08 July, 2011
How to Add 100 lbs. to Your Deadlift
The deadlift is a challenging total-body exercise. You use muscles from your shoulders to your core to your legs to lift the dead weight of the barbell straight off the floor. Since many muscles and proper form are required for the deadlift, you need to be dedicated to your workouts to add 100 pounds to your deadlift. The barbell deadlift is the standard resistance type, as you can easily slide weight plates onto the ends to increase the amount of weight. An Olympic barbell weighs 44 lbs., with weight plates as light as 2.5 lbs. for added resistance.
Use proper form when completing your deadlifts to keep you injury-free and able to add resistance. Place the barbell on the floor. Stand with your feet at hips-distance apart underneath the barbell. Bend your knees as you squat to grasp the barbell with your hands at shoulder-width apart. Face your palms toward you. Keep the weight in your heels and your back straight as you straighten your legs and stand tall. As you keep your arms straight along your front the barbell will rise toward your hips. (Ref. 2)
Do three to five sets of the deadlifts. Perform 10 to 12 repetitions. Use a weight that causes muscle fatigue for the final two repetitions of each set. (Ref. 1)
Use a slow workout pace to increase your muscle tissue instead of using a fast pace and using momentum. Lift the weight to a count of two and return the weight to the floor using a count of three to four. (Ref. 1)
Perform the deadlift first in your workout session before you create muscle fatigue from other exercises. This will help you preserve the most energy and strength for your deadlifts so you are able to reach your weight increase goal. (Ref. 3, page 153)
Increase your resistance amount by 5-to-10 percent on your next workout. For example, if you deadlift 100 lbs., lift 110 lbs. for your next workout session. (Ref. 1) Continue to increase your resistance on a weekly basis until you reach your 100 lbs. goal.
Perform the deadlifts at least once a week. Increase your workouts to twice a week as your strength improves. Allow for one to two days of rest in between sessions.(Ref. 1)
Use gym chalk, wrist straps or a mixed grip if your grip is limiting your deadlift weight. The mixed grip places one palm facing you and one facing away. (Ref. 2)
Another way to increase the amount of resistance for your deadlift is to gradually increase the weight and lower the repetitions during your workout. For example, begin with a set of 10 deadlifts at 225 lbs. Decrease your repetitions to eight and increase the weight to 315 lbs. after a one-to-two minute rest period. (Ref. 3, page 153)
Check with your doctor before you begin an intense strength-training workout. If you experience any lasting back, hip or knee discomfort, seek the advice of a physician.
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