In the exercise and fitness community there are 3 undisputed exercises that routinely take turns being heralded the king of all exercises. You probably already know of one, the Bench Press. Yes a powerful bench press is impressive and builds a desirable upperbody, but it is probably the least functional and applicable to real life of all the 3 power moves.
If you want real world, explosive, alpha male fucking power and strength, DEADLIFTS are KING. Other than the SQUAT, no other exercise taxes as many other muscles all at once and with such intensity. An all out deadlift session should leave you winded and dripping sweat with the desire to lay down for the next 12 hours 😉
In fact, the deadlift is so powerful, it has been known to cause any nearby women to spontaneously conceive a child and induce puberty among any adolescents that look upon someone performing a deadlift!
Ok so I made that part up. But seriously, you should by now get the point. It hits the entire lower body and all posterior muscle groups in the upper body. In order of which muscles get used the most
- erector spinae (lower back)
- Core (transverse abdominal wall, abdominal rectus, obliques)
- trapezius/rhomboids/rear deltoids
What other movement hits this many muscles at the same time for strength, endurance and stability? Even the squat hits less total muscle groups(however it engages the CENTRAL NERVOUS SYSTEMS and CARDIOVASCULAR SYSTEMS to a higher degree). The deadlift will increase your overall raw power and strength and teach your body how to reach and surpass its limits. You can expect a bigger back, thicker legs and powerful grip and the confidence of a lumber jack who’s just chopped down a Sequoia with a simple ax.
Beginner Deadlift Program
wk 1-4; 5 sets- 2 warm ups, 3 working sets x 12, 10, 8, 8, 8 respectively ( allow ample rest between sets, breathing should return to normal)
wk 5-8; 5 sets – 2 warm ups, 3 working sets x 12, 10, 8, 6, 4
wk 9-12; 5 sets – 2 warm ups, 3 working sets x 10, 8, 4, 2, 1
wk 13-14 no deadlifts
The goal is to
- perfect your form
- become comfortable increasing poundage
- pick a weight that causes failure at target rep
- ONLY MAX OUT if comfortable with form
- You can repeat this meso-cycle for as long as you keep getting stronger. Once it is no longer working, you are no longer a beginner 😉 you will need some advanced routines and splits
Good luck and enjoy my video, it was made with footage shot during my training leading up to my last competition in November 2014.