First of all let's talk about frequency of training. The deadlift can be very effectively trained by training it just once a week.

The deadlift uses more muscles than any other singe exercise so you need ample time to recover after a hard session A common mistake I see in gyms is that some lifters let their ego be their guide and attempt to deadlift heavy every time they are in the gym. This is a mistake as consistent heavy training can lead to a breakdown of technique, staleness and injury.

How I cycle my poundage is by starting my cycle with light poundage's and higher reps and then gradually increase the poundage over the weeks while decreasing the repetitions, thereby preparing my body for limit poundage's for a tournament. The advantage of this type of training is that your body does not get used to a particular rep range and is not hammered by heavy weights all the time. As soon as I have competed I leave the heavy weight alone but still train hard but use higher reps, sometimes going as high as fifteen or twenty reps in the deadlift. I might do this for a number of weeks and then I will start decreasing the reps whilst increasing the poundage and so another cycle begins.

Another key to longevity in the sport of Powerlifting is to remain drug free. Without getting on a soap box it is a fact that drug abuse will shorten your career. The lifters who took steroids when I was in my twenties are not around anymore. Yet I am still going in my late forties and hitting deadlifts equating to 2.5 times my bodyweight or more. On a personal note I do not drink or smoke I have never taken steroids or recreational drugs and I sincerely believe that by living a clean live this has aided me to have a long and enjoyable lifting career.

Let's get down to brass tacks now and discuss correct technique for the deadlift. Read through the list carefully because application of the points might well lead to increased poundage for you whilst helping you to avoid injury.

THE DEADLIFT - TIPS TECHNIQUE AND REQUIREMENTS

1. Keep back flat at all times.
2. Keep hips low during the initial phase off the floor.
3. Set and maintain your position at the start of every repetition.
4. Keep the bar close to the body throughout the pull.
5. Look up this helps align the spine and prevents rounding of the back.
6. Start the lift with fully inflated lungs
7. Avoid any tendency to lean back at the top of the lift.
8. Do not lower the bar back to the ground. Keep the hands on the bar and let gravity take the weight down.
9. When deadlifting always wear supportive trunks or pants.
10. Footwear should have as flat a heel and sole as possible

So in conclusion, think about your training and practice good technique on one of the most productive lifts in the gym: The Deadlift

Cycle your poundage and avoid the temptation of training heavy all the time.

If you apply the 10 tips above, look after your body and use good supplements you can look forward to a bigger, stronger deadlift and could still be lifting well in to your 40's/50's

Most important you also need high quality nutrition and good diet to enable good recovery and muscle growth. Effective supplementation is also very beneficial, my preferred brand is Maximuscle, I've been using them for the past 6 years. Their protein powder Promax, Maxpure Creatine powder Creatamax-300 and muscle and strength builder Cyclone are regulars for me and I rate them very highly.

Derek Cope
World Drug Free Powerlifting Champion

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