Been on 531 for about 7 months. Basically no increase in my deadlift at all. My other lifts have gone up nicely and ive added a little mass but im weak as hell on the deads. Is there a different routine i can incorporate into this workout thatll help increase my deads
Thread: Best way to increase deadlift
04-12-2012, 05:00 PM #1
04-12-2012, 05:06 PM #2
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I don't know how your form is but it may be off slightly. This vid may help a little.
Also good mornings, pullthrus, and some weighted ab work may help as well.
04-12-2012, 07:13 PM #3
04-12-2012, 07:20 PM #4
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04-12-2012, 08:11 PM #5
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04-12-2012, 09:45 PM #7
Don't do 5/3/1 at this stage, OP.
Pick a full body program. Do it three times a week, with no two days in a row. Make sure deadlifts are done at least once a week, and weight progression is laid out, more or less, in the program. One example would be Starting Strength. There are numerous others.
If you have seen no improvement in a such a fundamental lift, in 7 months... yeah, think about a different approach. Really.
The fact of the matter is, 5/3/1 is one of the best programs out there to improve and assist deadlifts (along with the other three big lifts) - for intermediate+ lifters, anyway. The other possibility here is that you're not at all doing the program right. And/or not at all doing deadlifts right in the first place...
Maybe try posting a form video in the Exercises forum.
04-12-2012, 10:04 PM #8
04-13-2012, 04:36 AM #9
Im doing 531 right trust me. And i pretty much am an Intermediate lifter. I chose 531 becuz it gives slower progression. I tried madcows before and when i got to the 4th week of it where u add 5 lbs and i couldnt even do it. Couldnt progress into the 5th week. Anyway 531 is working for my other lifts. Squat and bench and shoulders r doing good. But My deads have sucked and now my back is killin me. Not sure what to do. 5x5?
04-13-2012, 04:48 AM #10
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There are two articles on the chaos and pain blog currently on how to choose a deadlift stance - including a 6 week routine which you are supposed to run twice to choose between sumo/conventional and adjust your stance to the best advantage.
If you screwed up your back, you probably have week spinae erectors - as stated, pullthroughs and GMs will help. Start them off light with high reps and slowly build.
04-13-2012, 06:26 AM #11
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