There’s a reason the deadlift has become a staple in strength training. It works the quadriceps, glutes, hamstrings, lats, adductors, erectors, traps, rhomboids, abs and obliques. Quite powerful with one hand. Plus, nothing beats getting out of the gym with a new deadlift PB. That’s why we have a training protocol to help you celebrate something.
Below, MH Elite Coach John Chapman It offers pull workouts that will challenge your muscles, build strength and give you giant hypertrophic pumps. It’s also a muscle challenge.
What is 5×5 protocol?
5×5 means doing 5 sets of 5 reps, but don’t let the simplicity of reps and sets fool you. According to Chapman, 5x5s are a very popular way to build strength in a compound move, and deadlifts, squats, and benches are especially effective. The goal is to add weight with each lift, but as you approach your limits, adding weight with compound lifts can become very difficult and compromise your form and safety.
“I’m a huge fan of fraction plates that most gyms don’t have. In fact, if your gym doesn’t have one, invest in your own set. These plates can be 0.5kg each, for example.” This allows you to break through the plateau instead of jumping 5kg all at once.This is a very cost effective way to gradually overload and stay safe.
What is the science behind strength gains?
He explains how Chapman’s weightlifting program can make you stronger. What this means is building muscle, and it works on myofibrils. What we’re trying to do with this workout is actually make more myofibrils. So now we get more myofibrils, so we can contract with more force. This means you can lift more weight and build muscle mass.
What is the science behind hypertrophy?
“As you progress through the session, you’ll increase the number of reps and reduce rest time, slowly transitioning into what’s called sarcotrophic hypertrophy,” says Chapman. The mechanism of this action is in swelling. Do you know when we will get that pump? swelling of the sarcoplasmic fluid. It probably has a greater impact on muscle size and less on strength. “
You probably won’t be throwing the term “sarcoplasmic pump” on the gym floor anytime soon, but it’s still useful to understand these terms when you’re tackling your own programming. Do fibrillar hypertrophy (heavy deadlifts) and sarcoplasmic hypertrophy (biceps curls),” says Chapman.
Now that you’ve had enough of the “brain” behind your workout, it’s time to move on to strength. Grab your kit and go get it.
workout
deadlift
5 sets of 5 times, 3 minutes rest
Sit with a flat back and grab the bar with an overhand grip. Straighten your back, strengthen your core, drive your feet into the ground, and lift your torso. Push your hips forward and stand up, keeping the bar as close to your body as possible. Flip and repeat.
Weighted pull-ups 3 x 6 – 2 minute rest
3 sets of 6, 2 minute rest
Grab a pull-up bar with an overhand grip at shoulder width, lift your feet off the floor, and hang freely with straight arms. Bend your elbows and pull your body up while squeezing your shoulder blades together. When the chin passes the bar, Pause before lowering to the starting position.
Bent over barbell row 3 x 8 – 2 minute rest
3 sets of 8 reps, 2 minute rest
Sit down with soft knees and a flat back, grasping a weighted barbell with hands shoulder-width apart, palms facing you. Pull your elbows back and row the barbell up toward your hips, keeping your torso flat and core engaged.Squeeze your shoulder blades together and tighten your biceps, before slowly lowering the barbell.
Barbell Biceps Curl 3 x 8 – 90 second rest
3 sets of 8 reps, rest 90 seconds
Hold the barbell at hip height and stand tall. With minimal momentum, curl the bar upward until it reaches your upper chest. Squeeze here to lower the weight under control. 3 Count down. Fight all the way before repeating.
Dumbbell Biceps Curl 3 x 10 – 60 Second Rest
3 sets of 10 reps, rest 60 seconds
Hold a dumbbell in each hand with your palms facing you. With minimal momentum, curl both dumbbells upward until your pinkies are close to your shoulders, palms facing inward. Fight until and repeat.
