Did you ever consider deadlift programming to lose weight and get fit? Did you ever think of deadlifts as a tool for weight loss and fitness? There is a good chance that you have not.
Walk into any gym, and you will see many more treadmills than deadlift workout stations. Go to the weight training area, and you still will not see many deadlift workout stations. You will find various isolation machines to work individual muscles. As well as benches for dumbbells, bench presses and incline bench presses.
In fact, you will probably never see a deadlift workout station. You will find power racks for squats and Romanian deadlifts. Barbells and kettle bells, but you will not find a specific workout station to do deadlifts. When you want to deadlift, you have to improvise where you can do your deadlift program.
Inside a power rack, with the safety rods removed. Outside the power rack, but you run the risk of getting in the way of people walking by. Find some other patch of gym turf where you can set up for deadlifts.
The point is that when people go to a gym to workout, they are usually not thinking deadlifts. Especially people who are overweight. Those who fight the battle of the bulge gravitate to walking or sitting exercises. The treadmill or the leg extension. The sitting bench press machine or the leg curl machine. When do you see an overweight man or woman doing a deadlift workout?
The Power of Simple Deadlift Programming
A simple deadlift program can help and accelerate your quest to get fit or fitter. If you are overweight now, stop thinking about machine workouts and start thinking about free weights. The weight room is intimidating, granted. But, you can really make great fat loss progress if you stick with a deadlift program.
The deadlift is not a very complicated move. But, it is not easy either. You have to stand up, bend down, keep great form and lift the weight off the ground to a standing position. It is beyond the scope of this post to lay out proper deadlift form. You can read more about how to deadlift with proper form here and here.
The main point of this post is to make you aware that deadlift programming is an excellent tool to lose weight and get fit. And, I will spell out a simple deadlift program that you can start (with your doctor’s permission) and grow with. You need to eat right, deadlift and rest. If you do these three things, your body is going to change.
You only need to deadlift once a week. Some people advocate deadlifting every other day or twice a week. But, I think that once a week is sufficient to see results. Especially if you also do a squat workout one other day of the week. If you do squat, do your deadlift workout about 3 days after your squat workout. They both work your legs hard and you need to rest in order to increase your muscle mass.
Why the Deadlift?
The simplest answer is that the deadlift works more muscles than just about any other weight training exercise. Other than the squat, the deadlift reigns king over all other weight training. Why go to the gym and sit in a chair to lift weights? You are just isolating specific muscle groups. You will gain much more by targeting all the muscles of your body at the same time. The deadlift is an excellent tool to accomplish that goal.
Many great athletes have just focused on the deadlift to improve their skills. Even in sports that on the surface, have little to do with deadlifting. Take running for example:
Allyson Felix Deadlift Programming Results
Barry Ross, US Track and Strength Coach, created a strength training program for Allyson Felix back in 2002.
He chose the deadlift as the centerpiece of her strength training workout.
Because the deadlift works a greater percentage of the muscles and involves multiple joints.
“Why waste time and energy on squats or leg press machines?” Ross wondered aloud in his 2004 article ‘The Holy Grail of Speed Training”.
In ten months, Allyson’s deadlift went from 125 pounds to 300 pounds.
As a result, her 200-meter sprint time improved and she ran the fastest 200 meters in the world (without resorting to drugs) for all women.
The deadlift helped to create an Allyson Felix net worth of over 8.5 million dollars. If world class athletes can benefit from deadlifts, so can you. You just have to start.
Hashi Mashi Deadlift Programming to Crush Obesity
- Deadlift once per week.
- Leave a rest period of 3 – 5 days between squats and deadlifts.
- For example, if you deadlift on Monday, do your squats on Friday, or vice versa.
- If you are a beginner, start slow, with light weights or even no weights.
- Focus on form, never sacrifice form.
- Estimate your 1 Rep Max also known as 1RM.
- For example, if you can lift a 45 pound olympic bar with proper deadlift form.
- And that feels heavy to you, then that is your 1RM.
- If you can lift 100 pounds on a barbell, one time, then that is your 1RM.
- Don’t go crazy trying to figure it out, just make an estimation based on what feels heavy to you.
- Always warm up before your deadlift workout.
- Walk for 10 minutes or run for five minutes and stretch out your legs.
- Focus on excellent nutrition.
- Eat vegetables, fruits, nuts, lean protein
- Eat real food and avoid processed, restaurant and take out food
- Learn how to cook for yourself
Week 1 of Your Deadlift Programming
- Every deadlift workout will follow the same pattern.
- We will use a 1RM of 100 pounds to illustrate a sample deadlift workout.
- First set: 12 deadlifts using 50 pounds or 50% of your 1RM.
- No rest between sets other than time to change weights.
- Second set: 8 deadlifts using 60 pounds or 60% of your 1RM.
- No rest between sets other than time to change weights.
- Third set: 5 deadlifts using 75 pounds or 75% of your 1RM.
- Those were your deadlift warm up sets.
- These are your deadlift work sets.
- Rest 1 minute
- Fourth set: 4 deadlifts using 80 pounds or 80% of your 1RM.
- Rest 2 minutes
- Fifth set: 4 deadlifts using 80 pounds or 80% of your 1 RM.
- Rest 3 minutes
- Sixth set: 4 deadlifts using 80 pounds or 80% or your 1RM.
Week 2 Deadlift Program
Deadlift warm up sets:
12 deadlifts with 50% 1RM
8 deadlifts with 60% 1RM
5 deadlifts with 75% 1RM
Deadlift workout sets
1 minute rest
5 deadlifts using 80% 1RM
2 minutes rest
5 deadlifts with 80% 1RM
3 minutes rest
5 deadlifts using 80% 1RM
Increase your deadlift work set repetitions to 6 deadlifts using 80% 1RM
Go up 5 or 10 pounds max in your deadlift work sets.
Start again with 4 reps.
Every time that you reach 6 deadlift reps, increase the weight of your work set by 5 to 10 pounds.
Raise your deadlift work set reps to 5.
Raise your deadlift work set reps to 6.
Week 7 go up in your deadlift weight another 5 to 10 pounds and go back to 4 reps.
Week 8 increase reps to 5.
Week 9 raise reps to 6.
Increase your deadlift weight another 5 or 10 pounds and back to 4 reps.
At this point, you will be deadlifting 95 or 110 pounds in your deadlift work set for 4 reps.
Week 11 go up in reps to 5.
Week 12 raise reps to 6.
Increase your deadlift weight another 5 or 10 pounds.
You will be deadlifting 100 or 120 pounds.
You can now retest your 1RM and adjust your warmup poundages.
It is not a bad idea to schedule a break of 1 week after every 12 weeks of deadlifting.
You have to go on vacation or do something else a few times a year, right?
Hashi Mashi deadlift programming will help you to lose weight and get fit. The information is all here on Hashi Mashi. The most powerful habits and tools that I used to lose 75 pounds and 18 inches off my waist in just 6 months. And a total of over a 100 pounds in under a year. Yes, I was as shocked as you will be. Food is your friend, not your enemy. Just eat the right foods and you will see results. Deadlifts are one of the most powerful exercises in your arsenal. Feeling and getting fit, getting as healthy as possible is the real goal, not just losing weight.
Please share your results of this deadlift programming or make some suggestions for improvement, thank you.
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