#AskKenneth 147: Deadlift Pyramid
A lot of trainees may hate doing deadlift. It's brutal. It's dangerous. It's not safe. It hurts your back.
However, all strongest athletes and trainees are doing deadlift with different training program.
For me, Deadlift is challenging. It's hard. It always me a hard time. It makes me humble. I like it.
Today, I did not do 4 x 12, not doing 10 x 10, not doing 8 x 3. I did "Descending Pyramid".
First of all, I did load of sets to achieve my 90% of max. x 2 reps, then descended the intensity to 85% x 4....until 65% x 12 reps
Here is my training log:
2 x 425lb (193kg) - video
4 x 385lb
6 x 345lb
8 x 325lb
10 x 295lb
12 x 265lb - video
Tips of Deadlift:
👉2-6 reps for Strength; 8-12 reps for Hypertrophy
I did both in one program. Earned it!
❌No bouncing the floor, do it one by one. Take my time!
👉Legs Drive to the floor
👉Straight Back
👉Form is same when I'm doing 425 or 265 - same same!
👉Always look forward!
👉Retract my scapulae, and use my Lats!
👉Did I mention my abs? Yes, brace my abs as tight as possible!
I forgot to mention that Deadlift is the #core & "functional exercise".
#Deadlift #硬拉 #Hypertrophy #重訓 #Fatloss #training #TeamKenneth
Search