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How to increase the working weight in the deadlift

This training program for deadlift strength, designed for one lesson per week, will consistently prepare you to increase your working weight when lifting the barbell from the floor, and not from the stands. In just eight weeks you will set a new personal record! Tell us in the comments about your experience of increasing working weight in the deadlift, what anabolic steroids were used in training, what kind of sports nutrition and regimen? Barbell squats are, of course, awesome. When you reach a certain level and become strong enough, everyone will pay attention to you. However, now among real fans of the barbell, it is the classic deadlift that has become more popular than ever.

However, I must be honest: the barbell pull was not easy for me. I have never had long arms or powerful extensor muscles of the back. It took a lot of time to acquire a certain technique and appropriate figure, as well as to understand which auxiliary exercises and which training method is more effective to increase the weight on the barbell and the strength indicators of the body as a whole. I experimented with all possible programs in powerlifting and bodybuilding and did everything I could think of to get ahead.

All of the above is good news for you because I ended up lifting 700 pounds (317.8 kg) in competition and 705 pounds (320.5 kg) "out of the pit" in the gym. Thus, I understand something about how to increase the result in the deadlift and how to train to achieve good results, initially having not the most favourable conditions.

With this program, I increased the working weight, which I could lift from 230 kg to about 300 kg. If you approach training wisely, you can also benefit greatly from it, and it doesn't matter what your initial level is.

Disadvantages of the standard approach

There's one thing that pisses me off– some of the guys in the gym are just not able to learn the basic principles. An overstretched program is the main factor that prevents them from succeeding.

Here is an example of how they reason: «I just lifted 230 kg! In a few times, I will raise 270!» Sorry, but first you should go to the scales, which are located between these two. These are 232, 235, 240, 250 kilograms, etc. Just because you lifted the bar with five pancakes doesn't mean you're going to lift it with six! It may be a couple of years before you get to 270. And if you don't take the issue of your classes seriously, this process can take much longer. A very modest and feasible task: to increase the weight by 5 kg every three months. This is 20 kg per year, 40 kg for two years and 60 kg for three if you exclude all factors that can slow down this growth.

Of course, no one wants this development; everyone wants to lift an extra 50kg today. Who has three extra years for gradual training?

So, this program sets an achievable goal: we increase the weight by 5-7kg in eight weeks, and this is a great success. 10kg or more? That would be a miracle. You will be able to lift a really big weight in due time if you will conduct one high- quality training cycle after another. Approach each exercise with responsibility and one day you will find that you can easily lift the weight you could only dream of.

Pull from racks: doing it right

My favourite way to prepare for lifting a lot of weight is to pull from a rack (deadlift from skirtings) or, as it is also called, partial draft. It is often used when they want to achieve good results in the deadlift.

If during this auxiliary exercise you are lifting a very large weight ... then you are doing it wrong. You should not raise more than about 10% of your maximum at the full deadlift. If you have not accepted a position that accurately repeats the one you are in, performing a deadlift, then you are doing it wrong. Very often, guys, making a pull from the racks, take a position in which, for example, the barbell slides too much on the legs or raise it as if using a lever, which does not happen when performing a normal pull. In such cases, the benefit of this exercise for full deadlift is minimized.

This program assumes that when performing partial traction, you will take the same position as for completing the deadlift. An indicator that you got up differently is the ability to lift a weight that slightly exceeds 10% of the maximum that you lift in a deadlift.

Do not neglect full amplitude motion!

Another mistake of many programs is the great attention paid to individual parts of the movement, in connection with which there is a constant overload of the same muscles. Being engaged in this program, every week you must change the height of the racks to work out all the weak points and to work out the movement completely. Each week, you will first perform only the upper part of the movement, and then do the same movement already completely, from the floor and with greater speed.

Why off the floor? The common mistake of those who want to improve the results of the deadlift is to refuse full thrust, while the loads when performing partial-amplitude thrust increase. You need to pull the bar off the floor to constantly feel what this movement should be like.

Updates on the program

• Please note that when you partially pull from the racks, you are working through the upper part of the movement, and not trying to lift the maximum weight. My idea is to stay on a weight that feels like “heavy” and not “maximum”. The next time you do an exercise at this height, try to take more weight than what you took last time for the same height.

• The bar pull can be of different types, and you can use the grip that you like best. I suggest using a weight that you can hold without straining to the limit, two sets of 6 reps.

• Exercise "good morning" (slopes with a barbell on the shoulders) should be performed with ease. When I switched to 320 kg in a deadlift, I never took more than 90 kg for this exercise, performing one approach of 10 repetitions. Here you need to focus on how to stretch your hamstrings, but you need to be careful when doing it. The purpose of this exercise is to develop the back of the thigh, so you should not do a half-inclination, half-squat.

• If we talk about squats, then these 8 weeks put them in the background. Ideally, you should start with them every workout to warm up. This is a great workout for a deadlift. Start your workout with 5 easy squats, then do traction from the racks.

• Before you start complaining that you are suddenly losing dexterity in squats, I’ll say that I don’t think that this is true, because I included them in the program, if only for warming up. Remember - this is the best program to increase the working weight in traction.

• In the seventh week, unless of course, it is an extremely bad day, and if you didn't mess up anything while running the program, you will need to lift 90% of the weight. If not, I recommend doing two-week unloading and then try again. Why? Because the lack of strength over time can be filled, thanks to the training that you did earlier. Often, more time to recover is the key to achieving a new personal record. Many neglect recovery and think that their results will increase greatly if they take fewer breaks; however, this never happens.

• If in the seventh week you managed to raise the desired weight, then in the eighth you should do the unloading, working only with a light bar: pull up, then lower it down. Then next week try setting your new high.

 

Deadlift program

1st week

1. Traction from racks The barbell is located just below the knees; work out the upper part of the movement; perform as many times as necessary for warming up.

2. Deadlift of the rod

5 repetitions (with a weight equal to 60% of 1RM (repeat maximum is the maximum weight with which you can make a given number of repetitions))

3. Inclined draft rod

2 sets of 6 reps

4. "Good morning" - slopes with a barbell on the shoulders

4 sets of 10 reps

2nd week

1. Traction from racks The barbell is located just below the knees; work out the upper part of the movement; perform as many times as necessary for warming up.

2. Deadlift of the rod

5 reps (with weight equal to 65% of 1RM)

3. Inclined draft rod

2 sets of 6 reps

4. "Good morning" - slopes with a barbell on the shoulders

4 sets of 10 reps

3d week

1. Traction from racks The barbell is located just below the knees; work out the upper part of the movement; perform as many times as necessary for warming up.

2. Deadlift of the rod

5 reps (with weight equal to 70% of 1RM)

3. Inclined draft rod

2 sets of 6 reps

4. "Good morning" - slopes with a barbell on the shoulders

4 sets of 10 reps

4th week

1. Traction from racks The barbell is located just below the knees; work out the upper part of the movement; perform as many times as necessary for warming up.

2. Deadlift of the rod

5 reps (with weight equal to 75% of 1RM)

3. Inclined draft rod

2 sets of 6 reps

4. "Good morning" - slopes with a barbell on the shoulders

4 sets of 10 reps

5th week

1. Traction from racks The barbell is located just below the knees; work out the upper part of the movement; perform as many times as necessary for warming up.

2. Deadlift of the rod

5 reps (with weight equal to 80% of 1RM)

3. Inclined draft rod

2 sets of 6 reps

4. "Good morning" - slopes with a barbell on the shoulders

4 sets of 10 reps

6th week

1. Traction from racks

The barbell is located just below the knees; work out the upper part of the movement; perform as many times as necessary for warming up.

 

2. Deadlift of the rod

5 reps (with weight equal to 85% of 1RM)

3. Inclined draft rod

2 sets of 6 reps

4. "Good morning" - slopes with a barbell on the shoulders

4 sets of 10 reps

7th week

1. Traction from racks The barbell is located just below the knees; work out the upper part of the movement; perform as many times as necessary for warming up.

2. Deadlift of the rod

5 reps (with weight equal to 90% of 1RM)

3. Inclined draft rod

2 sets of 6 reps

4. "Good morning" - slopes with a barbell on the shoulders

4 sets of 10 reps

8th week

Unloading week: we do not do a deadlift. We carry out a draft of a bar with lightweight and lower it down.

Next week we set our maximum in the rod pull from the floor.

And you use steroids for training, write us your tips in the comments?

 

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