How To Add 100lbs to Your Deadlift in 90 Days
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- Опубліковано 26 вер 2024
- In this video, I'm going to teach you how to increase your deadlift by 100 pounds in just 90 days! The deadlift is a highly demanding lift, so it’s crucial to approach your training intelligently to avoid burnout or injury. We'll cover three major considerations to help you hit a new personal best safely and effectively.
For a detailed breakdown of each phase and more tips, check out the full deadlift peaking program linked below. This program incorporates all the principles discussed in this video and includes additional upper body exercises for a comprehensive strength regimen.
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Grab a full deadlift program that I used to pull 475kg below!
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Perceive believe achieve bereave
Hey Hooper, could you share the link to the anthropometry chart?
I’ll be deadlifting a grand total of 100lbs in 90 days then 💪
Heck yes
That's Awesome!!😅
DO IT
Mark, same here
Nowhere to go but up!
I understand that this video is mostly an ad for the deadlift program, but man the amount of value just being FREELY given is so epic! Much respect Mitch!
Great Video Mitch ,Very informative content
This is extremely appreciated. I don't currently have the funds to pay for a program or coaching but I took all the notes here so I can hopefully build myself a solid routine in the meantime. Thanks alot Mitch. I'll be sure to let you know how it turns out in 12 weeks.
Nice, needed this. I've been trying to get my deadlift up, but the "plan" I came up with is alternating one week of high volume (sets of 8) and one week of heavy weight (sets of 3-5). Will give this a shot.
One of ur most useful and well written videos sir, thank you for the pointers.
Really need this, planning to get from 405-500 before the year ends
You're onto something good, keep it rolling
Video idea: get will tenny and littlet and do some sort of fitness challenge. (bodybuilder vs strongman vs calisthenics) and all three of you are really entertaining to watch
👀👀
the fact that this much useful knowledge is being put out for free is amazing
Hi Mitch, will you be releasing a Squat based program(increase squat by 100lbs)???
Mitchell these videos are so good , thanks for the free content ! Great channel , great guy , keep it coming man !
Agreed, this system works if anything slightly less volume. I used a very similar style of program to get me from pb at 260kg in Nov23 to 260kg 3x1 working set in 8 weeks.. Roll on 3weeks for 300kg on at 88kg bodyweight. 💪 Oh, 41 yo too 👴
Damn this video really sold me on the deadlift peaking program. Awesome job 💪🏼💪🏼
Will apply this today!
Thank you Mitchell
Michell no one has a weak lock out, it’s literally impossible. It’s because of the starting position in the dead lift. If you notice people who struggle to lock out, have a bent over starting position.
My main struggle is short arms big belly so I find it hard to get into ideal position without hunching or just not staying tight. If I put my shoulders back and get into position sometimes I can’t reach the bar 😅
You aren't supposed to have your shoulders back. Protract your scapular and make you arms as long as possible and round the thoracic spine while keeping the lumbar spine neutral
@@Joe-wt6eh I've recently learned that there are "trainers" who recommend scapular retraction for deadlifts 🙄
@heterodoxic never retracted of course, but if you mean a flat thoracic spine then in many cases this is a reasonable approach. Not to someone who is trying to lift the heaviest weight possible of course.
@@Joe-wt6eh The trainers I'm referring to didn't say anything about the thoracic spine, they specifically said retract the scapulas. Apparently, I am trolling when I disagree with this advice, LOL
Short arms big belly = deadlift curse.
I appreciate the effort you put in! This is a very timely video for me. It's been a struggle for my Deadlift to keep pace with other lifts. Do you have any tips for someone with short arms? I'm 5' 11" but my wingspan is only 5' 6". So my normal deadlift is almost a deficit deadlift for others. Any tips would be seriously appreciated!
Focus on your ATG squat.
Sleep 9+ hours per night! That might be the most difficult thing to do in this plan.
Great information 💪
Mitch I have been Following your journey for quite a while and you are now someone that I look up to I would like to talk to you about diet or something along those way I am the worse version of myself that I have ever been and it's getting worse each day that goes by I don't know where to start if you could send me some light
Odd, I'm the reverse. I have long femurs, and I struggle off of the floor. If I can lift it 3 inches off of the floor, the rest of the way is easier. I could likely lock out with 100lbs more. For now though, I'm using Mitchell's tips for shoulder press, my weakest press. Seeing results, but a long road ahead. I've never seen improvements come so fast since following these more strongman style tips. I've gained over 20 lbs of muscle in 2 years, and I'm over 50 now. On top of this style of training, I've more than doubled my meat intake, and I almost can't comprehend the difference it's made. I've never gained mass like this before, and I've been a gym addict most of my life. Yes, all natty. I've got those Viking genes (mother's side), but never really ate enough to maximize this style of training as my sports career demanded speed and endurance so mass building wasn't my focus.
Challenge accepted. #LHBK!
Dang, that was a lot of info in 10 minutes. Good one.
Sadly I'm dieting after a "sort of" peak, so I'm more likely to lift 100 pounds less in 90 days. 😭
I think i could increase my deadlift by 100lb. If I did deadlifts.
Thanks for the pointers.. ive been stuck deadlifting 500lbs flr years when i try 585 i just can barely break it off the floor its quite frustrating lol
Start leg pressing
@@darrell9294 any particular way or just like leg press like 600 for 100 reps??? i just need that power off the dam floor i gas out just breaking it off that
@@nattysupersoldier3642 it really depends on you, how your current program is structured and your general build. Progressive overload is the name of the game, a stronger leg press will translate to a better deadlift off the floor. Typically if you get stuck, it helps to focus on increasing cross sectional muscle size. Wanna get stronger, get bigger.
Heard the music in the background of this video and thought it was a @KerryWernervlog race video!
Pull sumo you'll add 100lbs instantly 😅🤣😂
505 here we come
0:30 this is the same music as john jewett’s j3u podcast intro
2:05 184kgs for warmup 😮😮😮
Doesn't it stand to reason that sometimes our nervous system is what needs work?
I don't know if I'll be able to stand after deadlifting 3 sets of 8 reps; going ahead to do 3 sets of 8 reps on squat is truly heroic.
I do squats before deadlift but in Order to get better i should Change the order
I'm 40 and I just deadlifted almost my own bodyweight (200lbs) for the first time with no training at all. I think I struggle more off the floor than on the lockout (I have long arms - 6'4" wingspan and on a 6'1" height - and I can't squat as much off the floor as a shorter person would). 100lbs in 90 days seems crazy but as someone who has never trained for it I can totally see an improvement like that happening.
Long arms are a good thing in deadlift
Yes, I know, less travel time (it's the opposite with overhead movements). But again, Mitch pointers about noticing if you struggle more off the floor or on the lockout are very useful for a beginner.
I have an 18" Deadlift at next competition. Can your deadlift program incorporate this?
Papa rauno says do rack pulls and he has the strongest rack pull ever
Lol the laptop just always rests on his massive legs
Is there a reason why squat and dl are on the same day? What about doing 2 way split? The other being squat+double leg accessories and other dl+single leg accessories
Recovery. I train the same way.
If I'm 48, could I get to 500 by 50 (essentially starting over right now), prior max a few years ago 385lb
Depends on a lot of factors. Worth trying regardless
Anthropometric chart link?
I struggle with lower back pain when deadlifting and I think my form is decent. Any tips?
Your form is no good. Bar needs to stay as close to the body as possible. If your lower back is hurting your bar path is not travelling straight.
I think im going to give this a try, so hopefully I'll hit a 552.5 deadlift in 3 months. However i have some questions to make sure i understand the program.
The idea that i gathered from the first and second phase was a build up to heavy singles. With the first phase being sets of 8-10 and the second being sets of 3-5 or something like that. With the last phase, what percentage of a 1rm should i be hitting? How do lifting accessories fit into the program? I like using knee sleeves and a belt but are there any guidelines you would give to using it.
I have a strong emphasis on the three core powerlifter exercises. How does working for a stronger squat fit into this? Is it possible to extract similar results with the deadlifting program with my squat at the same time, or will i have to sacrifice some squatting power to get the most out of this?
What is the correct way to deload at the end of the program?
I had more questions but I forgot them, and i might be back in the future to ask them. Thanks for the help in advance, whether it be mitch or another commenter
Its just periodization, lots of info out there
Give me +60lbs over the next 140 days and I'll be over the moon to comp. day.
Any tips for strengthening lower back? I feel all my life i've gotten strong everywhere but on deadlifts and squats, the lower back is massively lagging and caps my lifts. I can bench the same as I deadlift at 140kg which is embarrassing!!!!
If your lower back is limiting your deadlift and squat i suspect is because of poor form. Keep good posture on squat and keep that deadlift bar closer to your shins and don't let your hips rise faster than the bar.
@@darrell9294 my form is fine, I've been lifting 15 years, it just seems to be the part that gives in first when pushing through higher weight.
I've found a gym near me that has a reverse hyper machine and my deadlift has already improved massively
(Edit - I've also adopted a narrower deadlift stance, shin right to the bar and that has helped lots)
Are the shin scars part of the job?
I've been deadlifting for a month and I can't avoid grinding my shins on the bar
basically yes, you can wear high socks, bleeding on a bar that other people will be using in a commercial gym is not ok though
or wear your knee sleeves on your shins if you don't like wearing high socks, and if you're following mitch's program and squatting next, just pull up your sleeves for that!
I've currently added 100 pounds to my deadlift about to add 110 in just 6 months i want to add way more on my bulk to hopefully pull 585-600 pounds before 18yo
💪🏿💪🏿💪🏿
I added 100lbs to my deadlift in 30 days or 4 workouts. Its called Mike Mentzers HIT.
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where is that dont be a cant shirt from?
It was a limited edition drop, join our mailing list to be the first to know our exclusive offers! www.lhbk.shop/pages/about-us
@@mitchellhooperstrongman hope yall do another run
It will be great to see an 1100lb deadlift from the Moose in 90 days then
...😀
Hi mr. Hooper I love my new Lift heavy, be kind tattoo
Also, first
Let’s see it!!
@@mitchellhooperstrongman I sent you a instagram DM picture of it :-)
Look I "hate this kind of marketing" but I'm such a bloody noob with a frame that's "pretty well proportioned for a good pull" and I should have noob gains and "excess muscle cross section" to tap into. So I need to train the stabilizers to stay safe. Current deadlift is "pretty sad", it's probably about 255-275 lbs. 100 lbs sounds scary but I'll consider it. But it's " good to see how to "peak" a lift properly" guess it's time to "go for that 1000 lb total for the first time in my life.
Also no, 1000 isn't going to happen in "90 days" but idk it might not too far off from this. If I can do a 375 deadlift and squat then that leaves a 250 bench which isn't super easy, but it's probably the most attainable number in this conversation for me, since I likely have about a 185-215 bench right now without having trained it in years.
Deadlift should be stronger than squat, good luck!
@@bobbybobman3073 it'll probably be easier for you to add 100 lb to your deadlift then it would be to add 45 lb to your bench... Sincerely, somebody who has only added 30 lb to my bench but my deadlift has gone up 100 lb in my squat has gone up 145
Basically I chose numbers that make sense for me, they should all be about equally challenging ... And I'm actually least worried about the bench as it's normally my easiest one to talk myself self into training and it's only 15 lbs more than a PR I set about 18 months ago, and even then I wasn't really trying to pr, I just maxed out at 195 back then thought, what would happen if I trained like twice a week for a month tested at the end hit 235. Squat needs come up about 100 lbs. 275lbs (2 ish years ago) was a double, and while I can probably life or death get 295-305lbs off the floor, it's not with form I want to train with. So yes deadlift should be higher but I've always treated it like an accessory while I have focused on the other two before, and bench especially I'm not that worried about. At 190 bw 250 isn't a crazy bench it's more like "solid" but I had a 205 bench after one month of lifting back at 14 and 155 bw so like 250 should be fine. 375 squat is actually probably the scariest to me, although I have seen steady progression from like 135-235 for reps in the squat recently, while my deadlift has basically only ever slowly gone down over time teen me could deadlift more than current me.
605 to 705? We'll see
for me that's 550 to 650. am fairly confident of pulling a 585 right now but the jump to 650-660 isn't something that i think i'd be able to achieve in 12 weeks
. #LHBK
New releases coming soon on www.lhbk.shop 👀
🦌... .. . .
👑🦀👏
Hmmmm... So, 496 pounds in 3 months. Cool.
Deficit snatch grip deadlifts lmao
Step 1- take steroids. Only kidding around guys 🤣
Meh this guy doesn't know anything about strength i've never even seen him at a powerlifting meet, wouldn't take any advice from him.
Is this sarcasm that I'm not understanding?
@@fizzybossyt8675 Yes
@@fizzybossyt8675 The guy doesn't even have good bicep definition i bet he can't lift sh*t
Yeah, probably can’t even deadlift 1000 lbs.
@@adr0hub416 Bro i know this guy he's a marathon runner he doesn't even really lift. Why take advice from someone who's never done anything in the sport?
I already deadlift 520... I don't believe anything is going to add a hundred pounds to my deadlift in 90 days 😂😂
You should try
@@Flo_rian_A it doesn't work like that for people who've been training for a long time and are fairly advanced
Are you not curious to see what would happen? I would be I think. Although I barely deadlift😅 I play volleyball and use gym for injury prevention/explosive strength.
Why not give it a try?
@@wybrenpolitiek4221 obviously I'm curious as to if it would work or not. But based on science and all the empirical evidence from all of the peer reviewed studies that just won't happen for me particularly. This is more directed towards people who have not had a consistent program or who are very new to the gym. I've been running consistent well planned out programs for two straight years
@@wybrenpolitiek4221 My current program is working very well for me so whenever it gets stale it might be something I try in a couple months
Add 50-75 lbs to your squat? Thats the simple answer. Unless youre a giant guy that already squats more than they DL.
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My squat is 100% my weak point but im also 6'10 and struggle for depth, id love a video on how to work with very long femurs to improve this
Even with low bar squats?
this finally explains why the big squat gains i naturally got from a high frequency squat every day summer - with almost no deadlifts by necessity for fatigue management - led to such rapid deadlift gains. I've always struggled off the floor, never a hint of lockout issues - and as you said, deficit deadlifts don't do shit for it!
Copy that. How'd you structure the rest of your workout around the everyday squat program? How many sets of squats did you hit everyday? What about the recovery?
Look forward to your reply!