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
- Join Date: Dec 2003
- Location: Escondido, CA
- Age: 41
- Stats: 5'8", 163 lbs
- Posts: 2,223
- BodyPoints: 3561
- Rep Power: 328
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
Former alcoholic and pain killer addict. clean since 1-1-09
- Join Date: Dec 2010
- Location: United States
- Stats: 5'9", 163 lbs
- Posts: 25,454
- Rep Power: 32882
USMC vet 96-06 0311
"For me, the barbell provides a job that feeds me and my family. I should do it every day, simply must, because it is my job, I have no other." - Dmitri Klokov
Russian Bear program training http://forum.bodybuilding.com/showthread.php?t=146846153
04-12-2012, 08:11 PM #5
04-12-2012, 08:34 PM #6My intermittent fasting and compound lifting journal: http://forum.bodybuilding.com/showthread.php?t=142983033
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
- Join Date: Jan 2007
- Location: Ipswich, Suffolk, United Kingdom (Great Britain)
- Stats: 5'11", 187 lbs
- Posts: 30,573
- BodyPoints: 1676
- Rep Power: 1057042
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.How to RECOMP:
04-13-2012, 06:26 AM #11
By muscletraps in forum Powerlifting/StrongmanReplies: 23Last Post: 01-25-2012, 01:56 PM
By C15Gal in forum Powerlifting/StrongmanReplies: 16Last Post: 02-28-2011, 07:49 PM
By DavidJr74 in forum Misc.Replies: 19Last Post: 05-23-2009, 11:39 PM
By andyem in forum ExercisesReplies: 5Last Post: 05-14-2005, 11:30 PM