Day: July 11, 2013

Tips to Increase Your Strength Safely

Back in January I wrote a goal card to deadlift twice my bodyweight by June 1. I’m very excited to report that I reached my goal by lifting 348 lbs for 1 rep. Over the last several months, I have put in a lot of time working on deadlifts so I thought I would pass along some tips on how to increase your maximum strength in deadlift or any other exercise.

Get in the Groove
Make sure your deadlift pattern is PERFECT under no load and under sub maximal load. Poor deadlift patterns put your vertebral health in jeopardy and hamper performance through inefficiency. The specifics of the deadlift pattern are beyond the scope of this post but check out this video (by one of my former professors) for some general tips. Take the time to develop the movement competency required to deadlift well and then invest in learning the pattern. Make sure to maintain the pattern by including sub-maximal lifts in your training.

Plan for Success

Set a reasonable goal based on your current level and experience. Then expect to spend at least 10-12 weeks working on it. Invest the first couple of weeks in learning the movement and sub maximal workouts. Spend around four weeks in a hypertrophy phase in which you try to grow muscle with sets of around 6-8 reps. Take a week to re-focus on technique and movement ability before starting the next four week sequence, this one focused on maximum strength by employing very heavy sets of around 3 reps and using long (120+ sec) rest intervals.

Try Complexes

A complex is a heavy lift immediately followed by an explosive, exhausting exercise. The explosive exercise is followed by 90-120 seconds of. I reaped great benefit from complexing medium-heavy deadlifts with kettlebell swings. The combination of heavy weight, lactic acid inducing explosive exercises and rest effectively stimulates testosterone and human growth hormone to help increase muscle mass.

Go Heavy-Medium-Light
Try to lift heavy one day per week. This is the day to try a strength workout like 6 sets of 3 or a hypertrophy workout with 4 sets of 6 at 95-100% of your effort. Lift at a medium intensity one day per week. This should still be a challenging workout but the top priority is to maintain perfect technique throughout. Lift light one day per week. Use just enough load that you are aware of it but it doesn’t come close to distorting your technique. Use this day to rest and prepare for your next heavy day and also experiment with any changes to your technique on these days.

Heavy lifting can be very rewarding and a lot of fun. Enjoy these tips and I hope they help you reach new heights! Please contact me if you need help with your deadlift technique: I can’t overstress the value of investing in your movement ability and technique before even thinking about lifting at a maximum intensity. Reach me at Hspencer@sacdt.com.