Doing the greatest exercises should produce the greatest results, right? Well, in theory, the answer is yes. But in practice this is not always the case. You see, some exercises are so effective at recruiting a maximal amount of motor units and for allowing maximal loading that they are difficult to recover from.
Do them too frequently, too intensely or with too much volume and you are sure to overtrain, get nowhere or worse yet, get injured. In other words, the most effective exercises, done incorrectly, will lead to the worst results.
The worst offender of this counterintuitive law is the bent knee deadlift. Although, I usually prefer to keep things simple, giving you the ultra basic advice of deadlifting hard, heavy and weekly will certainly not produce sustainable results.
So what should we do? Do we cut deadlifts out of our routine?
Definitely not! Deadlifts done with the proper parameters can contribute to muscle hypertrophy, pulling strength and performance better than any other exercise out there. Here’s how to take advantage of the deadlift’s awesome benefits while staying fresh and healthy:
If you're doing this nonsense while deadlifting, you can forget about making progress
1) Never go to failure on the deadlift. Those of you who know me, know that I don’t recommend going to failure on any exercise. Some exercises are definitely more forgiving than others if you happen to break that rule, but the deadlift is not one of them. In fact, even going near failure on deadlifts can result in so much central nervous system (CNS) fatigue that progress can be stopped dead in its tracks. This can happen even if just one set is performed too intensely.
2) Don’t utilize progressive overload for more than 3-4 consecutive weeks with the deadlift. Trying to increase the weight each week on deadlifts will only work for 3-4 weeks. After that, you will notice a DECREASE in strength. This is a very demoralizing fact and one that can be easily avoided. The next point shows us how.
3) Alternate between strength and speed each program. This is the key to deadlifting success. Each program should last between 3-4 weeks. After deadlifting heavy (focusing more on grinding strength) for a 3-4 week program, it is time to back off from the grinding loading parameters and instead emphasize bar speed and technique for the next 3-4 week training phase. Here are effective deadlift speed guidelines for you to follow:
Week One
Take 50% of the top weight used during the previous phase and perform 10 sets of 1 rep with it. Rest 30 seconds in between sets.
Week Two
Take 55% of the top weight used during the previous phase and perform 8 sets of 1 rep with it. Rest 40 seconds in between sets.
Week Three
Take 60% of the top weight used during the previous phase and perform 6 sets of 1 rep with it. Rest 50 seconds in between sets.
Week Four (If you are following a 3 week program, you would obviously be starting a new program this week.)
Take 65% of the top weight used during the previous phase and perform 5 sets of 1 rep with it. Rest 60 seconds in between sets.
After your speed work is completed, feel free to do assistance exercises, but no heavy bent knee deadlifts are to be performed during this phase. Continue to alternate between phases of strength and speed, and instead of hitting frustrating plateaus, you’ll be hitting new PR’s!
Stay tuned for part two, where I will be putting an end to the controversy about which type of bent knee deadlift is the most effective.
Dedicated to your success,
John Alvino
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johnnyal1
Thanks excellent topic and tip.
I never knew what really to do with deadlifting.
I try to add a little more each week and knew this can’t go on forever.
I like how you suggest waving the sets and reps and loads, definitely will try it.
Raymond
@Raymond-ZenMyFitness: Sounds great, Raymond! Let us know how you make out
I have a quick question. Does this technique work for any other exercises? thanks
@Lisa: Hey Lisa, I don’t think it’s necessary to do for other movements.
i have done it this way. its programmed like this in eric cresseys maximum strength book i am using., works well..
@andy: Cool deal, thanks for sharing your experience with us
I was always afraid to lift heavy. But since you convinced me to try it, my body has totally transformed! I love deadlifting now and can’t wait to try this trick
@Gina: Awesome G, let me know how you make out
how does this fit into the 5×5 program when working up to a new 5 rep max each 4th week and then deloading in week 5 to start working up to another 5 rep max in another 4 week period? Should I not be using the deadlift in this way?
@steve: Hey Steve, you can do this if you’re a beginner. Once you get stronger, implement my technique. Good luck
Great, informative post John! Should I apply this for rack deadlifts also? Squats?
@Terron: Hey Terron, glad you enjoyed the post. This exact technique is just for bent knee deadlifts from the floor. The intensity on rack deads and squats needs to be cycled also but I would recommend a different style for these lifts
I enjoyed this post, short and to the point. It’s great when you give some guidelines to follow!
@Jess: Cool, and these guidelines are game changers
John,
I am coming back from a layoff and regaining my strength on the deadlift. I am currently at 1.5x bodyweight for a 5RM.
At what level of strength would you recommend implementing this technique?
Thanks,
-Chris
@Chris S: Hey Chris, I would definitely start implementing this technique once you can do 2x bodyweight for 5. That being said, it wouldn’t be crazy for you to experiment with it sooner
One other question John,
When restarting the strength phase after the speed phase, what percentage of the max from the previous strength phase would recommend using for the first of your four weeks? I assume you shoot for the PR in your fourth week of the strength phase.
Thanks,
-Chris
@Chris S: This would depend on what rep range you were using on both the previous phase and the current phase.
John,
Would it be best to blend this in with a classic linear progression?
For example:
Phase 1: 7RM
Phase 2: Speed using 7RM max.
Phase 3: 5RM
Phase 4: Speed using 5RM.
Phase 5: 3RM (or maybe 3,2,1)
Repeat cycle with new 7RM from calculated one rep max.
Thanks,
-Chris
@Chris S: Yep that would work or if you’re really strong, you could even alternate each week (wk 1 strength, wk 2 speed, etc)