Hi all, just wanted some advice. Recently started including some Max Strength training into my routine which iv always lacked. Iv read alot of the benefits of the dead lift. But not really having done serious max strength work before recently im always dubious before going hell for leather on a new exercise. Im sure its a dumb question but well i dont care i just want any tips or advice and recommended links to how to execute properly. For gaining strength i was thinking of 5x5 for it. And the best ways to increase the weight ect ect. Basically any advice from people who know more than me on this , cheers :good
I don't know if I'd be doing 5 sets of deadlifts. That's a lot of work. Are you doing the actual 5x5/stronglifts program or are you doing other strength work and using the 5x5 only for the deadlift to get your numbers up? If you're doing stronglifts/5x5 then last I cehcked they only prescribed 1x5 on the deadlift, because doing that in addition to all the squats would be intensely stressful on your lower back. If you're doing other strength work and just want to get your numbers up on the DL, I'd be doing something like 3x5 and using the same linear weight progression they describe in stronglifts (start light, add 2.5kg each work out) for as long as you form allows you to. Doing that twice a week you'll see results
It's okay if you upper back rounds a bit, but don't let your lower back round. Just read one of those and you'll be good to go =) http://startingstrength.wikia.com/wiki/FAQ:The_Lifts#The_Deadlift http://stronglifts.com/how-to-deadlift-with-proper-technique/
ok great advice thanks, i was just going to add it to my Max Strength day for now, maybe not even every week. Iv started light so i guess thats why im getting 5x5 out. Maybe a 3x5 would be better than. Also interested in stronglifts how would you fit those into your routine? Is it basically 1 rep as heavy as possible with form? I might try the 3x5 for now with "lighter" weight for a few weeks and practicing form too
spend a couple of months learning how to deadlift. squat 2-3x a week and deadlift once a week. when you feel like you have a good groove on the deadlift, alternate a week of working up to a top set of 5 then 2 downsets with 10-15% less, a week of the same with 3s, and then a week of the same with 2s. and then repeat, and aim to get a few kg more in a couple of these cycles.
thanks for the advice mr small! will give it a shot. Think i need to look alot more into strength training. I have done already but the deeper i delve the more questions i get lol The routine that has worked for me so far (iv had 4 weeks off due to personal stuff) is Monday - Circuits Tuesday - Max Strength ( alot of inspiration from ross training but not strictly, but i wanted to add deadlift on this day) Weds - Sprints/ intervals Thursday - Explosive strength Friday conditioning My goal is a big one and sound a bit vague but i want to be a well rounded athlete. I would say i am on the extreme end in terms of fitness and conditioning muscular endurance ect as that has been my bread and butter for 4 years of training. But as iv got more into it iv really wanted to work on my weakest aspect which is max strength. Unlike most lads my age (23) i did not "hit the weights" in my late teens ect. And i think their knowledge is pretty shocking as they all just want to bulk up and look good which is fine but it aint my goal. However them basically having grown up in the weight room they probably know alot more than me!
This was my max strength training yesterday for example ( yes i know the weights are probably laughable lol) bearing in mind first week back from any training 1 Arm dumbbell 18kg clean and press from floor 4 reps per arm 4 sets 1 Arm Dummbell 18kg Snatch 4 reps per arm 4 sets Weighted squats holding 13kg dumbell in each hand 5 reps x4 sets Weighted Push ups 13kg 5 reps x 4 Deadlift 5 reps x 4 sets (1st set 35kg , following sets 44kg) Finisher 100 med ball slams Will change from week to week slightly. This is just my first sort of go at max strength training really. I understand it leaves alot to be desired its just really difficult to get the correct info on where to start. And also as much as i want to improve in this area i dont want to sacrifice conditioning and fitness training.
i did 5x5 a month before i joined boxing. started end of may. my stats on first day was squats 80kg 5x5 bp 75kg 5x5 dl 90kg 5x5 ended on 1st july squats 100kg 5x5 bp 100kg 5x5 dl 105kg 5x5 in total i added close to 20kg to all my exercises in 8 weeks. imo, for a boxer, drop benchpress
Been reading on here for a few months but this will be my first post since its something I actually know a lil bit about. If your looking for maximal strength development a boxing forum might not be the best place to research. I'd suggest checking out powerlifting forums. While yes you'd have to modify things as to not overload your CNS in addition to all your other training but you would more then likely find better information in reference to strength development. If you are a relative beginner as far as strength training some good basic routines would more then likely work very well for you. If I could suggest a few I'd say 5x5 by Madcow, Starting Strength or 5x5 by Bill Starr, 531 by Jim Wendler, or SPBR (Simple Power Based Routine) by Iron Addict. These are all solid routines and have personally used each. Please note that at the time of me using these my only goals were strength related and I wasn't training for anything else so again, you'd more then likely need to modify the volume and intensity to prevent overtraining your CNS while training for boxing at the same time. Madcow 5x5 just use a google search. Starting Strength http://startingstrength.com/ by the book or google it. 531 http://www.elitefts.net/ by the book or google it. Better for intermediates then beginners SPBR http://www.ironaddicts.com/forums/showthread.php?t=8050&highlight=simple+power+based+routine
I wouldn't worry about burning out, seriously. There are plenty of people who workout 6 days a week and do a hard physical job on top of it. Lack of motivation due to shitty eating habits, improper sleep, or soreness due to a new foreign activity is more the culprit than anything, not overtraining. Strength training can be anything you want that trains your body for resistance. If your goal is to become great at the deadlift, then deadlift more often. 5X5 is a strength and size routine and I'm with the above posters that it's not the right rep scheme for deadlifting. You can technically deadlift every day and not overtrain, but we won't get into that. Eccys idea for that 5/3/1 program isn't a bad idea... if it's your main focus. Basically on that program you just max out on squat, deadlift, bench, and military press and choose whatever else you want for assistance. Bench pressing is useless, but the bodybuilders and powerlifters need it. Squat, military press, and deadlift are all great exercises to increase raw strength though. Don't neglect bodyweight exercises like the basics: pushups, pullups, squats. Working towards one-arm/leg variations of all of these is a task on it's own. More unique exercises like the strongmen do (Ie farmers walk) can be extremely functional too. Basically choose exercises that you enjoy and that can have a positive transition into other aspects of your life. Strength training is the base of everything that you do, your maximal output. Doing explosive work, plyometrics, etc will only enhance your ability to become more powerful. However to excel in one aspect of fitness or an activity, you have to do that more frequently and everything else is purely a supplement to it. You are doing the right thing by keeping variety in your schedule and not limiting yourself to one aspect of fitness, however if strength is your MAIN priority, it has to be done more frequently. Strength unused is strength lost. Enough of my rant, theres enough information in the posts here to get you started.
