It’s not just about lifting heavier—it’s about training smarter. We've broken down the game-changing strategies that go beyond 'just try harder.'
Here are the non-negotiable fundamentals to finally see those numbers climb:
1. Fix how many days a week you deadlift.
Many people only deadlift 1 time per week, which is more or less reduced. A little more will give better practice and you can increase the weight.
👉 If your deadlift is less than 100kg, thenDeadlift 2 days a week.
👉 If more than 100 kg, 2 times a week can be increased again, lower back may not recover. In that case, deadlift 2x in 1 week, deadlift 1x in another week – and so on.
2. Fix how many reps you are giving.
Many people train deadlifts at 8-10 repetitions – the weight cannot be increased for long periods of time in this repetition range.
Try 3-5 reps – If you work in this range you will see a gradual increase in weighthas started
3. Fix rest between each set.
Many people think 2 minutes rest is enough. For heavy deadlifts this is usually not enough, rest 3-5 minutes between sets. It will boost your performance.
4. Fix how many kg weight you increase.
In the beginning, many people increase the weight by 5 kg. Once it is no longer possible. Then increase to 2.5 kg.
That means 1.25 kg plate will be required for this. If this is your gymIf there is no plate, you can buy it, it will cost 700-800 rupees. Carry it in your gym bag.
5. Always stop deadlifting until failure.
If we do this, our nervous system gets fried, and if the nervous system is not fresh, the strength gain is not good.
The deadlift is a movement where you have to train hard, but not hit failure. Leave it for the competition.
6. Deload.
how to do?
7. Start deadlifting with 80% of the weight you are currently using.
8. Gradually increase the weight over the next 4 weeks, increasing to your current weight.
9. You will see that after 4 weeks you can use more weight than before.
10. Train first in the deadlift routine.
Deadlifting after another exercise will naturally result in less strength gain.
11. Other lower back before and after deadliftsPay attention to how intense exercise is.
For example, many people do barbell rows or squats on the day before or after deadlifts. If you do this, the lower back does not get rest, the weight does not increase in the deadlift.
I gave many tips - apply them and become a deadlift monster!
Tired of being stuck? Tap the link in my bio to read the full article and finally see progress.
What weight are you currently pulling? 💪 Let's celebrate the wins!
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