Here’s a simple, but brutally hard and effective workout, used by the old-timers to build rock solid muscle and work on their deadlifting skills.
This specialization program has put 20-30 pounds of muscle on some people in just 6-8 weeks! That’s not b.s. hype, it’s a fact. One of them was an old-time lifter named Harold Ansorge.
Don’t be fooled by the routines simplicity. You must work damn hard with heavy poundages (whatever you define as heavy). Follow this to the letter for about 6-8 weeks and be prepared to buy bigger clothes.
Deadlift Specialization Program
Deadlifts 10 x 3-5
Deadlifts 3 x 5
Breathing Deadlifts 1 x 20
Notes: As you can see by the set/rep scheme you must lift heavy. Alternate the workouts, lifting every 3-5 days. Basically do this routine twice a week. If you haven’t recovered enough or feel wiped out, then train once a week, every five days. The breathing deadlifts are performed just like the squat version, except you place the bar on the floor, take three deep breaths, and then do another rep. Once again, rep, set bar on floor, three breaths and another rep until 20 are done. As always, get plenty of rest, eat good food and drink lots of water. Remember to lift heavy and with max intensity.
Understand that to be successful in any weight training program – hard work is a must! Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.