Although an often neglected exercise, the deadlift is outstanding for pretty much working EVERY muscle and forcing tremendous muscle growth for nearly every muscle in your body. How would you like to add as much as 10% onto your maximum single effort power deadlift in a short time? For instance let\'s say you are now deadlifting 400 lbs. for a single rep... How would you like to be deadlifting 440 lbs. within a few short workouts? Sounds good eh? Sure it does!
And you can do it, believe me, because in this weeks Elite Fitness News, my friend Dennis Weis will tell you how to achieve this goal in just five workouts. Using one of The 13 Secret Exercises Of Physique Champions that he describes in his free eBook of the same name. First, Dennis will show you how to make amazing improvements in your deadlift and then I\'ll tell you how to get a free copy of his eBook The 13 Secret Exercises Of Physique Champions - filled with Unusual Exercises for Unusual Results.
In case you have not heard of Dennis, here\'s a little more about him. Dennis is perhaps the ultimate bodybuilding trainer. He\'s been in the iron game for well over 40 years. And he\'s the author of the best selling 19 volume Digital Encyclopedia of Massive Bodybuilding. At his age, some would probably call him an old man. I consider him a wise veteran of the iron trenches. And the athletes that he has trained over the years call him "The Yukon Hercules" (yes, he really does live in Alaska)!
For more than 4 decades, Mr. Dennis Weis traveled the world meeting the great champions and experts of all time and he still does today.
- He\'s interviewed thousands of bodybuilders.
- He\'s trained with them.
- He\'s challenged them.
And he\'s discovered their muscle building secrets.
Now for the first time, he\'s compiled all of his writings from the past 40 years into the ultimate anabolic training system ever available. Here\'s a link where you can read more about his Digital Encyclopedia of Massive Bodybuilding guaranteed to show you how you can build a massive, ripped, muscular body using all the superior and highly secretive training methods of the bodybuilders Dennis interviewed over the past 40 years.
The Measured Movement Power Deadlift (Wooden-Plank Concept)
by Dennis Weis
The deadlift is a compound exercise that attacks the muscle groups in the lower and upper body including the latissimus dorsi, trapezius, erector spinae, gluteals, hamstrings, quadriceps, and psoas (hip flexors). Your forearm muscles, which grip the bar, are highly involved, so too are your muscles that stabilize your trunk such as your obliques and abdominals.
Roughly three quarters of your total muscle mass is involved in performing a deadlift. When compared to isolation exercises, compound movements that involve larger muscle groups force a hormonal training response that results in greater strength gains and the dynamics of the lift itself may also lead to greater gains in muscular hypertrophy. In basic terms, you will get stronger and build much bigger muscles!
Back in the early 1970s my maximum single deadlift record was in a slump at around 500 lbs. I decided to seek out a solution to this problem and immediately got in contact with Ernest F. Cottrell (who had been giving highly professional bodybuilding and powerlifting instruction for more than 20 years) through his personalized mail-order bodybuilding instruction service. Ernie sent me a Power Deadlift Specialization workout that literally catapulted my deadlift poundage almost overnight. The deadlift specialization program was performed twice per week on Monday and Thursday (Tuesday and Saturday is another option I used from time to time).
Here is the schedule that Ernie outlined for me:
MONDAY: Power Deadlift Workout
TUESDAY: Squat/Bench Press
THURSDAY: Power Deadlift Workout
FRIDAY: Squat/Bench Press
Since my primary goal was to specialize on the deadlift Ernie had me only doing maintenance work on the squat and bench press, just enough for slight improvement. POWER DEADLIFT WORKOUT
CONVENTIONAL DEADLIFT: Load a bar to your best 10 rep maximum poundage. Perform: 2 set x 6 reps (rest 3 minutes between the sets). This exercise is performed like the regular conventional deadlift except for two important differences: First, as you reach the vertical lockout position, shrug the shoulders up and back as far as anatomically possible while slightly bending the arms to activate the biceps; hold this position for 2 seconds, and then lower the barbell until the plates are about 2-inches off the floor, stop any further movement and hold for about 2-3 seconds, then begin the upward pull again and repeat the whole process again for 2 sets of about 6 reps. Upon completion of the 2 sets of 6 reps, I was advised to rest 8-10 minutes. Next is the . . .
MEASURED MOVEMENT POWER DEADLIFT (Wooden-Plank Concept): This is the secret exercise that will give a person that fantastic boost of power they are looking for in the deadlift . . . ! Prior to beginning this exercise you will need to obtain a couple dozen or so 2" by 12" by 2" long planks . . . and arrange them in even stacks (George Spellwin uses the "steps" from aerobic step classes instead) so that when a barbell is placed on them the bar will be positioned at the knees. Place a barbell on the planks or "steps" and load it up to a poundage which is 10% over your maximum single effort. My deadlift was 500 lbs., so I added 50 more pounds. If your best deadlift is 300 lbs., add 33 lbs., etc., etc. . . Now begin performing this lift in a conventional deadlift style, but for only one single effort in a s-l-o-w deliberate manner and with a firm lock-out. Do 6 to 10 single attempts (depending upon your existing energy level), resting 3-5 minutes between attempts.
Though you are deadlifting 10% more poundage that you could normally, the pull will psychologically seem easier because the heavier than normal weight is easily lifted only a few inches (from knees to lockout).
Ernie mentioned in the letter correspondence to me that the key to this exercise is to remove one 2" by 12" plank from each stack each workout - or a step if you\'re using George\'s modification. Ernie further went on to say that sometimes two and three planks could easily and safely be removed.
Ernie advised me to continue with the plank removal until I was finally doing the single rep deadlifts from the floor. Personally I found that removing one plank each workout wasn\'t always possible and sometimes I would remove a plank from each stack ever 4th workout instead. Regardless if I was removing a plank every workout or every 4th workout, the wooden plank concept is a really fast way to gain strength in the deadlift.
Note: Always begin the first single effort of the Measured Movement Power Deadlift from knee level to lockout even if you have graduated to the removing of many planks; work your way down to your present "level" of strength. Once you are down to pulling the deadlifts from the floor, add 10% more to the barbell and begin the procedure all over again as described.
After two cycles of the Measured Movement Power Deadlift(s) eliminate them out of your deadlift program for two or three months and then implement them back into your workout again if you wish.
The Measured Movement Power Deadlift (Wooden-Plank Concept) is one of 13 exercises in Dennis Weis\'s free eBook The 13 Secret Exercises Of Physique Champions - filled with Unusual Exercises for Unusual Results. If you\'re a Platinum Member of the Elite Fitness.com discussion forums, then I\'ve reserved a free copy for you. To download it free, sign in to with your user name on the Elite Fitness Discussion Forums and your password on the forums. There is no charge.
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And when you become a Platinum Member, you\'ll get a free copy of Dennis Weis\'s eBook The 13 Secret Exercises Of Physique Champions - filled with Unusual Exercises for Unusual Results.
When it comes to exercises, physique champions are not bound by the shackles of just doing the regular so called core exercise movements all the time; rather they are always experimenting, looking for unusual or more efficient exercises to perform.
Do as the champion bodybuilders do by closely examining the exercises you are currently performing and see if they are giving you the results you desire.
Here are just a few of the 13 little know secret exercises physique champions use to keep their muscles big & defined - all found in Dennis Weis\'s eBook The 13 Secret Exercises Of Physique Champions.
Be warned, the speed with which these little know secret exercises stimulate large scale gains in size and strength, may shock you. These private but secret exercises are T.N.T.! They will transform a dull, arduous, run-of-the-mill workout into an exhilarating and inspiring, enjoyable and productive experience! Become a Platinum Member of the Elite Fitness.com Discussion Forums today and get your free copy.
Yours in sport,