 Good morning ladies and gentlemen, welcome to the video today. We're talking different strategies. Maybe Not the rarest, but maybe not the most popular Outside of high elite level power lifters on how to increase that deadlift It's Thursday morning. I got a squat session heavy squats Shmedium bench and a quick pump before I go hang out with my mama happy holidays to you and yours Happy New Year's to you and yours Give this a fucking oh, I'm not supposed to curse give it a frickin like If you guys like the videos man appreciate the love on the last one brand new videos every Monday Wednesday Let's dive in So as we all know there's a couple things involved with gaining strength and gaining muscle Overall volume being one how many sets reps at what weight we hit in a day a week a month a year Will help indicate how much strength or muscle we may gain and it's not like a direct correlation. It's not if I do ten thousand pounds of volume I will gain ten pounds on my deadlift or a pound of muscle on my Dump dump truck glutees, but It is that if I've been doing ten thousand pounds of volume on my glutees And I go up to ten ten thousand one hundred then ten thousand two hundred ten thousand three hundred as time per Progresses, I will gain some strength over muscles if I'm eating sleeping, etc Number two is lifting more weight over time. Obviously one that has to the volume, but two Motor recruitment, right? So how many muscles our little brain can kind of fire how hard we can push how many muscles We can fire in synchronization To move whether it be jump push deadlift whatever the move might be And then the other part of that that's tied in but different is the skill Motor patterns Just like basketball you're shooting your free throws you're shooting your free throws you get that drilled into your body They become more automatic a term people use a lot in sports man that guy so automatic Meaning that he doesn't have to think about it. It just kind of happens. That's because they put in so many reps and the same thing goes for squats deadlifts and bench Bench squats in particular are known for people hammering volume and hammering Frequency frequency being how many times a week that we lift and all these Variations in programming the volume the frequency the intensity allow us to manipulate them So we can hit those three markers that allow us to get stronger and build more muscles Which is the ultimate goal for a powerlifter And generally the ultimate goal for a bodybuilder or someone who wants to power build or an athlete even Not every athlete wants to gain weight necessarily, but no athlete wants to get weaker and less muscle There's no sport. Nothing that ever that helps you always want to probably be your strongest and have the most amount of muscle per Bodyweight weight class or otherwise Will allow you to be the most durable and the most athletic be best at your sport If it doesn't take away from the practice of your sport basketball tennis, whatever you play Now Bulgarian method bench every day squad every day. There's all these things that Have gotten very popular whether it be YouTube or otherwise to allow people to really advance their squatting deadlift And not only advanced that but advanced the mindset that oh that guy squatted every day And he made great progress and his knees didn't explode Well that guy benched every day and his pecs just got a little bit bigger and he hit a bench PR You guys have probably seen other youtubers or instagramers do that one that's Very rare and maybe not talked about again besides the elite Powerlifters is deadlifting more often. I've found that most people if their form is decent Even if their form isn't the greatest can deadlift almost two to three times a week Why how how do we get there? Well if you want the science? Great article. It's probably a little bit old now But Chris Beardsley on Instagram is a great guy to follow He just spits out pure science, but he basically showed that the general fatigue everyone says my CNS is going to explode and burn out if I deadlift more than every ten days And if I deadlift twice heavy in a month your CNS is not going to explode and you're not going to burn out And you're not gonna you blow your spine out and your glutes are just gonna get big juicy thick and Strong anything the only thing stopping you from doing that is your tiny little mind in the placebo effect saying that I can't Deadlift more than twice a week or more than once a week. I get so tired in my CNS Well, you're just talking yourself out of it. If you said that about any lift It would probably feel heavy every single time you did it the other things stopping you from doing that Which is stopping progress or maybe halting your optimal progress Is that you haven't trained yourself to get there? So how do we get there so you're deadlifting once a week on whatever program? Whatever you got off the internet a coach or you're just pulling my first suggestion is to start with a heavy RDL Romanian deadlift day after another lower body day. So say you pull heavy on Tuesday Saturday would be a squat day or another lower body day and you pull heavy RDL sets of five to ten The other way to add it in is to do a speed day or a gimme day or a light day or we call it a practice day I like to call it practice you call it recovery day And so that Saturday you would take your competition stance and you would do 60 to 70 percent five sets of three Something that shouldn't tire you out. It should be easy. You can do it in your sleep Do that for three to four weeks now your body slowly conditioned of pulling twice a week What the science shows is that the general? Fatigue on the body the systemic fatigue is very similar from squats and from deadlifts Which is you know when you think about it kind of a duck the only thing that may affect this is that? Majority of people or a lot of people not majority Maybe probably majority but a lot of people end up having a stronger deadlift than they do a squat So the overall poundage or volume you handle in a deadlift session may be more than you handle in your squat session just based on the fact that I Squat 400 and I deadlift 450 right so that's automatically going to be a little bit more stress on the system But it's not inherently the deadlift causing more stress on the system, which everyone thinks man I could squat three times a week and I feel great. Well, that's because you've been doing it for four years Timmy Well, I can only deadlift once a week. Otherwise my CNS. I can't even grab the bar I can't even wake up and I get a little shaky 135 feels like hell Well, that's because you've only been deadlifting once a week for the last four years Again, once we throw on that gimme day that practice day or a hard stiff leg day You'll be right back in the game Then I suggest maybe going a little bit heavier on that gimme or practice day You slowly ramp that up into some real working weight So you have one kind of heavier main session you have another session We're handling some volume or some gimme and then depending on your coaching your style your programming your overall goals You can start to switch that day to a heavier variation day. That's how I typically train I like to pull every three days or so one being the main competition stance Which right now for me is sumo I don't compete but that's just the stance I feel most comfortable in right now even though my conventional is banging as you guys saw in the footage So what I'll do is I'll handle a heavy single and all my back down heavy reps on the one competition stance day again That's just the name for it. And then the other day. I like to still go kind of hard But what I do is I choose variations that limit the overall amount that I can handle. So if I go beltless limits overall an RPE beltless RPE 9 set of 3 beltless is gonna be less fatigue overall than a RPE 9 competition stance with the belt etc etc right because I'm limiting the amount of weight and volume I can handle by choosing the correct variation another one is the candido pull that I've been throwing in so every other week I'll do a conventional belt list for some reps hammer and some shit out feel real good and then On the opposite week, I'll do the candido pull also beltless. Sometimes I got a strap up though Because it's real hard. I got real stubby arms. I got a little stubby hands. They're sure not that stubby I got big old palms You know what they say about that but I got kind of short fingies That I have average fingies average fingies above average personality below average But big old palms so I'll do a snatch grip candido pull with some grip Beltless so that's a wide stance wide grip pull for some reps to also continue to build that up Now of course you can throw on the accessories on both But you got to have to manage the volume you can't do 10 sets of 10 maxed out on a belt squad on both days Well, maybe you can maybe you're a freak but is that optimal for what we're doing or can we get more out of less? Can we do one really hard set of beltless or sorry belt squats? after each session until you know our progress kind of plateaus whether it's in weight or the main Movement and then we can add a little bit and we can add another set now We can do two or three good belt squat sets after those main sets points being the entire thing of programming is all just Educated guesses good planning and working our way up But the main key is that don't be afraid and don't tell yourself you're gonna get weaker by deadlifting more than once a week I almost want to do it, but I don't want to do it I almost want to pull like every day like singles or something just to prove to you guys and do this little anecdotal Experiment and maybe we will do it one day That it's very similar to squats besides again the overall poundage But if you're managing your stress and fatigue from other lifts, you should be absolutely fine It's the same thing with dieting and I talked about it the other video If you're telling yourself man, I'm gonna lose 10 pounds that means my squats going down Then your squats gonna go down But if you continue to train very similarly and just take away a small deficit Maybe add just a hair of cardio your lifts do not have to go down It's just old-school adage myth rumor that this happens and so we get it stuck in our head And of course if it's stuck in our head, it's going to come to fruition Whether you believe in something crazy like the law of attraction or whether you believe in placebo Or whether you believe the power of the mind or just the fact that you can talk yourself into and talk yourself out of Doing a lot of things in this world and that's kind of what I believe is that I can talk myself into being great And I can easily just as well talk myself into tucking myself into my couch and watching Harry Potter Marathons on repeat for the next 30 years until this little journey on this little spinning planets over But I digress appreciate you guys so much comment below what you want to cover in the next one I'm gonna drink a little caffeine. We're gonna get into it. Hopefully you see some of the b-roll Man, I can't wait to twitch stream with the all twitch.tv slash silent Mike with two K's will be there soon I promise I just got to get things really rolling here in terms of the clothing and the front desk hours or a lot But I want to come back and stream with y'all so bad. So I appreciate you silent Mike I'm out of here. Happy holidays to you and yours