by Bret Contreras
There aren’t many things you can do in the gym that are “manlier” than deadlifting a heavy barbell loaded with five plates per side. It’s the ultimate cool factor, the one movement everyone stops to watch (plus it means you’re strong as hell).
And the answer to getting a big deadlift isn't always to just keep grinding out set after set on deadlifts. If you are able to identify your weak link, fix it and get stronger on the assistance exercises, you'll be smashing Deadlift PR's in no time.
I'd also like to officially welcome Bret as a new Wannabebig writer. He is a very knowledgeable trainer and we're lucky to have him here!
Last edited by Joe Black; 06-22-2010 at 05:18 AM.
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Brilliant! Really good article.
Awesome article. I think I discovered I have weak glutes, quads and forearms. That's depressing as hell. Good news is, with those weaknesses I'm still closing in on a 470 deadlift @ 189-190 pounds.
So, thanks for depressing me.
Jim Wendler, 531 Method"Don’t fall for the crap that people are peddling on message boards, in magazines or on TV. Get your **** in order, and get your training in order. Start kicking ass, and take out the crap that doesn’t matter. Start doing and believing in the stuff that works, and do it today and forever. You want science and studies? **** you. I’ve got scars and blood and vomit."
Now I just need someone to watch me to tell me what I'm doing wrong since I can't take video.
EDIT: Although I do know my forearms limit me to 405. Now I just need to find out what's limiting me to 445 (when using straps)
Last edited by Coqui; 06-22-2010 at 07:38 AM.
I thought this was a great article! Really good style and a nice clear list to think about. Need to go strengthen my forearms, quads and upper back now.
yar. very good read, i liked this article
6'2 - 105kg (231lb) - 14%bf
B: 137.5kg (303lb)
S: 175kg (386lb)
D: 227.5kg (502lb)
great article, it shed some light on why my squats are lacking, now i have an idea of what to work on next time im in the gym. thanks!
Friends don't let friends slam weights on the ground after every set
Very nice article. Its nice to read something about increaseing one of the big three that isn't bench related.
anyway, awesome article
You left out one section: You have weak character if you:
- Don't deadlift
excellent articel. can we also have 2 more like this on benching and squatting?
I wish, I feel like a weak POS.(plus it means you’re strong as hell).
Will read when I get home.
22 - 5'10@236lbs!
Bench - 325 (old)
Squat - 455x2 (old)
Deadlift - 500(old)
Total: 1280lbs 100% raw
The key to my exercise program is this one simple truth: I hate my body.
Excellent article...however, I searched for my "weak point" and couldn't find it in the list. I did 435 x5 last week, and have done 455 for one. I tried 500 about 3 weeks ago and got stuck at the knees- does anyone know what my weak point is with that symptom?
I don't consider that weakness off the floor or trouble locking out...it's kinda somewhere in the middle.
Most people pray for a lighter load in life...ever thought of praying for a stronger back?
Goals as of 2/08/11 (current) goal:
Squat: (505) 535, Deadlift: (475) 500, Bench: (325) 350 Total: 1305 (1385)
BW: 225 as of 02/01/2011 Goal: 205 by May 1, 2011
Age: 24 Height: 5'9" Weight: 185
Gym PRs: 365/240/440=1045
People need to quit ****ing asking what they need to do, exercise wise, until they reinforce their technique - Dave Tate
The never-ending pursuit of becoming Strong(er) - My Westside journal
If you would like to critique your technique then I would post a couple of videos of you deadlifting in a seperate thread (powerlifting forum would probably be the best place).
Good article. But why 5 plates per side? Why not 4? or 6?
Age: 23 - Weight: 237 lbs - Height: 6'1''
S(atg) - B - DL
375 - 335 - 515
"Gaining weight and having bigger body will make you look great on any clothing. Men with strong body are very attractive to women. General people tend to admire big muscle too." -mbijay
One of the best deadlifting articles I have read, well thought out and documented. Really appreciated the videos with some of the exrcises. So much better than just identifying the weaknesses.. I think have known my weakness was glute/ham for almost a year but with the "how to fix them moves" I am over the moon...Great job!!
Raw Elite classification in 3 weight classes
raw squat: 380 lbs
raw bench: 270 lbs
raw deadlift: 430 lbs
raw total: 1,080 lbs