High Rep
Deadlifts for Building Muscle Mass and Strength-Endurance
in the Back, Legs and Entire Body!
Normally, when you think deadlifts,
you think heavy weight and low reps...
Well THIS time you're going
to use moderate weight HIGH reps.
You're going to be doing your
reps as FAST as you can because, to be honest, when it comes
to high-rep, moderate weight training, speed is the key (assuming
good form, of course). You only have a certain amount of time
before lactic acid kicks in and ends your set. Weight is important,
too, but speed is right up there.
Speed will determine if you
can do 30 reps in a minute or 20 reps in a minute. So basically,
go fast and with good form, using a moderate weight that can
accelerate under control for a lot of reps.
In this demo set, I did 315
lbs for 30 reps. You'll see in the video the pace I'm keeping
when doing the set, not slowing down until pretty much the
last rep.
This is a more advanced technique...very
demanding. You MUST be very comfortable with deadlifting before
trying high-rep deadlifting.
Here's the bottom position.
Top position...
The bar I'm using is called
the Super Deadlift Bar.
That's pretty much the exercise
- just HAMMER away at the reps.
The first week I did these,
I started with 225 lb and managed 20 reps. The next time,
I used 275 lbs and 25 reps. Then in this demo, I did 315 lbs
for 30 reps.
I used it in conjunction with
my "Dirty Little Secret" program - 30 days of switching
back and forth between diet and muscle-building. I did high
rep, moderate weight training on the first 2 training days
of the muscle-building phases. Just 2 sets per bodypart.
