2. While this program should result in at least a 20-50 pound increase in 1RM, one lifter experienced a 90-pound increase.
3. You'll only deadlift once per week, preferably 3-4 days after squatting. You'll also take every fourth week off from deadlifting.
Proper Pulling
Training the deadlift is simple. Hit it hard, hit it heavy, then let your body recover and grow.
There's really no need for fancy techniques like drop sets, super sets, or rest-pause sets. Effective programming for the deadlift involves
a well-planned progression in the amount of weight used. It also addresses and prevents overtraining, stimulates hypertrophy, and
reinforces proper technique.
Using the program below, it's not surprising to see a 20-50 pound increase in 1RM over a sixteen-week training period. I've even
witnessed as much as a 90-pound increase.
You'll only deadlift once per week, preferably 3-4 days after squatting. You'll also notice that you take every fourth week off from
deadlifting. This is to allow sufficient recovery and prevent overtraining.
Deadlifting is very taxing and the lower back muscles are often stressed heavily when squatting and during other heavy back
movements, so you need the break.
Instead, you'll train the lower back muscles during the fourth week, but with different exercises like good mornings, weighted back raises,
reverse hypers, and pull-throughs, keeping the reps in the 10-20 range.
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Failure to do so will only result in overtraining, making it difficult to progress from week to week, and in general screw up the whole
program.
It's also important to note that you don't recalculate your max at any point during the program. Strength increases have been factored
into the design of this program and adjusting the weights during the program will completely muck it up.
The Plan
Note: It should go without saying that you need to warm up before doing any of the workouts.
Week 4:No deadlifting, but feel free to do accessory movements like good mornings, weighted back raises, reverse hypers, or pull-
throughs in the 10+ rep range.
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