So you have read the first 3 articles posted in this 4 part series, and have a very defined plan for your exercises.
Now let's put all the pieces together and work on the final process: goal setting, diet, recovery and mental state.
The actual lifting of weight is where most people end their training.
This works fine for your average go-getter, however, to lift 500 lbs you need to be better than the average Joe.
You need to define your goals, dial in your diet, get proper rest, and build a very strong mental state.
Goal Setting Many people go through life day-by-day without setting any goals.
You know what-they don't achieve any goals either! Make it your first priority to set goals for where you will be in each workout, and challenge yourself to increase the weight in that exercise each week.
Keep an Excel document with all your personal records (include the exercise name, weight and reps along with the date), and create a worksheet each week with your workout exercises (including weight and reps).
Finally, create goals for 3 months, 6 months and 1 year out-with what your raw deadlift will be at each interval.
Diet If you are following this program, you will be burning a lot of calories, and building pounds of muscle.
You need to replenish your body with these lost calories with proper nutrition.
I will be writing another article on dieting, however, I recommend sticking to a protein-carb-fat diet that will supply you with the calories you need, but not increase your waist size.
Remember, in the deadlift, we want to focus on less girth, not more.
This isn't like the bench press or squat where the extra weight will help you.
For many people, your center of balance will change and your leverage point becomes compromised.
Recovery Another staple needed in your workout routine.
Without ample rest and recuperation, your body will not be able to heal fast enough and build muscle.
So, you will actually become weaker, and could open yourself up to serious injury.
As we are taxing the central nervous system quite extensively, it become critical to sleep at least 8 hours a night.
Also, make sure that you are only working out 4-5 days a week.
It is OK to throw in some light exercises on the 5th day, but don't overtax your system, as you will over train and probably suffer an injury.
You can also add in some cardio work on the 6th or 7th day, but make sure to allocate a full day of complete rest.
Mental state Lifting 500 lbs is no easy feat.
Even if you have the actual muscle and power, unless you believe that you can do it, the bar won't break off the ground.
Get your mind right, and focus all your energy into the bar.
Know that over the last few months, you have dedicated yourself to making this lift.
Remember all your exercises, and personal records obtained.
Then let your mind snap and let the adrenalin flow! I hope that my 4 article series offered some assistance in your goals of deadlifting 500 lbs.
Re-read this series a few times to become familiar with the process.
Now let's put all the pieces together and work on the final process: goal setting, diet, recovery and mental state.
The actual lifting of weight is where most people end their training.
This works fine for your average go-getter, however, to lift 500 lbs you need to be better than the average Joe.
You need to define your goals, dial in your diet, get proper rest, and build a very strong mental state.
Goal Setting Many people go through life day-by-day without setting any goals.
You know what-they don't achieve any goals either! Make it your first priority to set goals for where you will be in each workout, and challenge yourself to increase the weight in that exercise each week.
Keep an Excel document with all your personal records (include the exercise name, weight and reps along with the date), and create a worksheet each week with your workout exercises (including weight and reps).
Finally, create goals for 3 months, 6 months and 1 year out-with what your raw deadlift will be at each interval.
Diet If you are following this program, you will be burning a lot of calories, and building pounds of muscle.
You need to replenish your body with these lost calories with proper nutrition.
I will be writing another article on dieting, however, I recommend sticking to a protein-carb-fat diet that will supply you with the calories you need, but not increase your waist size.
Remember, in the deadlift, we want to focus on less girth, not more.
This isn't like the bench press or squat where the extra weight will help you.
For many people, your center of balance will change and your leverage point becomes compromised.
Recovery Another staple needed in your workout routine.
Without ample rest and recuperation, your body will not be able to heal fast enough and build muscle.
So, you will actually become weaker, and could open yourself up to serious injury.
As we are taxing the central nervous system quite extensively, it become critical to sleep at least 8 hours a night.
Also, make sure that you are only working out 4-5 days a week.
It is OK to throw in some light exercises on the 5th day, but don't overtax your system, as you will over train and probably suffer an injury.
You can also add in some cardio work on the 6th or 7th day, but make sure to allocate a full day of complete rest.
Mental state Lifting 500 lbs is no easy feat.
Even if you have the actual muscle and power, unless you believe that you can do it, the bar won't break off the ground.
Get your mind right, and focus all your energy into the bar.
Know that over the last few months, you have dedicated yourself to making this lift.
Remember all your exercises, and personal records obtained.
Then let your mind snap and let the adrenalin flow! I hope that my 4 article series offered some assistance in your goals of deadlifting 500 lbs.
Re-read this series a few times to become familiar with the process.