How you can Deadlift Every Single Day for Strength and Back Size



Video taken from the channel: Ben Pollack


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Deadlift Everyday Challenge (Day 19): Daru Strong (back dominant)

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Video taken from the channel: Barbell Brigade


Deadlifting Twice a Week for Gains

Video taken from the channel: STRENGTH CAMP

Deadlift Every Day: 6 Weeks to a Bigger Back and Deadlift. SQUAT: The king of all exercises. I have seen this repeated so many times, and I am not going to argue about the benefits of the squat.

But there are also reasons why it is not the king: There is little to. A series about the best back-building moves wouldn’t be complete without the conventional deadlift. There are a number of reasons why this exercise is so important for adding size and strength to your back.

The nature of the lift allows you to pull more weight than any other exercise; It trains both the lower and upper back at the same time. Electromyographic activity of the hamstrings during performance of the leg curl, stiff-leg deadlift, and back squat movements. The Journal of Strength and Conditioning Research,13(2), 168-174.

Gotshalk, L. (1984). Sports Performance Series: Analysis of the deadlift. Strength and Conditioning Journal, 6(6), 4-9. The deadlift is an extremely taxing exercise, and one that powerlifting experts suggest doing only once or twice a week—some even suggest it once every other week. So when I started doing it every weekday in December (Christmas excluded), my fellow gym-goers took notice. “I said to myself, ‘I knew the deadlift guy was going to be in today,’” one of them told.

By using light loads, you can train the motor pattern more often and more frequently. Repetition is needed for skill acquisition and deadlifting every day can help achieve that result quicker. Deadlifting every day could be used as a stimulus to break through plateaus. An athlete will train a skill for hours each day, in any way possible in order to stay sharp.

A deadlift can’t be consistently improved by only training it once a week. Here’s an example of how you could work in deadlifting every day, or involve some sort of. Here’s a step-by-step guide on how to deadlift.

With the barbell on the floor, stand with your feet shoulder width apart and your toes just under the bar. Bend at the legs and keep your back in a straight line. Grip the bar with either an overhand grip (palms facing back towards your body) or a mixed grip (one hand over, one hand facing out.).

By hitting the upper back with a careful combination of exercises in a various movement planes, you maximize your upper back strength and size. Day 1 A. Squat variation: 3-5 sets x 3-5 reps. Instead, do warm up sets with lighter weight and gradually increase your deadlift. A good rule of thumb is to start warm up with 50 percent of your 1 rep max for the deadlift. Also, set a time limit for your deadlift workout.

You do not want to spend all day in the gym. Every day limit the workout to 2 warmup sets and 3 working sets. Since we are lifting every day we need to keep the volume down or there will be no way to recover. Keep all sets less than 5 reps and rest periods to 2-3 minutes between working sets. For example, say your 1RM is 315.

Day 1 will look like this: Warmup sets: 5 reps @185lbs 5 reps @225lbs.

List of related literature:

To perform deadlifts properly, keep the low back slightly arched while bending the knees and grabbing the barbell with a shoulder-width grip (a).

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

As I mentioned earlier, there are several different ways to deadlift depending on your stance, depth, grip, knee action, and equipment.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Normally you would do all sets of the hang clean, then all sets of the front squat, but with the combination movements, you perform five reps for the hang clean and then on your last rep you keep the bar across your upper chest and shoulders and go right into your front squat for five reps.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

Hatfield18 and Garhammer111 both provide excellent instruction in the technique and biomechanics of the deadlift, and the clinician should encourage the use of the deadlift as one of the core lifts of most resistance training programs.

“Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book” by David J. Magee, James E. Zachazewski, William S. Quillen
from Scientific Foundations and Principles of Practice in Musculoskeletal Rehabilitation E-Book
by David J. Magee, James E. Zachazewski, William S. Quillen
Elsevier Health Sciences, 2007

If you practice several repetitions of Deadlifts in a row for strength training, make sure you systematically lower the load all the way to the ground for the safety of your back to prevent unnecessary stress on your lower back.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

(2) Using primarily the muscles of the back, lift the bar upward until it touches the upper abdominals, then lower it again, under control, back to the starting position; then immediately start your next rep.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Holding the weight on the back of your shoulders, with your feet either flat on the floor or with the heels elevated by one-inch blocks, keep your upper body straight and lower yourself into a full squat.

“Arnold” by Arnold Schwarzenegger, Douglas Kent Hall
from Arnold
by Arnold Schwarzenegger, Douglas Kent Hall
Simon & Schuster, 1977

You can’t, for example, think of any reason to do three sets of ten deadlifts, or even 4 × 8.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

Place the sandbag on your left shoulder and perform the same number of reps.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Is it better to do 5-rep-sets with deadlifts? Because I do 3×8 reps but I now have to use lighter weight because of the imbalence of my right bodyhalf

  • I’m about to deadlift twice a week.
    Using light weight in the middle of the week and then heavy on the weekend?

    I was thinking about doing: 20 > 15 >12 >10 > 8 > 5 reps
    Is it too much?

    I’m 17 and my max deadlift is 350 lbs so far, My goal is to hit 375 lbs
    so should I do this workout with 180 lbs to build up my strength?

  • True it how you attack an lift sqauts can get away with twice even bench and rows but deadlift no way it one day aweek if going 110%

  • I deadlift twice a week and squat once a week. I find if I do any more then I am very tired.

    I have a question though, which is better for putting on mass / size

    Squat or deadlift

  • why does this guy need straps for every exercise? theyre fucking 65 lb dumbbells relax i think you can hold them with ur hands for 10 reps

  • More bodyhub “facts” with no evidence

    Where is the proof or scientific evidence that says deadlifting increases grip strength? Grip strength and dead lifting don’t go hand in hand.

  • Thanks for the advices guys… i actually squat and bench press 2 times a week and deadlift once a week depends on the week… my workout program is like this 3 times a week 5×5 big lifts… week 1… day 1:squat, bench press, barbell row, day 2: Deadlift, over head press and bicep curls, day 3: squat, bench press, tricep extension… week 2 the toughest one…day 1: squat, bench press and deadlift, day 2: over head, press, barbell row, bicep curl and tricep extension, day 3: squat, bench press and deadlift what do you guys think

  • but some people do the same things a bit different ways, i got slightly confused in different people’s sayings and working outs. In dead lift, for instance, my friends hold the bar bell by opposite hand directions but in this video you are holding it in the same directions. Do they really differ and affect in our workouts?

  • You can never deadlift too much. Most pussies avoid it because its one of the most intense lifts. Deadlifts build leg, back, and arm strength. Thus it is the best lift for overall muscle growth.

  • Please tell me if this workout is fine..
    Day1-Lunges 4 sets
    Lat pull 4sets
    Bicep Curls 3sets

    Day 2
    Dipsx4 sets
    Shoulder Press x 4
    Deadlift 4-5
    I train 4 times a week
    Please guide if i need to improve this programme

  • Work for a moving company for 10 to 15 hours a day. You do all of this with furniture, every single day. You see results, its intense on your body but you see results quicker than any other job.

  • I absolutely love how every powerlifter tells you everything they can while on the other side these shitty bodybuilder will claim they are natural and are on a vegan diet. Ben you’re the man! Thanks for the advices over the years

  • I squat bench and deadlift 5x a week, works pretty nice, its really improved my form a fuck ton for sure! And its just a lot of fun doing the movements so often!

  • Train every thing in one day if you want to have overall stamina and be a fucking machine.. this shit like train biceps ones at week leg once at week is for people who used steroids or people who don’t want any progress and strength

  • Elliott your so knolegeble bro and the way you transfer the information from word of mouth is pretty clear and straightforward keep it up big guy.

  • What about pavel’s strategy in power to the people? Dealifts 5X a week, or Pavel’s and Dan Johns “easy strength” or 40 workouts challenge? anyone any toughts on that

  • K that dude w/ the red hat needs to STFU. While the other guy is talking, keep your stupid commentary out

    ” OH YEAHH!!”

    Stfu and talk when its your turn

  • My rule to follow is this…If I don’t have the the proper nutrients and supplements then I’m not gonna run my body into the ground by doing heavy dead lifts and squats. I gotta get shit done during the day so being destroyed is not a good thing. If I have replenishing nutrients dialed in (90 essential nutrients) then dead lifts 2 times per week is ideal. I like to walk out doors at least 25-30 miles per week because recovery is easy and I’m getting tons of vitamin D and I’m keeping my metabolism high. (15 min = 1 mile at 100cal) I think solid form and frequency above all is the route to take for honest gains. It’s personal. I don’t have monster legs but they are super toned and proportional to my frame. Peace.

  • you son of a bitch why dont you just give a direct answer piece of shit every video you must eat alot of shit when someone asks a question

  • I work on a garbage truck were I’m dumping garbage every day 6 days a week regular household garbage couches all that shit so it’s pretty taxing. Any tips on how I can incorporate some deadlifts/squats maybe once a week and not blow my shit out. I’m taking in about 4000 cals a day all whole foods no bs most protein powders fuck my gut up so I stay away from them. Any advice just to recoup quicker traning tips anything would be greatly appreciated. I’m 29 5’10 about 170 too if that’s a factor at all.

  • I am confused. Are you going commercial Elliott? I respect you like no one else, but Pepsi, really? Soft Drinks are the worst one can consume to become a stronger version of themselves.

  • 1 month ago I deadlifted 242 lb. I have done it before but this time when I did it more frequently near the every day challenge I [email protected]#$** my back, up and down. It scrued it up. Maybe to much weight

  • I’m confused…… ‘deadlifts for 5 repetitions for mass’ and ‘reps of 12 single arm lat pull downs for hypotrophy’ i don’t get it. What’s the difference between mass and hypotrophy?

  • My program involves doing hypertrophy & strength in one week, so the first three days is Hypertrophy & from thursday to saturday its Strength, mondays its bench, tuesdays its squats, wednesdays its deadlift then i repeat it again but its fo strength.

  • This video is a prime example of showing the difference between those lucky bastards that have great genetics and us normal bastards that kills ourselves to even try to come close to a good physique.

  • So deadlift is the best way to build overall mass, and a good foundation fir a great physique? I’m desperately trying to bulk up, being rather slim, but never really considered this exercise?

  • You nailed it. Few people train with intensity, especially those who think that “there’s no such thing as overtraining” yeah right.

  • “bros” are the laziest pussies alive. you don’t hear people who work in fields or mining complain about “overtraining” they work from sun up till sun down and those guys are strong as fuck. I know Sir Elliot will back me up on this.

  • I do push pull legs push pull, with heavy compound movements at the start of every workout. Bench for push, deadlift for pull, squat for legs. And every single time I either try to hit a PR 5 rep max, 3 rep max, or 1 rep max or tie with the current PR. Aslong as you take a deload every like 4 weeks yur good.

  • Fucking love Elliot and how he dosent give you the answer you want, barely even answers the question but gives you the info to make your own choice

  • I’m s freshman and trying to increase my deadlift. I start off 10 reps of a plate,8 reps of a plate and a 25,6reps of that plus 10, 4 reps of 2 plates then add 5 for 3 reps which is about 10lbs from my max. Will get any better doing this or should I lay off a little. I do this 2-4 times a week. Thanks

  • A newb, I deadlift 3 times a week. Not sure if I’m pushing my limits or not. 5×5 barbell deadlift nearly touching twice my body weight. Then, 5×5 at way over twice my body weight on the deadlift machine. Thing is I only get mild DOMS. Pretty sure I could push harder. 2x my body weight with the barbell and 3x on the machine. I have no idea if I’m working hard enough or wimping out. I wish trainers weren’t so damned expensive.

  • If u actually deadlift, like going upto ur 4 rep max daily ur body will give up. Unless ur on PED’s then go past ur 1rep max 3 -4 times a day��

  • Not to say I’m the strongest man ever but I focused for so long on pulling low and getting the lower lat that my upper back is completely lacking. So much so it’s a noticeable imbalance.

  • Do you find that dip helps you out with your lifts? For me it used to make my legs all wobbly, so I was just curious as I know that it can affect people differently.

  • Yeeeeaaahhhh i dont think the gym owner will be amused when i take the weights outside. Plus i have to take them up the stairs so no thank you

  • i dont give a fuck about the gain i do everyday cause i want to be the strong, i work out the rest of my life why i care about gain or have a big body for,

  • Hey Ben, when you say short lived bodybuilding career, does that mean you are no longer training using that method and you’re back to pure powerlifting techniques?

  • do you think doing each lift twice a week is good for a novice? I run canditos linear progression program.I basically have a heavy day and a technique day.

  • hey mark. a couple years back i got stabbed really bad. i have a giant scar on my chest and shoulders amd was seeing if u can give any tips about getting my bench up. any accessory lifts i can do to help? i follow you on facebook you can message me anytime. and btw i had ur slingshot but i ordered the wrong size so i had to send back. thanks man for your time

  • Yeah I tried dead lifting twice this week going heavier and my Max was down by about 30 pounds. Anecdotal or maybe I can get used to it. Maybe one heavy squat day one heavy deadlifts day two heavy chest days and shoulders and your back.

  • I did something like this with Elliott Hulse’s 5×5 program! Squatting every training day, benching 2 out of the 3 days, and deadlifting once. As a beginner it definitely helped me get comfortable with the movements and now I feel strong af:D

  • With all those dumb pictures of “deadlifts”. Not even going to bother reading the “info” on this. The dude clearly doesn’t deadlift himself

  • Because it FORCES your body to grow and get stronger. It also conditions the nervous system. I’ve been squatting every day and I within two weeks, I see results and not just around the legs. It supplements my other works. I’ve said this in other posts, but telling people you cannot squat/bench every day is like saying you can’t do heavy labor every day. My dad worked HEAVY construction and continued the same workout regime every day and he was a machine.

  • I just tried deadlifting heavy 2 days a week for 2 weeks way to much on me. I usually only deadlift heavy once a week I wouldn’t recommend doing this ow not a good idea.