Eddie halls secret advice to hit a MASSIVE deadlift PB
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- Опубликовано: 21 июн 2023
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bro pulled 420kg before learning to periodize his training. absolutely mental. you can make your training as technical as possible and some freak of nature is gonna smoke your ass anyway. thanks for the tip tho, lmao
8 sets of 2 as in two reps eight times???
@@dinigiyes
Thats not true at all , he was doing a linear progression the whole time stop assuming . He just learned to recover better
He said "periodized" not "progression"@@heveyweightheveyweight5399
Freak of nature.......and of course, TOTALLY natty don't forget. 😉
I do something fairly similar - week of squatting and a week of deadlifting, every 2 weeks. Allows muscles and CNS to optimally recover.
Agreed and keeps your longevity up.
@@DackDavenport That's what it's all about 💪
No squatting for a week?
pretty much@@Gh0stwhipz
Nope, every 2 weeks means your muscles will have some regression.
Good tip, very well clarified. Eddy Hall rules! 🤙
Was this a full q&a? and If yes, can you upload the full video?
Great tip, very well clarified, Eddie. So one session of deadlifts a week alternating fast/slow twitch? Basically Eddie Hall has learned about basic training blocks and periodization. Thanks, Eddie I’ve been stuck for quite a while.
Best way I increased my deadlift to 420 was to do rack pulls every day as a progressive 5x5 until I hit my max effort pull by the 5th set and I'd do a 10 second hold at the end of every set. Then once a week I would swap out rack pulls for my deadlift and just do a 1 rep attempt after a light warm up. No straps or belts, just some chalk.
In 2 months I added nearly a 100 pounds to my deadlift where I was totally stuck at around 330 lbs before for a year. I know it's nothing by comparison, but this helped me monumentally as the rack pull, especially below the knee pulls are direct carry over's to the deadlift. I'd also throw in some RDL's for the hamstrings on occasion.
Holdup… you did a heavy rack pull 5x5 everyday?
@@CurlyKingson haha, yeah, reading that again it does sound a bit insane. Every day of my workout. This would vary from a typical 3 day Monday, Wednesday, Friday or a 5 day split.
At the time I was doing this particular experiment it was M, W, F.
Interesting training method. How high of a rack did you go for?
@@abdullahyusof4739 Only 420 at the moment. I haven't lifted in about a year for personal reasons. But this is what I did before I stopped.
I directly rack pull what I do for deadlift so it's a 1:1. If I can pull 420 on the rack then I can do it for deadlift for the same reps.
So whatever I work on the rack, as I get stronger, I know it's a direct translation into the deadlift.
I don't ego lift on it because a few years ago I tried going above my strength and tore a muscle in my traps. So I just gradually build up to a comfortable 1 rep max vs going HAM and blowing something out.
I also didn't use straps or belts, only chalk and a mixed grip. So if I incorporated those things I could probably pull/lift more than 420 lbs.
And just FYI, the hold, IMO is more important than the actual reps. If you can only get 1 rep, try and hold it as long as you can and focus on getting that stretch in your traps.
@@charleshill1906 What would you recommend for chest, dumbell bench press? (I can't do barbel, arms and shoulder hurts)
I go to the gym twice a week for upperbody, and do flat dumbell bench press, and I keep adding new weight every 3 sessions by 2-3kg
Do I keep going, or would a more specialised training be better? I want to go full on chest. If you gest my insta, you can see I have zero chest, and zero traps/neck xd I also don't wanna focus on hyperthrophy but have it a bit there.
I'm doing 20kg now per hand, I used to do 25kg per hand dumbell bench press(and it took me 1-2sessions more to go from 22.5kg) but do I just keep going or I can improve this even better? Instead of 4sessions I can bring that to 2sessions and add more weight? Or maybe not sessions but weeks.
One and half week is 3sessions - if I went to the gym 4times a week for upperbody strenght, that would would be 4sessions in a week - so does that mean I could shed off half a week of time in progrgess?
What abouot recovery xd
I think what he meant to say at the end was NOT, “Train your muscle groups rather than the muscle themselves.” He MEANT to say, “Train the different muscle FIBER TYPES” 🤣
Ive changed to that 11 day cycles, perfect! Thanks so much Eddie!!!!!
both are still training your fast twitch, difference is you are not exceeding your MRV by training light... if you want to trying slow twitch, walk a marathon
Wrong
Says the guy that didn’t pull 500kg @zimmdaddy
@isaiahberg8114 says biology... fast twich fibers are the strong fibers and news flash, if you are deadlift heavy ,then you are using your fast twich fibers and
Thanks, Eddie I’ve been stuck for quite a while
Can this applied to the bench press?
So slow twitch fibers are actually only used in long light weight endurance exercises that do not require explosiveness like in marathon running.
He's talking about the concept of training heavy and slow vs explosive and light.
Just curious, say you're using percentage based training, 70-90%, how do you know when you should add weight? If you're training at let's say 80%, when should you bump it up to 82-83%?
based on this method, every two weeks
Lots of Soviet weightlifters use pyrimid method where you do one training cycle 60%then next training cycle 70 percent and so on until the last cycle is a max, then rest and repeat with new weights from new prs training cycle could be 6 to 10 days
What a legend.
What Eddie hall says is in other words the same that Mike metzer said : less is more but not in terms of work done
In terms of TIME to recover which is crucial
I believe that anyone who wanna see some progress in the Gym needs to eradicate that itch in the middle of the A$$ of killing the gym everyday with the sensation they r gonna lose the muscle in 72 hours .
Should I train like this as a wrestler? Or is this really just for powerlifters?
This can be apploead to a general training program. Right? This seems optimal to develop every group.
so after those 12 weeks, how much weight should i add to my current max ?
I would assume just keep adding until you can't pull it lol
Lift heavy slow, lift light fast.
Both should burn though.
Then when trying for a pb you need to go as fast as possible even though the lift will be slow 👍
So 1 session of deadlifts a week alternating fast/slow twitch ? Or two sessions a week
Eddie trained it once a week. depends on your max? i personally train deadlifts and a second dl variation each week
@@OfficialStrongmancom thanks 💪
in both training styles you would train the fast twitch fibers tho
Eddie im doing Ed Coans 10 week cycle,its linear and brutal.Instead of doing it 7 days its now every 12th day as you said 10 days between. Im doing top set of 2 reps each time, then working triples each week 8x3. 6x3.5x3 3x3 and so forth, those drop sets are linear in progression. Im also doing on day 5 in between linear 50/60/70 percents bands for speed work including band tension 8x 2 fast as I can. Ive stalled on week 5 on the top sets so thinking rotate the exercise but keep it 90 percent semi conjugate, Will this work bro, for your slow twitch days your talking about volume 10 reps?? Bro im confused, are high volume 10 rep sets the way to build your strength, im thinking 2 and 3 reps fuck, tell me bro. You were....are...... always will be the best deadlifter of allllllllllllllllll time as far as im concerned, please help brother, Im from New Zealand, we still fuck you up in the Rugby all fucking day,,,,,, but who cares about Rugby anyway help me bro fuck!!!! Im 50 years old pulling 300, Squatting 300, help me please brother fuck fuckkkk!!
Slow twitch fibers = cardio
Fast twitch = Power
Power = mass × acceleration thus low reps fast af 8x2 @50-60% of 1rm
Slow twitch
Work = force × distance
Thus a lot of work
3x10 @ 70-80% of 1rm
Hope this helps
@@marshallhobbs46
So, if someone is dumbell bench press say 20kg per hand, but one rep max is 22.5kg
Does that means I should do 18kg, 10reps, 3sets?
And on other day, do 8reps and 2sets with 12.5kg? or 10kg (coz there is no dumbell at 11.25
@@aurelianspodarec2629 No. 70% of 22.5 is 15.75 kg or 15kg dumbbell. So 3 sets of 10 reps @15kg. 2-3 minutes of rest between sets.
@@marshallhobbs46 Yeah every gym has different dumbells. the one I'm in now has 10, 12.5, 15, 17.5, 20 but you're right
I usually rest 3-5minutes, but does rest even matter? I can lift better and more if I rest 5minutes
When you're doing slow reps like that, does the rest relly need to be 2-3min?
Also, do you think I should just keep doing brute force or start doing this now? : P
@@aurelianspodarec2629dude train sbd max, full body 2, 3 days a week, recover well, eat much and start thinking bout things like this in 1 or 2 years
Only 8 sets of 2? That's only 16 reps of 50% 1RM... Is that correct because that seems like not enough volume
He literally says to go train related muscles afterwards with other exercises, Row, Pulls Up/Lat Pulldown, Back extensions, Hamstring Curls, Core et. You still get plenty of volume in just no on the deadlift. By doing the speed work you are still training technique and getting some stimulus. He basically did his version of Conjugate Method without the variation.
The key is to do 20kg (empty bar) as your first deadlift, that way you can hit a PB every week 🧐
Lol that's what I did last year after herniation my L5S1. It's been 11 months and I'm pulling 405 for reps now, maybe I can hit 0->500 before the year is out 💪
@@MichaelBrown-wx6zq 💪🔥
@@MichaelBrown-wx6zq Did you get it?
There’s about 420kg worth of broscience in this video
Why just 2 reps with fast twitch especially that the weight is 50% only?shouldn’t he be doing the higher reps version for lighter weight and lower rep for heavier workouts?
Does this apply for curling?
Why would you want to get a pr on bicep curls tho
@@youtakel7708 im wondering if I stagnate unless I do this on curls
@@hiramsicles5580 bro don't look for strength in curls, look for strength in compound movements (multiple joints and muscles) like bench press, deadlift, squat (big 3 moves), farmers walk, clean and jerk, snatch, shoulder press, etc. They'll be bringing in more chicks (it's gonna bring in more compliments from dudes) and they're cooler
so he trained fast twitch fibers and then more fast twitch fibers but just in a different style, ... no slow twitch fibers where trained
Makes sense. Didn’t know it took 10 days though. 👀 I’m not like Eddie I think I’ll be recovering faster than that. Massive difference in size and metabolic rates. Will take this advice and tailor it for myself for now. If I get anywhere near this man then I’ll consider the 12 week program. 🤣
Why would you be recovering faster 😂😂
He's on loads of gear and high tier generics. 😂😂
Because I’m not lifting anywhere near his class of weight. It makes sense though doesn’t it? The heavier you lift the longer the recovery time? For example a max 100 Kg deadlift is going to recover slightly faster than someone who has been training 5 years and is now max deadlifting 200 kg etc. also you have to consider the skill curve. If you apply the techniques for the skill/weight curve then you find another level of power increase. Someone who is new to the gym for instance will increase much faster earlier on but eventually finds themselves at a plateau, that’s what Eddie reached until he did some big research on recovery times and how to increase further. That is why this advice is perfect for the 5+ years heavy lifters. I’m only at 2 myself so I know this will help me later on but for now The way I’m training currently is working for me for now. I know I’ll plateau again and at that point I’ll need to change up on what I’m doing to increase further.
@@DonCarver. Could you explain your current routine by any chance?
@@blazorb5907 Ofcourse. So I do 2 weeks training usually. In my first week I lift heavy. And my second week I will do same exercises but at a lighter weight enough to be about 70% max rep capacity. On my heavy week I will start on a slight increase to what my previous light rep count was. So for example this week was light so for my bench press I did 2 sets at 60kg then 1 set at 75 Kg until I fail, (9 reps) After that I dropped the weight to 40kg and continued until tired. Then a final set at 30kg again until I couldn’t lift. It takes me roughly 3-5 days to “feel” recovered from that and that is when I decide ok I’m nearly ready for the next max lift. Rolling back round to next week I’ll be going for 105 kG as my max before that was 100kg for my heavy days, I do a full set on a slight increase to what my base rep weight is and do a full 10 reps so next week I will do 10 reps at 70kg then I will do 3-5 reps at 80 followed by 2-3 reps at 90, then a 1 rep at 100 followed by another 1 rep at 105. Sometimes such as my deadlift I improved from 120-135 one week so it can be the case I may go to 110 and try a further rep depending on how I feel at 100 and 105. Bearing in mind I have changed how I work out over a time period since watching these insightful videos and I’m continuing to study what others have said they find useful. I am what you would call a sleeper build. So I prioritise strength over physique I have found it very hard to gain actual weight in the past 2 years but my strength increase especially in the last few months has been dramatic. A 100kg deadlift was something I was proud of a while back. Now looking back I feel that little boy had no idea what he was talking about. That’s now less than my warm up set on light week. Hope this helps. Most important thing is remember this might not work for you, each body is different and you have to find what works best for you.
Edited - I have also found recently I now take between 2-3 days recovery between weeks seems to help better than just 1 after 3 days work out. I used to do 6 days and 1 rest day but that’s not been as effective for strength building for me. I just do some light cardio on my rest days. In the form of playing Beat saber. 1 hour of that is more than anyone needs. 🤣
@@DonCarver.I do PPL so should I deadlift twice a week or just once and how do I improve my deadlift cause I am stuck at 120kgs 1rpm
So basically hes learned basic training blocks and periodization.. 😅😅
8 sets of 2?
On the speed day
with how much rest in between
Nothing to do with the fibers..
More with resting his nervous system more
My program is way more simple:
1 day push musclegroup 3-4 sets with 4-8 reps until failure on each set
1 day pull musclegroup 3-4 sets of 8-12 until failure on each set
1 day leg 3-4 sets of 4-6 reps
1 day with some shoulder/neck isolation, abs and perhaps some bicep/tricep/lats depending on push/pull muscles stage of recovery.
And the more I eat and add in carbs to bulk up, the more I increase in plates week for week, and the more I cut on carbs and sugar, the less I can lift week for week the the more ripped I look.
Yup, it’s called fatigue and deloading 😂 learned that the hard way
I'M FLABBURGASTED !! Because I thought training HEAVY was training your FAST TWITCH fibers. I'm not asking for science evidence because science probably hasn't CATCH UP up with this.
SO who can CORROBORATE this experience in any shape or form and MAYBE EXPLAIN for me ?
God will give you cookies and I'll consider you a wise man to look up to.
heavy deadlifts indeed does train fast twitch fibers, in both training styles that eddie mentioned you train the fast twitch fibers and not the slow twitch fibers
@@Robin24204 Then what is making a différence in his two training styles ?
@@samycousseau6545 it one you train maximum strength with doing really heavy deadlifts and with the other you train explosive strength with doing a lighter weight and lifting it as fast as you can
I guess you you're right. so then it means Eddie reacted well too heavy slow and light fast. As if it taxed his fast twitche fibers in a different way. Interesting. @@Robin24204
@@Robin24204you're wrong