Here’s a simple, yet brutally hard and effective workout used by veterans to build rock solid muscles and work on your deadlift skills.
This specialization program has put 20 to 30 pounds of muscle in some people in just 6 to 8 weeks! That is not an exaggeration, it is a fact. One of them was a lifter of yesteryear named Harold Ansorge.
Don’t be fooled by the simplicity routines. You have to work really hard with heavy loads (whatever you define as heavy). Follow this to the letter for about 6-8 weeks and prepare to buy bigger clothes.
Deadlift Specialization Program
Deadlift 10 x 3-5
Deadlift 3 x 5
Respiratory deadlift 1 x 20
Notes: As you can see from the set / rep scheme, you need to lift a lot of weight. Alternate workouts, lifting every 3-5 days. Basically do this routine twice a week. If you haven’t recovered enough or feel exhausted, train once a week, every five days. Respiratory deadlifts are performed like the squat version, except that you place the bar on the floor, take three deep breaths, and then do another rep. Again, repeat, place the bar on the floor, three breaths and another repetition until you complete 20. As always, get plenty of rest, eat good food, and drink plenty of water. Remember to lift heavy and with maximum intensity.
Understand that to be successful in any weight training program, hard work is a must! Half effort does nothing for you. If you’re new to weight training or seriously out of shape, see a doctor first. End of disclaimer.