How Often to Deadlift
One of the most important workout routines that individuals who want to build up muscle mass should experience is the deadlift. One of its purpose is to develop leaner muscles. However, it does not stop there. In fact, it also helps in improving and strengthening the core muscle groups.
In order to maximize the benefits offered by deadlifting, the frequency of doing so should be considered accordingly. How often should you deadlift? How much of this routine is required in order to deliver maximum results without having to put too much strain on your body?
Understanding the Routine
One important thing that you need to consider before deadlifting is understanding how strenuous its impact could be on your body. In fact, when done wrong, it can bring more damage to the body. At the same time, it is also important to consider that each person is different, which means that the recommendation of one may not work for another, and may not work for you too.
As such, it is helpful to take into consideration your overall experience, along with the current state of your physical body. If you are a newbie in deadlifting, it is recommended to begin at the lowest possible weight, working your way up steadily. For starters, it is suggested to start low, going up to the intermediate level.
How would you determine if you are already at the intermediate level? When you can already deadlift the weigh that is similar to twice the weight of your body, then you have already reached the intermediate level of deadlifting.
It would also be helpful if you do not focus solely on deadlifting as your only routine. This is because it would be more efficient to incorporate other exercises to ensure that you can evenly develop the muscles in your body. There are a lot of programs that you can enjoy which involves deadlifting as a core routine. Among these programs include deadlifting once in a week, while others incorporate this routine 5 times a week.
The Condition of Your Body
When it comes to deadlifting, as well as in exercising, as a whole, your body will fall into one of the three types.
The first body type is one that amazingly adapts to high volume exercises and deadlifts. This mean that this type will respond well to high-frequency training. As such, you can expect optimum results the more times workout routines are performed in a week.
There are also those who are not that good at keeping up with high-intensity exercise routines. It is most likely possible that you belong to the second type – those who adapt accordingly to high intensity yet low volume routines. This body type can deal with extremely heavy deadlifting at a moderate number of sets every week.
The third body type is often referred to as a diverse group. If you are able to handle high-intensity training at high results and volume, then most likely you belong to this group. These peoples are the ones we usually call as monsters inside the gym, and always keeps up with their routines.
If you are wondering which category you belong, it is best to try out a number of training programs. If you feel that you are experiencing struggles and pain because of a deadlifting program, it is best to slow down. Identify the middle ground where your body can keep up while gaining positive results still.
For example, you may want to start at the lowest level, working your way up steadily to deadlifting twice the weight of your body. This is an amazing way to avoid the negatives if you only wish to stay within a health body mass index and take it slow afterwards.
Workout Routines You Can Try
The deadlift workout routines that you can try depends on the type of body that you have. If you belong to the first category, then you are up for a high volume deadlift routine. This is actually the safest recommendation for beginners because it will not give you a hard time right from the start. It uses the heavy-light-medium routine in deadlifting.
If you belong to the second category, then you can try the high-intensity yet low-volume deadlift routine. People who belong to this category are the easiest to train. There are dozens of routines that you can choose from. At times, figuring out which routine suits you well takes experimentation on your part.
One of the post popular routine for variety dead lifters is the Westside Barbell routine. You may have heard about this program before, especially if you have been training deadlift for quite some time already. This program has been designed to produce and develop overall maximum efficiency when it comes to using your strength. It features a high intensity and high volume deadlift routine which is designed to bring you to the core, and pushing you to the limits. If you are aiming at reaching maximum gains, this is the routine for you.
If you are wondering how often should you deadlift, it is safe to say that there is no specific answer to this question. The reason is because the answer can be different for each person. In fact, the best way in which the answer can be determined is by experimenting on various deadlift programs. If you feel that your body is in pain because of a routine, it might be best to try something else, something different.
You can even mix it up with other routines, such as incorporating squats, and experience maximum results. Searching online will only expose you to different suggestions, with some of them given by some of the most popular personalities in the world of deadlifting.
Still, it is best to try out for yourself and see which of these programs actually work for you. You might even want to try different routines, and observe how your body reacts, and decide which to stick to afterwards.
Featured image credit: @raphaeldiaraphotographies