing a variety of abdominal workouts. You not only build six pack abs but also increase your core body strength. Ab exercises for men also benefit posture, stamina and strength                                It takes a certain level of dedication and a strong plan of action to build your six-pack abs. It is important to stick to the rules while training to ensure you get proper results if you want proper abs exercises to attain those tough abs. Best Ab Workouts for Men Require the Following diet: Intake only good carbs (also known as slow carbs) while complet...
Post a Comment
Read more

How To Improve Your Push Ups: A 50 Day Plan

                        Struggling with the number of push ups you can do? Feel like you’ll never make any progress? This 50 day plan is designed to help you dramatically improve your push ups strength. You will be doing, or trying to do, a lot of push ups during the next 50 days. Things may start slow, but stick with the plan. Don’t quit. Even if you are  only  adding a rep or two per week during the first several weeks, things will improve. By the end of this program your push ups ability might surprise you. Here’s how it works… 50 Day Push Ups Plan – Days 1-30 For the first 30 days of the plan, use the following workout protocol. You will be doing 5 sets of push ups, three times a day. This frequency will be performed 6 days a week. Take one day completely off each week and rest. While this sounds like a crazy amount of work, it’s not too far off from what a solider has to go through during Basic T...
Post a Comment
Read more