Deadlift program for gaining weight

The deadlift hasn't been used as much as the squat for gaining weight. Those who have used it, however, have gained very well on it. It uses all the big muscles of the body, just like the squat. The reason the deadlift is not more popular for gaining weight is simple; it's very hard work. Imagine using 75% to 80% of your best single and doing twenty reps with it! Kind of tough! Due to the fact that it is a very strenuous exercise it is not advisable to use many, if any, other exercises with it. A set of light stretching pullovers after the deadlifts would be enough. If you have enough energy you could do a couple sets of bench presses and curls or chins. You will only be on this heavy deadlift program for a short time, so it would be alright to specialize on this exercise by itself for a month or so. It is not necessary, and in fact it is unwise, to workout too often on this program. Never more than three times per week, and it is usually best to do two workouts per week. Some of the best deadlifters will work on the deadlift only once every five days. Assuming you have been working out for a while, you should still take about two weeks to prepare for this weight gaining program. Start with three sets of 20 reps with a reasonably light weight. With each workout, gradually add weight to the bar until you feel you are ready for a more strenuous program. After two weeks of getting used to heavy, high rep deadlifts, you should be ready for the heavy stuff. The following program is varied somewhat so that you can change the program for each workout. First workout -- Warm up, then pick a weight that you think you can do 15 reps with. You'll grind out 20 with this weight! After a short rest, do a second set and try to get 15 reps. Third set, add weight if you can, do 10 reps. Second workout -- Warm up, then do 5 sets of 10 reps.Alternate these two workouts. Some lifters may be able to work up to six sets in either workout, while others may find three sets are enough for specialization. The breathing method for this kind of deadlifting is very important. There are two methods. In one method you stand erect with the weight and take three to six deep breaths. All the breathing is done while standing and holding the barbell. The other method is to put the bar down after each repetition; stand up and take a half dozen or more deep breaths, then make another rep. This method allows you to use very heavy weight, heavier than with the first method of breathing. Use good form in the deadlift. Keep your back flat and the hips low. Follow each set of deadlifts with a set of pullovers. Don't forget a heavy diet with a lot of milk!

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