-ADD MORE WEIGHT TO YOUR DEADLIFT & BENCH PRESS- - This guide has two sections that could help you to add more weight to your deadlift and bench press which can also improve your strength. - - - -this article was written by Trainingngaming• Below I have a disclaimer that I put so please make sure to read it before continuing with this pdf

-WORKOUT DISCLAIMER- Before working out , participating in fitness activity or exercise sessions and training please be completely evacuated by your medical professional and make sure they clear you eligible to be active and to participate in exercise activities. I am not responsible for anything you do to yourself and you are working out at your own risk.

Above I have a disclaimer that I put so please make sure to read it before continuing with this pdf Section #1 - DEADLIFT WEIGHT GOAL - Assess the total amount of weight you want to be able to lift for your deadlift by the end of the year. Completely give this thought and be realistic to yourself and your body and think of how much weight ideally you would want to strategically deadlift on the barbell. I will now refer to your diagram below with how we will - approach your goal weight. In the diagram below the “?” Is gong to be your goal weight so please keep that in mind. Carefully look at the diagram layout and visualize different aspects of it that will help you in achieving your goal weight. - (DEADLIFT DIAGRAM) The biggest thing about this diagram is the increase in weight is very small and the idea behind this is to increase the weight at a very slow rate to avoid injury. When we do this we can help our body recover through each workout session and also progressively add more weight to increase our strength for the next session. The biggest increase in weight is at the start of the diagram and then another big increase is at the end of the diagram. This is because when you start the program you will be able to add weight more easily than when you’re in the middle of the program and when you’re at the end of the program you will have more progressive strength it has been built to were you can add more weight for the completion of your deadlift weight goal. FARMER WALKS A really big tool that will help increase the weight of your deadlift is to increase your grip strength. Your grip strength will allow you to hold the bar longer in with a more firmer grip and will allow you to pick up more weight loads easier. The best way to increase your grip strength and also increase your deadlift weight is to do farmer walks A farmer walk is where you use two barbells or two former walk barbells and you load them up with a weight that will allow you to walk from one Destination to another with an amount of intensity that emulates heavy trap shrugs. You can also increase your grip strength and deadlift weight by performing trap shrugs but the problem with the traps shrugs is you don’t hold the bar long enough to activate deep muscle fibers but when doing farmer walks you are holding the weight with a heavy load that allows deep muscle fibers to activate and will allow you to increase your grip strength. INCREASE YOUR CALORIE INTAKE The last thing I want to add on increasing your dead lift weight is to increase your calorie intake. If you are increasing your calorie intake you will most likely be more fueled for your deadlift sessions which would most likely give you the strength to pull more weight. Deadlifts require a lot of energy from the body so being fueled for each session is a very important thing that is often under looked when trying to increase your deadlift weight. The increase in calories to ultimately help you increase your deadlift weight will depend on your daily living calorie output and if you are a very active person or not. Section #2 BENCH PRESS WEIGHT GOAL

Now I will be covering how to increase your flat barbell bench press weight. This is a goal that has a lot of variables that can help you achieve it quicker and more efficiently. The main variables to achieving a heavier bench press weight is to add more force output to your workouts. This will allow you to press heavier objects off you because you will have more force output. One way to help increase your force output is to add one of my favorite exercises to your routine. That is the bent over barbell row. This exercise will allow you to add more force output because you have to pull heavy amounts of weight to your chest. Doing this increases the strength of your arms while also increasing the force output because when doing heavy bent over barbell rows you will have to force weight up to your chest in a efficient movement. The best way to utilize the force output in the barbell row is to let the bar reset each time after you row. —————————————————— Now I want to cover another topic on how to improve your flat barbell bench press and that is making sure your arms are strong enough to support the goal weight you want to press. What this means is making sure your arms have enough mass on them so that when you unrack the barbell for a flat bench press your triceps have enough mass and strength to help you stabilize the bar throughout your lift. You can do this by making sure your always hitting arms with a lot of reps with good form. Making sure you are lifting with good form while hitting arms will help build the proper mass and strength you need to increase your flat barbell press. You will want to add a set of reverse curls into your arm day so that you are also working another org of the arm to be a stabilizer for your heavy bench press. You will see the difference when your arms have more strength and mass that your press will seem easier because you will have more control over the bar. Here’s an example program of a arm routine for gaining mass

-Reverse cable curls- 5 sets of 25 reps (15lbs-25lbs strict form) -Triceps push down- 5 sets of 25 reps (20lbs-40lbs strict form) -Barbell rows- 5 sets of 15-20 reps (135lbs-155lbs) CONCLUSION

This section is the ending and I will cover a couple topics on how to increase your deadlift and bench press that I haven’t covered yet but I also don’t see talked about much in the community. I will just give a quick list summary of them below.

Being hydrated for each hard session- This means not only you have consumed water before your session but you also have liquid minerals, electrolytes, and also have a liquid carb or amino acid caffeine mix drink to help you through your session. The caffeine isn’t needed but it helps a lot with hard sessions. Make sure you have enough food in your as well. Food definitely will make a difference when you are trying to lift at your best and if your running on a empty stomach your lifts will suffer. Being in a good mindset- This means you could have a bad day but before the heavy session you need to zone in and redirect you attention to becoming the best version of your self and accomplishing your goals in the gym. The biggest thing you want to do is clear your mind then right before you step up to your lift dip the switch and turn your energy levels to full and attack your lift with your goal in mind and accomplish it. This means you might want to visualize your lift before you do it so you can mentally see yourself move the weight. Mentally feel the weight and see your self mentally Being ready for the lift and accomplishing it right then and there. The body can achieve what the mind believes. Good lifting partner or Good motivation- You can have both of these or maybe just one of these but whatever you situation provides you with make sure you utilize it to the fullest. Make sure if you have a good lifting partner you guys work hard and don’t cheat each other out of growth and success. Push each other each workout to become better then the last workout. If you don’t have a partner but you have motivation then make your workouts count and don’t cheat yourself out of growth and success by not staying on track. Make sure you always keep your confidence high in yourself and in your training. Pushing yourself isn’t easy so make sure you give yourself credit when you hit goals. You are your best and your worst audience so utilize both depending how you feel. Some days you might not feel as motivated so give yourself credit and hit the gym hard still with the mindset that you are going to go even harder the next day. Always improve your mindset to ultimately improve yourself. Here are some pictures of the video linksthat will be sent as well with this program in a separate email. These videos containing extra detail on the stuff talked about in this program. Please click the video links sent with the email to view them Barbell row details

Reverse cable curls Barbell row details part 2

Deadlift details -this article was written by Trainingngaming•