so it will require the least amount of training relative to the three lifts. I utilize 1 main deadlift workout per week with 1 secondary workout two days later, 2-3 Deadlift workouts per week, with one of them being significantly lighter should be sufficient.Hypertrophy Training will be a shorter portion of your training
37TRAINING THE DEADLIFTfor the Deadlift, as Females are generally more muscular in the areas needed for heavy deadlifting. Even during Hypertrophy Training, I usually use slightly lower reps for the Deadlift than the Squat or Bench Press. If I’m using sets of 10 in the Squat, I will usually do 8s in the Deadlift. Normally, spending 25-40% of your training time on Hypertrophy for the Deadlift. After you’ve built up bigger hamstring, glutes and spinal erectors, you’re ready to move to Strength Training and improving the force production of those muscles, as well as becoming more specific about your technique. Strength Training for the Deadlift should done in the following ranges: 75-90% of your 1rm3-5 reps per set10-15 sets per weekStrength Training means that you are closer to competition or testing your max in the gym, so developing your technique becomes more of a priority, that needs to be considered when choosing exercises: Competition Deadlifts (Conventional or Sumo)Conventional Deadlifts (Worth doing even if you compete Sumo)3” Competition Block PullsRDLs / Box DeadliftsGood MorningsAccessory work like Back Raises and GHRs are still useful and should be included but aren’t specific enough to count towards your 10-15 sets per week. Training the deadlift hard is great and important to success but as I’ve become more advanced, I find more and more than stopping 1 rep shy of what I can do is very useful for keeping me healthy and ensuring I can properly recover. With that in mind, don’t let your technique deteriorate for an extra rep or 10 extra pounds, pull every rep with great intent toward your technique and as explosively as possible.
38FUERZA: A FEMALE’S GUIDE TO STRENGTH & PHYSIQUEYour strength training will be the bulk of your Deadlift training, taking up 30-60% of your training time. Pulling a max Deadlift is one of the most empowering feelings you can have as a lifter and Peaking is the time to make that happen. Peaking is about perfecting your technique and preparing your nervous system for max weights, take note that I wrote ‘preparing’ because too often I see people doing their heaviest deadlifts in training, rather than competition when it counts. During peaking, train your deadlift in the following ranges: 90%+ of your 1rm1-2 reps per sets3-5 sets per weekDeadlifting hard, within the parameters above, 1x/week should be sufficient for Conventional Deadlifters, with a 2nd Technique Day where you perform 3-6 sets of 1 rep at 60-70% of your max.
39Sumo Deadlift isn’t as structurally demanding, so they can likely perform two heavy sessions per week with potentially another Technique Day.