When you reach the point where you max out and can’t add on to your overall deadlift weight, you need to make sure you don’t just say “sure this is it for me” and just continue doing the same overall weight. Your muscles will not grow and your strength will not increase, at most your only improving your deadlift technique. So the million dollar question is, how do I become stronger to increase my deadlift? Here is a few key pointers:
Cutting back weight
The deadlift is the most physically demanding exercise you can do at the gym, so you need to give yourself sometime to recover and let your muscles heal. In fact you should only be doing the deadlift exercise once in your workout routine, anymore than that and you risk over-training. You should also keep in mind that you should keep the deadlift reps between 1-10 and do no more than 3 sets per workout.
So reduce your deadlift weight by about 30%, and continue to just limit the weight you are adding per week. So by the end of the month you are back to where you started. Now here’s the kicker…
Change your exercise
That’s right, your going to totally give up doing deadlifts for the time being. Instead you are going to focus on other exercise’s that work the same muscle category but they are not the original deadlifts. So you could switch to “the romanian deadlift”, or “the glute-ham raise” or even “the 45 degree back extension”. Once you have chosen your deadlift variation continue to do so for 4-5 weeks, this will increase the size and strength of different muscles and give you even more overall strength than you had before.
Once the 4-5 week period of doing the deadlift variation’s is done, it’s time to go back to your regular deadlift exercise. Again try starting about 15% less then what you maxed out at, and work back up to that weight and you should be able to surpass that amount and much more. Always continue to add weight to all of your exercises including the deadlift if your trying to bulk on muscle and power.
If you have any questions please leave a comment and I will gladly help you out.