Tag: Programs

The 8 Best Fitness Apps of 2023

The 8 Best Fitness Apps of 2023

In today’s fitness realm, it seems there’s an app for every training discipline. These online workout programs can deliver the coaching, tips, motivation, and (of course) daily workouts you need directly to your trusted smartphone or tablet. The best fitness apps combine that library of information with engaging, easy to use interfaces that work with your fitness goals. With so many…
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How to Do Chris Hemsworth’s Workout Routine, + Helpful Tips & Tricks

How to Do Chris Hemsworth’s Workout Routine, + Helpful Tips & Tricks

Chris Hemsworth is a spectacle on the silver screen. And no, it’s not just because of his recurring portrayal of Thor, the muscle-bound, lightning-wielding God of Thunder across the various entries of the Marvel Cinematic Universe. It’s because Hemsworth is jacked. Like, ungodly levels of muscular. There’s a reason that all four films in the Thor franchise feature…
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Future App Review

Future App Review

Whether you’re a rookie or a vet, having a personal trainer lead you through workouts can improve your overall fitness journey. While paying for personal training sessions on top of a gym membership can be a bit pricey, online programs like the Future app are an excellent alternative for those who want the benefits of a personal trainer…
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Noom Weight Loss App Review

Noom Weight Loss App Review

Noom is a weight loss app that emphasizes building a healthy and sustainable relationship with food more than it does on counting calories and restricting your eating. It runs primarily on the Noom app, which is available on both iOS and Android devices. Noom offers daily lessons that cover the psychology of eating and how it affects your…
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Mountain Dog Training: Understanding John Meadows’ Philosophy for Maximum Muscle Growth

Mountain Dog Training: Understanding John Meadows’ Philosophy for Maximum Muscle Growth

John “the Mountain Dog” Meadows passed away on Aug. 8, 2021. He was 49 years old. Meadows’ death sent ripples around the globe as the bodybuilding community at large mourned the passing of a titan. Meadows, both a competitor and coach, built his reputation upon two pillars: He was uncommonly kind-hearted and knew a ton about building muscle….
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Doggcrapp Training Explained: How To Do It and What You Should Know

Doggcrapp Training Explained: How To Do It and What You Should Know

If you were active in the fitness community online in the late 2000s, you’ve probably heard of DoggCrapp Training at one point or another. Born from the mind of industry veteran Dante Trudel, DoggCrapp has built a reputation as a no-frills, down-and-dirty approach to bodybuilding training. DoggCrapp is a lean and mean training method that promises to transform…
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Should You Try the 75 Hard Challenge? Here Are the Pros and Cons

Should You Try the 75 Hard Challenge? Here Are the Pros and Cons

Fitness fads have risen and fallen in modern popular culture since, well, ever, basically. If you had cable television in the early to mid 00’s, you were bombarded with ads for the P90X … Read more
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What Is Fartlek Training? Get Faster and Fitter With This Method of Cardio Training

What Is Fartlek Training? Get Faster and Fitter With This Method of Cardio Training

Of all the systems of training that exist in the world, the concept of fartlek training can be among the most confusing — at least at first. Its name betrays neither its objectives … Read more
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Get Super-Strong with The Best Powerlifting Exercises + Workout

Get Super-Strong with The Best Powerlifting Exercises + Workout

Powerlifting is all about getting strong in the squat, bench press, and deadlift. Between them, these three exercises test and develop your entire body. As such, powerlifters are among the strongest people on the planet. Many famous strongman competitors started as powerlifters, and some continue to compete in both disciplines.
Most gymgoers are familiar with squats, bench presses, and deadlifts and do them as part of their leg, chest, and back workouts. However, these movements are the priority in powerlifting, and all other exercises are secondary, chosen to improve their performance.
In this article, we take a look at the squat, bench press, and deadlifts and reveal the best accessory exercises you can use to increase your strength in these key lifts. We’ve also got a powerlifting-inspired training program for you to try.
Powerlifting Exercises – The Big Three
Russel Orhii / Instagram
The competitive lifts in powerlifting are often called “the big three” and are the barbell back squat, bench press, and deadlift. Each powerlifting exercise is governed by rules so that all competitors perform each exercise in a similar fashion. This ensures that performances can be compared and judged fairly.
Needless to say, the squat, bench press, and deadlift should always be at the top of any list of powerlifting exercises.
Barbell Back Squat
Target muscles: Quadriceps, gluteus maximus, hamstrings, abductors, adductors, core.
Powerlifting meets start with the barbell back squat. Lifters have three attempts and perform a single rep. For their squat to count, powerlifters must descend until their thighs are at least parallel to the floor. This is deeper than many recreational exercisers squat and takes flexibility, mobility, and practice.
Because of the danger of failing a rep, squats should always be performed in a power rack or with strong spotters on hand.
Steps:

Rack and hold your barbell across your upper back. It should not rest on your neck. The lower you can hold the bar, the shorter the lever from the weight to your hips will be, and that means less stress on your lower back. This is called a low-bar squat.
Stand with your feet about shoulder-width apart, toes turned slightly outward.
Pull your shoulders down and back, brace your core, and inhale deeply.
Bend your knees and hips and squat down until your thighs are parallel to the floor. Push your knees out as you descend. Take care not to round your lower back, as doing so can lead to injuries.
Drive your feet into the floor and stand up straight. Exhale as you ascend.
Rerack the bar or reset your core and do another rep.

Tips:

Experiment with your stance width to see what feels strongest and most comfortable.
If squats hurt your neck, you’re resting the bar too high. Move it further down your back so it’s resting on a pad of muscle and not directly onto bones.
Wear knee sleeves to support and protect your joints if necessary.
Use a lifting belt to increase intra-abdominal pressure and support your lumbar spine.
Wear hard-soled shoes to increase your stability and balance, e.g., weightlifting shoes.

Bench press
Target muscles: Pectoralis major, triceps, deltoids, rotator cuff.
Most exercisers are very familiar with the bench press as it’s a popular chest exercise. However, the powerlifting bench press is slightly different, as the aim is not to build muscle but to lift as much weight as possible.
A lot of powerlifters, especially in the lighter divisions, bench press with a very pronounced back arch. This reduces the distance the weight has to travel, which saves energy and should lead to a bigger lift. In powerlifting, the bar must briefly touch your chest, and you cannot press it back up until the referee tells you to.
Steps:

Lie on the bench so your eyes are directly under the bar. Grip the bar with a slightly wider than shoulder-width grip.
Push your upper back into the bench and drive your feet into the floor. Pull your shoulders back and down, inhale, and lift your chest up toward the barbell. Brace your core. Make sure your entire body is tense.
With help from a spotter, unrack the bar and hold it over your chest.
Without moving your feet, bend your arms and lower the bar to the highest point of your chest. Tuck your elbows in as the bar descends. Pause for 1-2 seconds with the weight touching but not resting on your chest.
Drive the bar up and slightly back until your elbows are straight, letting your arms flare out slightly as the weight ascends.
Rerack the bar or reset and do another rep.

Tips:

Use wrist wraps to support your wrists when lifting very heavy weights.
Move your feet closer to your hips to increase your arch, making sure you keep your butt on the bench.
Squeeze the bar as hard as possible to increase upper body tension and strength.
Try to push the bar up as fast as you can to blast through your sticking point.
Imagine pulling the bar apart to maximize upper back engagement and increase stability.

Deadlift
Target muscles: Hamstrings, gluteus maximus, quadriceps, latissimus dorsi, trapezius, rhomboids, biceps, forearms, core.
Powerlifting competitions end with the deadlift. In many instances, the result of the meet hangs on the deadlift. Powerlifters have a choice between conventional and sumo deadlifts. While the muscles involved in these exercises are similar, stance width affects how much work they have to do.
Narrow-stance conventional deadlifts involve more back, glutes, and hamstrings engagement, while wide-stance sumo deadlifts hit the quads and glutes more.
Prospective powerlifters should try both types of deadlifts to see which one they prefer.
Read more about Sumo vs. Conventional Deadlifts here.
Sumo deadlift steps:

Position your barbell so it’s roughly nine inches from the floor. Stand behind the bar and adopt a wide stance so your feet are close to the weight plates. Turn your toes out slightly. The bar should be almost touching your shins.
Hold the bar with a shoulder-width overhand or mixed grip. Your back should be slightly arched, arms straight, shoulders down and back, and hips higher than your knees. Brace your core and inhale.
Drive your feet into the floor and extend your knees, keeping the bar close to your legs. Do not round your lower back.
As the bar passes your knees, push your hips forward to finish the lift.
Stand up straight but do not lean back or bend your arms, which could cause injury.
Push your hips back, bend your knees, and lower the weight back to the floor.
Release the bar and stand up, or reset your core and grip and perform another rep.

Conventional deadlift steps:

Position your barbell so it’s roughly nine inches from the floor. Stand behind it with your toes under the bar, feet about hip to shoulder-width apart.
Reach down and hold the bar with an overhand or mixed grip.
Straighten your arms, pull your shoulders down and back, and brace your abs. Your lower back should be slightly arched, with your hips lower than your shoulders.
Without bending your arms or rounding your lower back, drive your feet into the floor and stand up. Push your hips forward as the bar passes your knees.
Stand up straight but do not lean back or bend your arms, which could cause injury.
Push your hips back, bend your knees, and return the weight to the floor.
Release the bar and stand up, or reset your core and grip and perform another rep.

Tips:

Use lifting chalk to maximize your grip and prevent slipping.
Wear flat-soled shoes or lift barefoot for increased stability.
Use a weightlifting belt to support your lumbar spine.
Imagine you are jumping with a weight in your hands to blast past your sticking points more easily.
Do at least some of your sets with a double overhand grip and with your mixed grip reversed to avoid developing muscle imbalances.

Powerlifting Exercises – Accessory Lifts
While you can get big and strong doing nothing but squats, bench presses, and deadlifts, this is not the ideal way to maximize your performance. Powerlifters use accessory exercises to improve their performance in the big three lifts.
Accessory, sometimes called assistance, exercises help strengthen the weak links that might otherwise hold you back. These exercises are usually performed after the main lift for the day, or during a separate workout.
You should choose your accessory exercises according to your weaknesses. For example, if you round your lower back during squats and deadlifts, you need to strengthen your spinal erectors and core to prevent this problem.
These are the best powerlifting accessory exercises for the squat, bench press, and deadlift.
1. Paused squat
Target muscles: Quadriceps, gluteus maximus, hamstrings, abductors, adductors, core.
Paused squats involve stopping at the midpoint of each rep for 3-5 seconds. This breaks the eccentric/concentric stretch-shortening reflex, which forces you to work harder on the ascent. This is a good exercise for improving speed out of the hole and reinforces proper squat depth.
Steps:

Adopt your normal squat stance.
Descend smoothly and then pause with your thighs parallel to the floor. Hold this position for 3-5 seconds, maintaining tension throughout your body.
Drive your feet into the floor and stand up as powerfully as possible.
Reset your core and repeat.

Tips:

Start light and increase weights gradually; this exercise is harder than it looks.
Do not relax during the pause. Instead, stay tight and keep your chest up and knees out.
Try to explode out of the pause to increase muscle power and engage your muscles fully.

2. Box squats
Target muscles: Quadriceps, gluteus maximus, hamstrings, abductors, adductors, core.
Like paused squats, box squats break up your descent and ascent, so you have to work harder to stand up. However, resting on a box means you also have to control the speed of your descent and have a depth target to aim for. If you sometimes find yourself squatting too shallow, this exercise could help.
Steps:

Stand with your back to a knee-high bench or box and adopt your normal squat stance.
Push your hips back, bend your knees, and descend until your butt touches the platform. Keep your chest up.
Drive your feet into the floor and stand back up.
Rest your core and repeat.

Tips:

Place to foam pad on your box to avoid shock-loading your spine.
Stay tight on the box – do not relax.
Lower the height of the box as your mobility and flexibility improves.

3. Leg press
Target muscles: Quadriceps, gluteus maximus, hamstrings, abductors, adductors.
Leg presses allow you to strengthen your legs without using your core or back muscles. Needless to say, strong legs are critical for a big squat! If your back and core are tired after squats or deadlifts, a few sets of leg presses will allow you to continue strengthening your legs. However, your primary focus should always be squats and squat variations. Leg presses are not one of the big three!
Steps:

Sit on your leg press machine with your lower back and butt pressed into the seat. Place your feet on the footrest, shoulder to hip-width apart.
Unrack the weight, bend your knees, and descend as deeply as you can without rounding your lower back.
Push the weight back up and repeat.
Rerack the weight on completion.

Tips:

Experiment with the position of your feet to determine what feels the most comfortable and effective.
Keep your core braced and your lower back pressed into the seat throughout. Do not allow your lower back to round, as doing so can cause severe injuries.
Leg press machine designs vary, so ensure you know how to use the machine in your gym. Ask an instructor if you are unsure.

4. Bulgarian split squat
Target muscles: Quadriceps, gluteus maximus, hamstrings, abductors, adductors.
Barbell back squats are a bilateral or two-legged exercise. However, it’s common to have one leg stronger than the other. Slight strength imbalances are no problem, but more significant differences can lead to injuries and could hurt your performance. Bulgarian split squats are an excellent exercise for fixing left-to-right strength imbalances and improving balance and hip mobility.
Steps:

Stand with your back to a knee-high bench. Bend one leg and place your foot on the bench with your laces facing downward. Hop forward into a split stance.
Bend your legs and lower your rear knee down to within an inch of the floor.
Stand back up and repeat.
Switch legs and do the same number of reps on the other side.

Tips:

Hold dumbbells or use a barbell to make this exercise harder.
Pause at the bottom of each rep to make this exercise more challenging.
Lean forwards slightly from your hips to increase glute and hamstring engagement.

5. Squat jumps
Target muscles: Quadriceps, gluteus maximus, hamstrings, abductors, adductors.
While powerlifting squats are invariably performed slowly, your intention should always be to move fast. Trying to explode up out of the hole increases muscle recruitment and helps you avoid stalling partway up. As such, it makes sense to include low-load but high-speed exercises in your powerlifting squat workout.
Steps:

Stand in your normal squat stance.
Bend your legs and descend down to parallel.
Using your arms for added momentum, jump up as high as possible.
Land on slightly bent knees to absorb the shock of landing and repeat.
Try to minimize ground contact time between jumps – imagine the floor is hot.

Tips:

Do this exercise on a mat for comfort and safety.
Increase the load by holding dumbbells in your hands or a barbell on your back.
End your set when your jump height starts to decrease.

6. Paused bench press
Target muscles: Pectoralis major, deltoids, triceps.
Competition-style bench presses involve pausing with the bar touching your chest. This stops lifters from bouncing rather than pushing the bar up. Paused bench presses prepare you for powerlifting meets and also increase your strength off your chest, which is a common sticking point for many lifters.
Steps:

Adopt your usual bench press position and unrack the weight.
Bend your arms and lower the bar to your chest.
Pause with the bar touching your chest for 3-5 seconds.
Drive the weight back up and repeat.

Tips:

Use less weight than usual, as pausing makes the load feel heavier.
The longer you pause, the more difficult this exercise becomes.
Do not relax with the bar on your chest. Instead, stay tight like a compressed spring.

7. Close grip bench press
Target muscles: Deltoids, pectorals major, triceps.
While bench presses are usually described as a chest exercise, the triceps are equally involved. However, because the triceps are smaller and weaker than the pecs, invariably, they fail first. Close grip bench presses emphasize your triceps and can help make them less of a liability. Stronger triceps usually mean a bigger bench press.
Steps:

Lie on your bench and hold the bar with a shoulder-width grip. Plant your feet on the floor, push your upper back into the bench, and lift your chest.
Unrack the bar and hold it over your chest.
Bend your arms and lower the bar to your sternum. Keep your upper arms tucked into your sides throughout.
Drive the weight back up and repeat.

Tips:

Experiment with the width of your hands to see what feels most comfortable and effective.
You can also combine close grip bench presses with a pause to make them more demanding.
Avoid doing very close grip bench presses, which can be hard on your wrists, elbows, and shoulders.

8. Wide grip bench press
Target muscles: Pectoralis major, deltoids, triceps.
Wide grip bench presses emphasize your pecs, which are the engine that drives your bench press. Isolation exercises like dumbbell flys and cable crossovers are great for building bigger pecs but won’t do much for your strength. Wide grip bench presses are a critical accessory exercise if you want to press more weight.
Steps:

Lie on your bench and hold the bar so your hands are about six inches wider than your regular grip.
Plant your feet on the floor, push your upper back into the bench, and lift your chest.
Unrack the bar and hold it over your chest.
Bend your arms and lower the bar to your sternum. Keep your upper arms tucked into your sides throughout.
Drive the weight back up and repeat.

Tips:

Keep your upper back engaged to take stress away from your shoulders.
Do this exercise with a pause for a more challenging workout.
Experiment with the width of your hands to see what feels most comfortable and effective.

Read also: Learn how to absolutely nail the wide grip bench press to push your chest muscles to the max!
9. Floor press
Target muscles: Pectoralis major, deltoids, triceps.
Bench presses can be hard on your shoulders. It’s no coincidence that many powerlifters also suffer from chronic shoulder pain. Floor presses allow you to keep working on your bench press while giving your joints a well-deserved break. They’re also excellent for increasing triceps and lockout strength.
Steps:

Lie on the floor with your legs bent and feet flat. Hold your barbell over your chest using a medium-width grip. Press your upper back into the floor and lift your chest up.
Bend your arms and lower the bar until your elbows and triceps lightly touch the floor.
Press the bar back up and repeat.

Tips:

Lower the weight slowly to avoid jarring your elbows.
You can also do this exercise with straight rather than bent legs.
Try using dumbbells instead of a barbell to see which you prefer.

10. Plyo push-up
Target muscles: Pectoralis major, deltoids, triceps.
Plyometric or plyo push-ups develop explosive strength. After pausing, it can be hard to get the bar moving off your chest, which is where your explosive strength comes in. Plyo push-ups are one of the best upper body power and speed exercises around, and you don’t need any equipment to do them.
Steps:

Adopt the push-up position with your arms, legs, and body straight. Brace your core.
Bend your arms and lower your chest to within an inch of the floor.
Explosively extend your arms and push yourself up so your hands leave the floor.
Land on slightly bent elbows, lower your chest back down to the floor and repeat.

Tips:

Do this exercise on a mat for comfort and safety.
End your set when you start losing height.
Try to minimize ground contact time between reps by imagining the floor is hot.

11. Paused deadlifts
Target muscles: Hamstrings, gluteus maximus, quadriceps, latissimus dorsi, trapezius, rhomboids, biceps, forearms, core.
The most common sticking point in the deadlift is as the bar passes your knees. This is because you are in a mechanically disadvantageous position, as the bar is also furthest from your base of support. Paused deadlifts address this common weakness and should help you blast through this sticking point more easily.
Steps:

Set up for sumo or conventional deadlifts as usual.
Drive your feet into the floor and pull the bar up to about knee height. Pause for 3-5 seconds.
Push your hips forward and stand up straight to complete the lift.
Lower the bar back to the floor, reset your core and grip, and repeat.

Tips:

Stay tight during the pause, and do not allow your lower back to round.
The longer you pause, the more demanding this exercise becomes.
Don’t go too heavy too soon, as paused deadlifts are far more challenging than regular conventional or sumo deadlifts.

12. Romanian deadlifts
Target muscles: Hamstrings, gluteus maximus, erector spinae, rhomboids, biceps, forearms, core.
Romanian deadlifts target your posterior chain, which is the engine that drives your deadlift. Posterior chain is the collective term for your glutes, hamstrings, and lower back. Weakness in this area will not only reduce your deadlift performance but could also open you up to injuries. As such, Romanian deadlifts are doubly-important for powerlifters.
Steps:

Stand with your feet hip-width apart, knees slightly bent. Hold a barbell in front of your thighs with a mixed or double overhand grip. Brace your core and pull your shoulders back and down.
Hinging from your hips, lean forward and lower the bar down the front of your legs as far as your flexibility allows.
Stand back up and repeat.

Tips:

Do not round your lower back, as doing so can lead to injury.
Tuck your chin in and lengthen your neck to avoid stressing your spine.
Push your hips back and keep your weight on your heels to maximize posterior chain engagement.

Read also: Learn how to build a powerful posterior chain with Romanian deadlifts, or RDLs for short.
13. Good mornings
Target muscles: Hamstrings, gluteus maximus, erector spinae, core.
Good mornings get their name because, when you do this exercise, it looks like you are bowing to greet a Victorian-era friend! Weird images aside, this is an excellent posterior chain exercise and, because it doesn’t involve your arms, won’t tax your already overworked forearms and grip.
Steps:

Rack and hold a barbell across your upper back like you are doing squats. Stand with your feet shoulder to hip-width apart and knees slightly bent.
Hinging from your hips, lean forward as far as your flexibility allows. Do not round your lower back.
Stand back up and repeat.

Tips:

Use a squat bar pad for comfort.
Pull the bar down onto your upper back to step it moving as you lean forwards.
Push your hips back and keep your weight on your heels to maximize posterior chain engagement.

14. Barbell hip thrusts
Target muscles: Hamstrings, gluteus maximus, erector spinae, core.
This is another posterior chain exercise. However, unlike the previous few movements, it puts very little stress on your lower back, providing a welcome break for that already hard-working group of muscles. Barbell hip thrusts will improve your lockout strength and give you a better-looking butt.
Barbell Hip Thrust
Steps:

Sit on the floor with your upper back against a stable bench. Rest and hold a barbell across your hips. Bend your legs and plant your feet firmly on the floor.
Drive your feet into the floor and push your hips to form a straight line with your knees and shoulders.
Lower your butt back down to the floor and repeat.

Tips:

Use a bar pad or folded mat for comfort if required.
Drive your heels into the floor and not the balls of your feet to maximize hamstring and glute engagement.
You can also do this exercise with a dumbbell instead of a barbell or using one leg instead of two.

15. Ab wheel rollouts
Target muscles: Core, latissimus dorsi, triceps.
Your core can make or break your deadlift. Core is the collective term for the muscles of your midsection, which act like a weightlifting belt during deadlifts, squats, and most other strength training exercises. If your core fails, your midsection will collapse, and some of the force generated by your legs or arms will get lost. A rounded lower back is also weaker and more prone to injury.
Rollouts are one of the most powerlifting-specific core exercises, as they also involve your lats and triceps, both of which are very active during deadlifts.
Ab Wheel Rollouts
Steps:

Kneel down and place your ab roller on the floor in front of your legs. Hold the handles with an overhand grip. Brace your core and straighten your arms.
Push the roller away from you and lower your chest toward the floor.
Keeping your arms straight, use your core to pull the roller back up to your knees.

Tips:

Kneel on an exercise mat or foam pad for comfort.
The further you roll the wheel away from you, the more demanding this exercise becomes.
Reduce your range of motion if this exercise causes lower back discomfort.

Four-Day Powerlifting Workout
While the exercises listed above will make you stronger, you’ll get much better results from your training if you follow a more structured program. This workout plan emphasizes the big three powerlifts and also includes several complimentary accessory exercises to balance your musculature and improve your performance.
However, before beginning any of these workouts, make sure you prepare your muscles and joints with an appropriate warm-up. Begin with 5-10 minutes of easy cardio followed by dynamic mobility and flexibility exercises for the joints and muscles you’re about to use.
Finish off your warm-up with a couple of progressive sets of your first exercise to dial in your technique and get your nervous system ready for heavier weights.
Read more about warming up for strength training here.
Your Training Week
To avoid overtraining and allow adequate time for rest and recovery, this workout plan involves no more than two training days in a row and no more than two back-to-back rest days. This provides the ideal balance between work and recovery. Try not to change which days you train unless absolutely necessary.

#
Day
Exercise

1
Monday
Squat & accessory exercises

2
Tuesday
Bench press (1) & accessory exercises

3
Wednesday
Rest

4
Thursday
Deadlift & accessory exercises

5
Friday
Rest

6
Saturday
Bench press (2) & accessory exercises

7
Sunday
Rest

Workout 1 – Squat & accessory exercises

#
Exercise
Sets
Reps
Recovery

1
Squat
5
5
3-minutes

2
Paused squat
3
6-8
2-minutes

3
Bulgarian split squat
3
10-12 per leg
60 seconds

4
Leg press
3
10-12
60 seconds

5
Squat jump
3
8-10
90 seconds

Workout 2 – Bench press (1) & accessory exercises

#
Exercise
Sets
Reps
Recovery

1
Bench press
5
5
3-minutes

2
Paused bench press
3
6-8
2-minutes

3
Plyo push-up
3
8-10
90 seconds

4
Triceps pushdown
3
10-12
60 seconds

5
Face pull
3
10-12
60 seconds

Workout 3 – Deadlift & accessory exercises

#
Exercise
Sets
Reps
Recovery

1
Deadlift
5
5
3-minutes

2
Paused deadlift
3
6-8
2-minutes

3
Romanian deadlift
3
6-8
2-minutes

4
Hip thrust  
3
10-12
90 seconds

5
Ab wheel rollout
3
12-15
60 seconds

Workout 4 – Bench press (2) & accessory exercises

#
Exercise
Sets
Reps
Recovery

1
Close grip bench press
5
5
3-minutes

2
Wide grip bench press
3
6-8
2-minutes

3
Floor press
3
8-10
90 seconds

4
Seated cable row
3
10-12
60 seconds

5
EZ bar skull crusher
3
10-12
60 seconds

FAQs
Do you have a question about the best powerlifting exercises or our workout? No problem, because we’ve got the answers!
1. What weight should I use for these exercises?
The one thing we can’t tell you is how much weight to use for these exercises and workouts. After all, strength is determined by many factors, including age, gender, experience, and genetics.
So, spend your first week of training estimating your training weights. If an exercise calls for 6-8 reps, increase your weight over several sets until you feel you will get close to failure within the specified range. Use your final weight the next time you repeat that workout.
Use this process for all the exercises.
Then, week by week, work at increasing the loads, even if it’s only by 2.5 to 5.0 pounds. These small but gradual increases are the key to getting stronger. This is called progressive overload.
2. How long can I follow this workout plan?
Stick with our powerlifting workout plan until you notice your big three progress starting to slow. This could be 4-8 weeks or several months. Then, as the workout loses some of its, take a one-week deload (easy training week) and try and squeeze a couple more weeks of progress out of your training.
Then, when your progress grinds almost to a halt, quit this plan and start another one.
Check out our library of powerlifting programs here.
3. What diet should I follow with this workout plan?
Training to get stronger invariably means training to build muscle mass. Yes, some strength gains are neurological and not the result of muscle growth. However, a bigger muscle is a stronger muscle. It’s no coincidence that powerlifters are big and muscular.
To build muscle, you need a calorie surplus and at least one gram of protein per pound of body weight. Use this protein calculator to determine your precise protein needs. You also need to consume plenty of carbohydrates for energy and unprocessed fats for hormonal balance and general health.
Ideally, your meals should contain plenty of unrefined foods, including vegetables, whole grains, and other natural ingredients. While the occasional junk food treat probably won’t harm you, the healthier your diet is, the healthier you will be. After all, you are what you eat.
As such, there is no standard powerlifting diet, and you can follow any meal plan that meets your needs.
4. How do I get big like a bodybuilder but strong like a powerlifter?
While powerlifters are strong, bodybuilders are often bigger and are almost always leaner with more aesthetic physiques. Because of this, and depending on their goals, most people choose to follow either a powerlifting plan or a bodybuilding plan.
However, if you want the best of both worlds, you may want to consider powerbuilding. A powerbuilding approach builds muscle mass and strength in equal measure and uses training methods from both types of workout.
You can read more about powerbuilding here.
5. Can I make changes to any of the workouts?
You certainly can, but make sure you avoid changing the exercises too much. For example, while switching barbell for dumbbell floor presses would be fine, hitting the pec deck instead of the bench press would not as the exercises are too dissimilar.
So, look at the muscles involved in the exercise you want to replace and choose a similar alternative. And don’t replace an exercise just because it’s hard – it’s those challenging exercises that are responsible for your strength gains.
6. Can I train for powerlifting even if I don’t want to compete?
While powerlifting competitions are a lot of fun and can be very rewarding, training for one requires a lot of time and dedication.
Your training will need to peak at the right time, and you may also have to lose or gain weight to qualify for your chosen class. You’ll also need to decide whether you will compete equipped or raw and in which federation. There is a risk of injury as you train with ever more weight, and you may have to take time off work and travel to find a suitable meet.
Because of these details, many people follow a powerlifting program with no intention of ever stepping into the limelight and competing. They just enjoy lifting heavy weights and getting stronger, which, for them, is rewarding enough.
The good news is that you can always compare your performance against other lifters in your demographic and compete against your previous best lifts by tracking your one-repetition maximums in the squat, bench press, and deadlift. You can also use the Wilks calculator to compare your strength against other lifters, irrespective of weight and gender.
7. Is powerlifting safe?
Like all sports, powerlifting has some inherent risks. Lifting very heavy weights, failed reps, poor form, and simple accidents can all lead to mild to severe injuries. However, using the proper equipment and correct technique, respecting your body’s need for rest, staying within your limitations, and training hard but smart will mitigate many of these risks.
In reality, powerlifting is no more dangerous than basketball, soccer, football, etc. However, there ARE safer workouts, so if you are only training for general strength and health, you should probably consider something less risky, like progressive calisthenics or general strength training.
Closing Thoughts
Powerlifting is a very accessible strength sport. Unlike competitive strongman, you don’t need lots of specialist equipment, and you can train for powerlifting in almost any commercial gym.
Based on three common gym exercises – the squat, bench press, and deadlift – powerlifting is relatively easy to learn and much less difficult to get into than Olympic lifting. Buy a squat rack, bench, barbell, and weights, and you can even do powerlifting at home.
If you are looking for a way to build muscle and get super-strong, powerlifting is a great choice. More functional than bodybuilding, powerlifting is an excellent standalone activity and compatible with many other sports.
Use the exercises and workouts in this article to get stronger than ever before!

Beginner Deadlift Program – 1 and 2 Workouts a Week

Beginner Deadlift Program – 1 and 2 Workouts a Week

There aren’t many exercises that build muscle mass and strength like deadlifts. Working almost every muscle in your body, deadlifts are arguably the most productive thing you can do with a weighted barbell.
Deadlifts are highly functional, teaching you how to bend and lift heavy objects off the floor safely, i.e., using your legs and back together and without rounding your lumbar spine.
Regardless of what you’re training for, you’ll probably reach your goals sooner if you include deadlifts in your workouts.
All that said, deadlifts can also be intimidating, and many beginners are reticent to try them. Some so-called fitness experts make matters worse by labeling the deadlift as dangerous, stating that they cause back injuries.
The truth is that any exercise can cause injuries when performed incorrectly. Deadlifts are actually pretty safe when done properly and with an appropriate load. So, by all means, respect the deadlift but don’t fear it.
The programs in this article are designed to help you go from zero to certified deadlifting hero!
Deadlifting Form Basics
A correctly performed deadlift is a thing of beauty. With all your joints and muscles working in synergy, even heavy weights come off the floor relatively smoothly. However, while a well-performed deadlift is one of the best back-building exercises around, an ugly deadlift can expose you to a whole world of hurt.

So, it makes sense to start this article with an overview of how to deadlift. Follow these steps to make sure you are deadlifting with good technique. If in doubt, seek out a knowledgeable trainer and get some hands-on coaching.
Read more about mastering the deadlift here and common deadlift technique faults and how to fix them here.

Place your loaded barbell on the floor so it’s about mid-shin height. Officially, the bar should be nine inches off the deck. Using standard-sized Olympic plates means the bar should be at the correct height.
Stand in the center of the bar with your feet about hip-width apart. Keep your feet parallel or turn them slightly outward. The bar should be directly over the middle of your feet and around an inch from your shins.
Lean forward and hold the bar using a shoulder-width double overhand or mixed grip. Wrap your hands tightly around your bar and put your thumb on top of your first two fingers to reinforce your grip and avoid slipping. Use chalk if you’ve got sweaty palms.
Straighten your arms, lift your chest, arch your lower back, and pull your shoulders down and back. Your hips should be below shoulder height. Look at the floor around ten feet in front of you.
Inhale, brace your abs and get ready to lift. Pull the slack out of the bar, so your entire body feels coiled like a spring. Flex your lats and press the bar backward against your legs. It doesn’t have to drag up your shins and thighs but should be in light contact at all times.
Without bending your arms, press your feet into the floor and extend your knees and hips simultaneously. As you break the bar away from the floor, drive your hips forwards, continue extending your knees, and stand up.
Do not allow your hips to rise faster than the bar, as this increases the distance between the weight and your feet/legs, putting unnecessary stress on your lower back.
Your knees and hips should be locked out at the top of the movement, but there is no need to lean backward. Just stand up straight and proud!
Keeping your arms straight, push your hips back, bend your knees, and lower the bar down the front of your legs to the floor. Maintain control of the weight – don’t just drop it – but there is no need to go super-slow.
Let the weight settle on the floor, reset your grip and core, and blast out another rep!

Beginner Deadlift Program – 1 Day a Week
This program is for anyone who knows how to deadlift but doesn’t do it regularly. It’s also a good option for exercisers returning from a training break.
One deadlift workout per week might not sound like a lot, but this exercise is intense and cause severe residual systematic fatigue. Most beginners will soon start to feel overtrained if they deadlift more frequently. This workout also includes some basic deadlift accessory exercises to boost your general strength and deadlift performance.
Finally, make sure you warm up before doing this or any other strenuous workout. Begin with some light cardio followed by dynamic mobility and flexibility exercises for your lower body and back. Finish off with 1-2 sets of light deadlifts for practice and reinforce good technique.

#
Exercise
Sets
Reps
Recovery

1
Deadlift
3
6-8
2-3 minutes

2
Leg curl
2
10-12
90 seconds

3
Hip thrust
2
10-12
90 seconds

4
Romanian deadlift
2
12-15
90 seconds

5
RKC plank
3
20 seconds
90 seconds

Exercise Instructions
You’ll get more from this workout if you perform all the exercises with perfect form. The correct technique is generally safer and more effective, so make sure you follow these instructions.
1. Deadlift
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.

What would a deadlift program be without deadlifts? According to Joe Weider’s priority principle, you should always put the most important exercises at the start of your program, which is why you’ll be deadlifting first.
Use a weight that allows you to perform 6-8 clean reps per set. This will take a little experimentation to identify, but you should get it within a workout or two.
Check out the instructions above to ensure you are deadlifting like a boss!
Tips:

Use gym chalk (not lifting straps) to reinforce your grip.
If you use a mixed grip, make sure you switch your hands around set by set.
Do your deadlifts in flat minimalist shoes or barefoot if possible.

2. Leg curl
Target muscles: Hamstrings.
The hamstrings play a big role in deadlifts, working alongside your glutes to extend your hips. Weak hamstrings will severely undermine your deadlift performance, and leg curls are one of the best ways to isolate and strengthen this vital muscle group.
Steps:

Lie on your front of the leg curl machine with your knees in line with the lever arm pivot point. Hold onto the handles and brace your core. Press your hips down onto the bench.
Bend your legs and curl your heels up toward your butt.
Extend your legs and repeat.

Tips:

Do not allow the weights to touch down between reps.
Squeeze rather than jerk the weight up to make this exercise as safe and effective as possible.
Do seated or standing leg curls if preferred.

3. Hip thrust
Target muscles: Gluteus maximus, hamstrings.
The barbell hip thrust is an awesome glute and hamstring exercise that’s also very lower back-friendly. It’s a popular deadlift accessory exercise that targets two vital muscles – the glutes and hammies. In most cases, as you get stronger with hip thrusts, your deadlifts will get stronger, too.
Steps:

Sit on the floor with your upper back against a sturdy bench. Rest and hold a barbell across your hips. Bend your legs and place your feet flat on the floor.
Drive your feet into the floor and lift your hips up so they form a straight line with your shoulders and knees.
Lower your butt back to the floor and repeat.

Tips:

Rest the bar on a squat bar pad or folded mat for comfort.
You can also do this exercise without a bench if more convenient.
Drive your heels into the floor, not your toes, to maximize posterior chain engagement.

4. Romanian deadlift
Target muscles: Gluteus maximus, hamstrings.
Unlike conventional deadlifts, Romanian deadlifts start from standing, and the weight never touches the floor. However, differences aside, this is an excellent posterior chain exercise that will boost your deadlift by improving your lockout strength. It’s also good for your upper back, grip, and hamstring flexibility.
Steps:

Stand with your feet hip-width apart and hold a barbell in front of your thighs. Bend your knees slightly, brace your core, and pull your shoulders down and back.
Hinging from the hips, push your butt back and lean forward, lowering the weight down the front of your legs. Do not round your lower back.
Drive your hips forward and stand back up.
Continue for the desired number of reps.

Tips:

Use a double overhand or mixed grip as preferred.
Lean as far forward as your flexibility allows, but do not round your lower back, as doing so can cause injury.
Use chalk or lifting straps to reinforce your grip as necessary.

Related: Complete Romanian Deadlifts (RDLs) guide.
5. RKC plank
Target muscles: Core.
The core is the collective term for the muscles of your midsection. Encircling your internal organs like a weightlifting belt, the core muscles contract inward when you brace to support your lumbar spine. As such, a strong core is critical for a big, safe deadlift. RKC planks are a very time-effective way to build core strength.
Steps:

Kneel on all fours and then rest your upper body on your forearms, hands parallel. Brace your core and walk your feet out and back so your body is straight.
Tense your legs, glutes, core, chest, shoulders, and arms as hard as possible.
Without holding your breath, maintain this position for 20 seconds.
Relax, rest, and repeat!

Tips:

Clench your fists to generate more full-body tension.
Imagine you are pulling your toes toward your elbows to engage your abs as much as possible.
If you can do this exercise for more than 20 seconds, you probably weren’t tensing your core hard enough!

Beginner Deadlift Program – 2 Days a Week
If you are already a regular deadlifter or have been doing our once-a-week deadlift program for a couple of months, you are probably ready to graduate to deadlifting twice a week.
However, to avoid burnout and injury, you won’t be doing the exact same workout both times. Instead, you’ll alternate between two types of deadlifts and several different accessory exercises.
As always, you must start your workouts with a thorough warm-up to ensure your joints, muscles, and nervous system are ready for what you’re about to do.
Do the following workouts several days apart, e.g., Monday and Thursday, to provide adequate time for rest and recovery. Take an extra rest day between workouts if you still feel tired.
Workout 1

#
Exercise
Sets
Reps
Recovery

1
Deadlift
5*
5
2-3 minutes

2
Snatch grip deadlift  
3
6-8
2-3 minutes

3
Leg curl
3
10-12
90 seconds

4
Box jump  
3
6-8
90 seconds

5
Stability ball dead bug
3
10-12
90 seconds

*Two moderately-heavy sets and three heavy sets.
Workout 2

#
Exercise
Sets
Reps
Recovery

1
Deficit deadlift  
5*
5
2-3 minutes

2
Paused deadlift  
3
4-6
2-3 minutes

3
Rack pull  
3
4-6
2-3 minutes

4
Kettlebell swing  
3
12-15
90 seconds

5
Ab wheel rollout
3
12-15
90 seconds

*Two moderately-heavy sets and three heavy sets.
Workout 1: Exercise Instructions
You’ll get more from these workouts if you perform all the exercises with perfect form, so make sure you follow these instructions:
1. Deadlift
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.

The five by five (5 x 5) set and rep scheme is one of the best ways to build muscle mass and strength. It’s been popular for close to a century, and that’s because it works! Do your first two sets with a moderate weight, and then go heavy for your last three efforts. However, don’t go so hard that you cannot maintain that all-important perfect technique.
Tips:

Consider wearing a lifting belt for added lower back support.
When in doubt, rest longer between sets to maximize your performance.
Increase your weights by 2.5 to 5 pounds every week or two.

2. Snatch grip deadlift 
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
Snatch grip deadlifts put you into a less biomechanically efficient position at the start of each rep. Making things harder will increase your speed and power off the floor, translating to a bigger deadlift a few months later. Don’t go too heavy too soon with this exercise; it’s harder than it sounds!

Steps:

Stand behind your barbell with your toes under the bar, feet shoulder to hip-width apart.
Reach down and grab the bar using a wider-than-shoulder-width double overhand grip.
Straighten your arms, lift your chest, drop your hips, and brace your abs.
Drive your feet into the floor and, without rounding your lower back, stand up straight.
Lower the weight back to the floor and repeat.

Tips:

Use straps and or chalk if necessary.
Tuck your thumbs under your fingers (hook grip) for a more secure hold on the bar.
The wider you put your hands, the more challenging this exercise becomes, so adjust your grip accordingly.

3. Leg curl
Target muscles: Hamstrings.
If you’ve done our once-a-week program, you’ll have already done leg curls for your hamstrings. If you haven’t, you are sure to appreciate how good this exercise is for isolating and strengthening your hammies. Use the seated leg curl machine if you used the prone model last time, or vice versa.
Check out the instructions above to ensure you are doing leg curls correctly.
4. Box jump
Target muscles: Quadriceps, gluteus maximus, hamstrings, calves.
A good deadlift starts with a powerful extension of the hips and knees. Because of the weight involved, you might move slowly, but you should always try to lift explosively. Box jumps are one of the most accessible lower body power exercises around. They’re also pretty knee-friendly.

Steps:

Stand a couple of feet away from a sturdy knee-high box. Your feet should be roughly hip-width apart. Ideally, use the same stance as you do for deadlifts.
Bend your knees, flex your hips, and swing your arms behind you.
Swing your arms forward and use this momentum to help you jump forward and up.
Land on the box with slightly bent knees to absorb the shock of landing.
Step down, reset your feet, and repeat.

5. Stability ball dead bug
Target muscles: Core, hip flexors.
Your core acts like a natural weightlifting belt during deadlifts, and the stronger it is, the more weight you’ll be able to lift. The stability ball dead bug might look like a simple abs exercise, but it’s actually very intense and one of the best ways to strengthen your anterior and deep core muscles.
Steps:

Lie on your back with your legs bent and knees over your hips. Brace your core and press your lower back into the floor. Hold a stability ball against your knees with both hands.
Extend your right leg and left arm, lowering them down toward the floor. Meanwhile, press your left leg and right hand into the ball.
Return to the starting position and then switch sides.
Continue for the desired number of reps.

Tips:

The more forcefully you push against the ball, the more demanding this exercise becomes.
Use a medium-sized stability ball for this exercise – 45-55cm is ideal.
Press your lower back into the floor throughout to fully engage your abs.

Workout 2: Exercise Instructions
1. Deficit deadlift 
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
Deficit deadlifts force you to squat deeper at the start of each rep. This increases the range of motion and reduces your mechanical advantage for lift-off. As such, you’ll need to work harder at the start of each rep. This will make you stronger and faster off the floor.
Steps:

Place your barbell on the floor and place a bumper plate in the center. Stand on it with a narrow stance.
Reach down and grab the bar using a shoulder-width mixed or double overhand grip.
Straighten your arms, lift your chest, drop your hips, and brace your abs.
Drive your feet downward and, without rounding your lower back, stand up straight.
Lower the weight back to the floor and repeat.

Tips:

The thicker the plate you stand on, the more demanding this exercise becomes.
Take care not to round your lower back.
Use less weight than for conventional deadlifts; this exercise is TOUGH!

2. Paused deadlift
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
A lot of people struggle to lock out a heavy deadlift. This is called a sticking point. Paused deadlifts train you how to push past sticking points by stopping precisely where deadlifts are hardest. Incorporating this exercise into your deadlift workouts should mean fewer failed reps.
Steps:

Set up for deadlifts as normal.
Drive your feet into the floor, extend your hips and knees, and stand up. Pause for 2-3 seconds when the bar reaches your knees. Stay tight!
After pausing, push through to lock out and stand up straight.
Lower the bar back to the floor and repeat, pausing midway through every rep.

Tips:

Use 30-40% less weight than for conventional deadlifts.
Pause above and below your knees to see which works best for you.
The longer you pause, the more challenging this exercise becomes.

3. Rack pull
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core, latissimus dorsi, trapezius, rhomboids, deltoids, biceps, triceps, and forearms.
Rack pulls are partial deadlifts that start from just above knee height. This reduced range of motion allows you to lift heavier weights and work on your lockout strength. Rack pulls are also an excellent upper back and trap builder. A bigger, more muscular back will enhance your deadlift performance.
Steps:

Using a power rack, raise your barbell just above knee height.
Stand behind the bar and hold it with an overhand or mixed shoulder-width grip.
Hinge forward at the hips, brace your core, and pull your shoulders down and back.
Drive your hips forward and stand up.
Lower the bar back to the rack and repeat.

Tips:

Do not use a deadlift bar for this exercise, as doing so could damage it.
You can also do this exercise by raising the weights on blocks, i.e., block pulls.
It’s okay to use straps for rack pulls, as you could potentially be lifting more weight than you’re used to.

4. Kettlebell swing
Target muscles: Gluteus maximus, hamstrings, quadriceps, erector spinae, core.
Like box jumps in the previous workout, this exercise is designed to improve speed and power. The more explosively you break the bar away from the floor, the more likely you are to blast through your sticking points. Kettlebell swings are a safe, accessible, and effective explosive hip hinge exercise.
Steps:

Hold a kettlebell in front of your thighs and stand with your feet about shoulder-width apart. Brace your core and pull your shoulders back and down.
Bend your knees slightly, push your butt back, and hinge forward at the hips, lowering the weight between your knees.
Drive your hips forward and use this momentum to swing the weight forward and up to shoulder height.
Lower the weight and repeat.

Tips:

Imagine you are jumping forward to properly engage the correct muscles.
Do not swing the weight above shoulder height, as doing so increases the risk of injury.
Take care not to round your lower back or hyperextend your spine at any point.

5. Ab wheel rollout
Target muscles: Core, latissimus dorsi.
Ab wheel rollouts are one of the most effective core exercises. They’re basically a moving plank but also involve your lats and even the long head of your triceps. These are the same muscles you use during deadlifts to keep the barbell close to your legs. As such, the rollout is a very deadlift-specific core exercise.
Steps:

Kneel on the floor and place your wheel/roller in front of your knees. Use a folded exercise mat for comfort.
Hold the handles with an overhand grip. Brace your core and pull your shoulders down and back.
Keeping your arms straight, roll the wheel out in front of you and lower your torso down toward the floor. Do not hyperextend your lower back.
Pull the wheel back up to your knees and repeat.

Tips:

Shorten your range of motion if you feel this exercise in your lower back.
No ab wheel or roller? No problem! You can use a barbell loaded with small plates instead.
If your core is strong, you can do this exercise standing instead of kneeling.

Deadlift Program – FAQs
Do you have any questions about these programs or deadlifts in general? That’s okay because we’ve got the answers!
1. What weight should I use for deadlifts?
Sadly, this is the one question we can’t answer! Lots of things determine how much weight you should use for deadlifts, including your gender, experience level, genetics, and current one-repetition maximum.
The best advice we can give you is to use a weight that allows you to complete the prescribed number of reps, but only just. The last rep or two should feel challenging but not impossible. Leave about 1-3 reps in reserve. Think of this load as quite heavy and not your absolute max.  
As you get stronger, gradually increase the weight by 2.5 to 5 pounds, so you continue to improve.
If you get to the end of a set and feel you have more to give, feel free to do an extra rep or two. Then, make a note in your training journal to put more weight on the bar next time.
Put these tips into action, and progress is all but guaranteed.
2. Do I need to wear a belt for deadlifts?
While you don’t have to wear a lifting belt for deadlifts, many people find them helpful. A belt gives you something to brace your abs against, so you can create more intra-abdominal pressure. IAP helps support your lumber spine and prevents it from rounding as you lift.
You should be able to produce plenty of IAP without a belt, but when lifting heavy weights, more support is seldom a bad thing.
If you wear a belt, save it for your heaviest sets so you can practice bracing naturally. Then put on your belt when you need some extra assistance.
3. What’s the difference between a double overhand and mixed grip for deadlifts?
A mixed grip, where one hand faces forward and one faces backward, stops the bar from rolling out of your fingers, making you less likely to drop the weight unexpectedly. Most lifters use a mixed grip for heavy deadlifts.
However, using a mixed grip puts a lot of tension on your supinated biceps and can result in muscle tears. You may also develop muscle imbalances if you always turn your hands the same way.
You can avoid these issues by alternating sides when using a mixed grip and using an overhand grip for your earlier, easier sets. Save your mixed grip for your heaviest sets.
Alternatively, you can just stick with the double overhand grip for all your sets, which is safer and more balanced despite being weaker. However, your grip will probably fail before your legs and back.
Weigh up all the options and decide which is right for you.
4. Are deadlifts dangerous?
All exercises can be dangerous when performed incorrectly, including the deadlift. However, because of the weights, joints, and muscles involved, improper deadlift form can cause serious injury. That said, deadlifts also teach you how to safely lift heavy weights from the floor, i.e., using your legs and lower back together.
Most deadlift injuries are caused by lifting too much weight or sloppy form. Avoid these mistakes, and deadlifts are probably no more dangerous than any other barbell exercise.
5. Can I change any of the exercises in the workouts?
Providing you keep the main exercises the same (deadlifts!), you are free to make alterations to these programs. However, you should select similar movements so as not to change the intended effects of the program. For example, you could do stiff-legged deadlifts instead of Romanian deadlifts. However, doing leg presses instead of leg curls would be a mistake.
Finally, don’t switch out an exercise simply because you find it difficult. It’s the hard exercises that drive most of your fitness and strength increases. Embrace the suck and don’t try and hide from it!
6. How should I incorporate these workouts into my weekly training program?
These deadlift workouts are designed to be part of a weekly split routine. As such, you need to slot them into your training plan. The main thing to remember is that you need to keep your deadlift workouts separate from your leg and back workouts. Training your legs and/or back the day before or after a deadlift workout will be too taxing for most people.
Possible splits include:

Monday – Deadlifts
Tuesday – Chest and Shoulders
Wednesday – Rest
Thursday – Legs (focusing on the quads and calves)
Friday – Back and Arms
Saturday – Rest
Sunday – Rest

Or:

Monday – Deadlifts (1)
Tuesday – Chest and Triceps
Wednesday – Legs (focusing on the quads and calves)
Thursday – Back and Biceps  
Friday – Rest
Saturday – Deadlifts (2)
Sunday – Rest

Experiment with a few different training setups to see which you prefer.
7. What is the best diet when training for a bigger deadlift?
Sadly, there is no such thing as an official deadlift diet. Ultimately, your diet needs to match your body composition and performance goals and support your training.
If you want to get stronger and build muscle, the main thing you need is a daily calorie surplus of about 300-500 calories. This will give your body the energy it needs to recover and grow.
However, if you want to lose fat and get leaner, you need a 300-500 per day calorie deficit. This will force your body to burn fat for fuel. That said, you probably won’t build much muscle or get as strong when you are in a deficit.
Adopt the eating plan that best meets your caloric and nutrient goals. However, whether you want to lose or gain weight, make sure you are consuming adequate protein – typically one gram per pound of body weight.
More on Deadlifts:

Wrapping Up
While the occasional deadlift workout can be beneficial, you’ll get better results if you follow a more structured training plan. Powerlifters, who are arguably the best deadlifters on the planet, dedicate entire training sessions to this awesome exercise. This approach works for them, and it’ll work for you.
Use our beginner deadlift workouts, and your strength and performance will soon start to improve. However, remember that the deadlift is just one exercise, and your deadlift training should be part of a more-rounded workout plan.

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