Thursday, December 12, 2013

Trap Bar Deadlift - Alex's & His Grandmother's Routine



Song:  Atlantis (Extended)

Group:  Two Steps From Hell



The Raised Platform Trap Bar Deadlift.
One of the greatest single lifts for overall growth of body musculature.

This same bar is what Alex uses for the Farmer's Walk.


Alex on a cinder block at the start position (ending position is the same) of the lift.  


Alex at the fully raised position.

Although Alex can lift far more than pictured...
as this was his first time using this lift in a long time...
I had him lift a comfortable amount (150 lbs).

I will take him to his 80% of max level for the beginning of his 
weekly lifting routine for this particular lift.

As you will notice on his starting point...
he is below parallel (thighs)...
which mimics the Squat.

The rest of the lift is similar to the standard deadlift...
without the shearing forces on the lower back...
as the Trap Bar Deadlift is perfectly aligned with the direction of force.

The trapezoidal shape of the bar allows a person to be inside
while lifting...instead of being behind the bar when making the lift.

As Alex is young...
I had him put himself at a mechanical disadvantage by 
lifting from a raised platform.

He will not only have to cover a longer range of motion...
his knees will have to bend more.

Instead of having to do two routines (squat and deadlift)...
he may now only concentrate on this one lift.

This will allow him to put all his energy
into lifting more while achieving greater growth from fewer lifts.
This efficiency will translate into greater effectiveness.

The same routine I will lay out below is the same for everyone
as each shall lift a percentage of his/her own maximum.

For elderly persons...
the addition of sets per week may by just one.
For Alex...I have him add two per week.

I have included some pictures I had gotten off of Google images to illustrate
the lifts as done by women.

Ok...I've included some photos.
These bars may be gotten from Amazon for under $200.00 delivered.
Make sure you get the Olympic size bar...
and that you get Olympic weights from your local sports store.



This is the starting position.  Without the large weights...you will be bending your legs more...but that is good.  It will almost be like a squat.



Like this...but lower.  Notice her back is straight.  NOT vertical...but straight from butt to neck.




The full upright position. You stand up fully...hold for a second...then reverse the process.  Lower down normally...do not drop down quickly...it should take about 2 seconds to lower the bar gently.



One of the benefits.  The butt will protrude and tighten more.  The shoulders will pull back more...preventing you from getting a hunched back.  The thighs will grow more...and your balance will improve.  All of your back...and abs, will grow much stronger (your abs grow stronger because they automatically tense to stabilize the core when you lift).

Breathing is important.  DO NOT hold your breath when lifting.  From the start position...take a moderate breath...exhale normally on the way up.  At the standing position...take another breath...and exhale normally on the way down.  


As I had explained earlier...you will be exercising once a week.  Don't eat anything for at least 3 hours before exercising.

You will first need to establish your 100% (max) weight.  Keep adding weight to the bar between sets (30 sec to 1 minute rest) until you cannot lift the bar to full completion without heavy strain.  Then take 80% of that weight...this will be your starting training weight for the following week.

Start out with 5 sets of 1 repetition (30 seconds to 1 minute rest between).

Add two sets per week if you can...if not...at least one set per week.

When you can do 25 sets...the next week you will be going for your NEW maximum weight and then taking the NEW 80% of that as your NEW training weight...and then starting off at 5 sets the following week...where you will once again add 1-2 sets per week...etc.

Stretch before and after the exercise session.

After the workout...shower...relax...and then eat a healthful meal.  Eat extra protein for your after exercise meal on weight training days.

Do not train if you have a cold or flu.  Allow two weeks rest after symptoms subside.  

This is the safest, and one of the most effective heavy lifts you can do for overall body strength.


This is the e-mail I had sent to my elder sister.

She and my mother (74 years old)...
are going to do this lift once a week.

It is especially important for women to strengthen their bones to prevent Osteoporosis.


A heavy weight bearing exercise is one of the safest and most effective ways to accomplish this.

Besides giving greater bone density...
increased muscle density will allow greater blood sugar stabilization
as the engines which burn calories are larger...
besides a whole variety of other healthful effects.

Do not think that as a woman...
you will get bulky.

Most of the strength growth occurs in the actual fibers...
neuromuscular efficiency...
and tendon and ligament strengthening.

When you think of the Olympic Weight lifters and many Body Builders...
especially of decades ago...
they were heavily using Steroids and Growth Hormones...
and so, their strength, and especially their musculature...
were at levels unachievable without them.


For men especially...
if you don't do any other weight lifting exercise...
through this one exercise...once a week...
you will gain almost super human strength throughout the entire body.


If you also add the Farmer's Walk for distance (twice a week)...
you will achieve muscular endurance far beyond your wildest dreams
(not for elderly persons...a stumble can be dangerous for them).


Once the snow melts in our neighborhood...
I will include Alex's Farmer's Walk routine
(1/4 of a mile walk with 100 lbs in his hands).


This singles approach to weight lifting is how the world's strongest men of days gone by
had achieved their tremendous strength...without chemical enhancement.


RECAP:

A set in this program is just one repetition (one lift of the weight)
with 30 seconds to 1 minute rest between sets.

Starting from 5 sets...
add one or two sets a week until 25 sets are completed in one exercise session.

Once 25 sets are achieved...
the following week will be your maximum lift.
Keep adding weight and attempting to complete the lift without undue strain
until the new max weight has been established.

Take 80% of that weight...
and that will be your new training weight.

The new training weight is what you shall use on the following week.

Start at 5 sets...
and once a week...add one or two more sets to complete for the session.


This means...
at the earliest...
you should be testing for maximum weight every 10 weeks...
and at the latest...every 20 weeks.

This will allow plenty time for the body to adapt...and grow.

Do not rush the process.

It is in the adaptation that the body grows.

You are strengthening not only the muscles...
but the bones, tendons, and ligaments.

These grow at a slower rate than the muscles.

Look for great growth months and years down the line...
NOT in days or weeks.


Also...
one very important point...
you shall gain weight.

However, it shall be in greater muscle and bone density.

Muscle is heavier than fat.

If all other variables remain the same...
you will lose fat slowly.

With greater amounts of muscle...
you will burn more calories even at rest.

If you add other forms of exercise and keep your diet healthful...
your fat loss shall be accelerated.



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