How To Add 100lbs to Your Deadlift in 90 Days

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In this video, I'm going to teach you how to increase your deadlift by 100 pounds in just 90 days! The deadlift is a highly demanding lift, so it’s crucial to approach your training intelligently to avoid burnout or injury. We'll cover three major considerations to help you hit a new personal best safely and effectively.
For a detailed breakdown of each phase and more tips, check out the full deadlift peaking program linked below. This program incorporates all the principles discussed in this video and includes additional upper body exercises for a comprehensive strength regimen.
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Опубликовано:

10 июн 2024

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Комментарии : 115

@mitchellhooperstrongman Месяц назад

Grab a full deadlift program that I used to pull 475kg below! moosecoaching.com/pages/deadlift-peak Pick up your LHBK Merch below! www.lhbk.shop/

@spartacus7081 Месяц назад

Perceive believe achieve bereave

@MAbild7 Месяц назад

Hey Hooper, could you share the link to the anthropometry chart?

@markd9580 Месяц назад

I’ll be deadlifting a grand total of 100lbs in 90 days then 💪

@millie35998 Месяц назад

Heck yes

@damonrunyon370 Месяц назад

That's Awesome!!😅

@Juhpol Месяц назад

DO IT

@frederickknapp5340 Месяц назад

Mark, same here

@heterodoxic Месяц назад

Nowhere to go but up!

@geoffreydavis6389 Месяц назад

Great Video Mitch ,Very informative content

@harishvk9605 Месяц назад

One of ur most useful and well written videos sir, thank you for the pointers.

@daltonmason62 Месяц назад

I understand that this video is mostly an ad for the deadlift program, but man the amount of value just being FREELY given is so epic! Much respect Mitch!

@victorkoldbech Месяц назад

Damn this video really sold me on the deadlift peaking program. Awesome job 💪🏼💪🏼

@LandonTBrock 22 дня назад

This is extremely appreciated. I don't currently have the funds to pay for a program or coaching but I took all the notes here so I can hopefully build myself a solid routine in the meantime. Thanks alot Mitch. I'll be sure to let you know how it turns out in 12 weeks.

@BuffPomsky Месяц назад

Will apply this today!

@markovasil1608 Месяц назад

Great information 💪

@TheSLK66 Месяц назад

Nice, needed this. I've been trying to get my deadlift up, but the "plan" I came up with is alternating one week of high volume (sets of 8) and one week of heavy weight (sets of 3-5). Will give this a shot.

@mozzer920 Месяц назад

Hi Mitch, will you be releasing a Squat based program(increase squat by 100lbs)???

@DavideTarasconi Месяц назад

I'm 40 and I just deadlifted almost my own bodyweight (200lbs) for the first time with no training at all. I think I struggle more off the floor than on the lockout (I have long arms - 6'4" wingspan and on a 6'1" height - and I can't squat as much off the floor as a shorter person would). 100lbs in 90 days seems crazy but as someone who has never trained for it I can totally see an improvement like that happening.

@user-uw9kr7ph1j Месяц назад

I don't know if I'll be able to stand after deadlifting 3 sets of 8 reps; going ahead to do 3 sets of 8 reps on squat is truly heroic.

@Fitin10nation Месяц назад

Thank you Mitchell

@lloydgreenhill9515 Месяц назад

My squat is 100% my weak point but im also 6'10 and struggle for depth, id love a video on how to work with very long femurs to improve this

@jedinxf7 Месяц назад

this finally explains why the big squat gains i naturally got from a high frequency squat every day summer - with almost no deadlifts by necessity for fatigue management - led to such rapid deadlift gains. I've always struggled off the floor, never a hint of lockout issues - and as you said, deficit deadlifts don't do shit for it!

@Karan-Aujla 16 дней назад

Copy that. How'd you structure the rest of your workout around the everyday squat program? How many sets of squats did you hit everyday? What about the recovery? Look forward to your reply!

@rimfirecommando Месяц назад

I appreciate the effort you put in! This is a very timely video for me. It's been a struggle for my Deadlift to keep pace with other lifts. Do you have any tips for someone with short arms? I'm 5' 11" but my wingspan is only 5' 6". So my normal deadlift is almost a deficit deadlift for others. Any tips would be seriously appreciated!

@Tomo-wg2iq Месяц назад

Focus on your ATG squat.

@AshleeMckay-tr1ql Месяц назад

You're onto something good, keep it rolling

@nicolaspatoine6780 Месяц назад

Mitch I have been Following your journey for quite a while and you are now someone that I look up to I would like to talk to you about diet or something along those way I am the worse version of myself that I have ever been and it's getting worse each day that goes by I don't know where to start if you could send me some light

@osh241 Месяц назад

Agreed, this system works if anything slightly less volume. I used a very similar style of program to get me from pb at 260kg in Nov23 to 260kg 3x1 working set in 8 weeks.. Roll on 3weeks for 300kg on at 88kg bodyweight. 💪 Oh, 41 yo too 👴

@dumichael4259 Месяц назад

Video idea: get will tenny and littlet and do some sort of fitness challenge. (bodybuilder vs strongman vs calisthenics) and all three of you are really entertaining to watch

@mitchellhooperstrongman Месяц назад

👀👀

@Chango110418 Месяц назад

My main struggle is short arms big belly so I find it hard to get into ideal position without hunching or just not staying tight. If I put my shoulders back and get into position sometimes I can’t reach the bar 😅

@Joe-wt6eh Месяц назад

You aren't supposed to have your shoulders back. Protract your scapular and make you arms as long as possible and round the thoracic spine while keeping the lumbar spine neutral

@heterodoxic Месяц назад

@@Joe-wt6eh I've recently learned that there are "trainers" who recommend scapular retraction for deadlifts 🙄

@Joe-wt6eh Месяц назад

@heterodoxic never retracted of course, but if you mean a flat thoracic spine then in many cases this is a reasonable approach. Not to someone who is trying to lift the heaviest weight possible of course.

@heterodoxic Месяц назад

@@Joe-wt6eh The trainers I'm referring to didn't say anything about the thoracic spine, they specifically said retract the scapulas. Apparently, I am trolling when I disagree with this advice, LOL

@northbuster290 13 дней назад

Short arms big belly = deadlift curse.

@espenstoro Месяц назад

Dang, that was a lot of info in 10 minutes. Good one. Sadly I'm dieting after a "sort of" peak, so I'm more likely to lift 100 pounds less in 90 days. 😭

@fizzybossyt8675 Месяц назад

I think im going to give this a try, so hopefully I'll hit a 552.5 deadlift in 3 months. However i have some questions to make sure i understand the program. The idea that i gathered from the first and second phase was a build up to heavy singles. With the first phase being sets of 8-10 and the second being sets of 3-5 or something like that. With the last phase, what percentage of a 1rm should i be hitting? How do lifting accessories fit into the program? I like using knee sleeves and a belt but are there any guidelines you would give to using it. I have a strong emphasis on the three core powerlifter exercises. How does working for a stronger squat fit into this? Is it possible to extract similar results with the deadlifting program with my squat at the same time, or will i have to sacrifice some squatting power to get the most out of this? What is the correct way to deload at the end of the program? I had more questions but I forgot them, and i might be back in the future to ask them. Thanks for the help in advance, whether it be mitch or another commenter

@cwstreeper Месяц назад

Challenge accepted. #LHBK!

@Viktor14485 Месяц назад

I struggle with lower back pain when deadlifting and I think my form is decent. Any tips?

@funhouse9566 Месяц назад

Any tips for strengthening lower back? I feel all my life i've gotten strong everywhere but on deadlifts and squats, the lower back is massively lagging and caps my lifts. I can bench the same as I deadlift at 140kg which is embarrassing!!!!

@brad5282 Месяц назад

Heard the music in the background of this video and thought it was a @KerryWernervlog race video!

@alisquared3730 Месяц назад

the fact that this much useful knowledge is being put out for free is amazing

@robertsteburg6562 Месяц назад

I have an 18" Deadlift at next competition. Can your deadlift program incorporate this?

@Ezratal Месяц назад

Anthropometric chart link?

@chairmanlifts Месяц назад

0:30 this is the same music as john jewett’s j3u podcast intro

@yootoober49 6 дней назад

If I'm 48, could I get to 500 by 50 (essentially starting over right now), prior max a few years ago 385lb

@sampe8557 Месяц назад

Is there a reason why squat and dl are on the same day? What about doing 2 way split? The other being squat+double leg accessories and other dl+single leg accessories

@northbuster290 13 дней назад

Recovery. I train the same way.

@etrephesm Месяц назад

505 here we come

@lawnchairgaming Месяц назад

Lol the laptop just always rests on his massive legs

@Demane69 Месяц назад

Odd, I'm the reverse. I have long femurs, and I struggle off of the floor. If I can lift it 3 inches off of the floor, the rest of the way is easier. I could likely lock out with 100lbs more. For now though, I'm using Mitchell's tips for shoulder press, my weakest press. Seeing results, but a long road ahead. I've never seen improvements come so fast since following these more strongman style tips. I've gained over 20 lbs of muscle in 2 years, and I'm over 50 now. On top of this style of training, I've more than doubled my meat intake, and I almost can't comprehend the difference it's made. I've never gained mass like this before, and I've been a gym addict most of my life. Yes, all natty. I've got those Viking genes (mother's side), but never really ate enough to maximize this style of training as my sports career demanded speed and endurance so mass building wasn't my focus.

@calvinbrown123 Месяц назад

💪🏿💪🏿💪🏿

@3van1993 Месяц назад

Are the shin scars part of the job? I've been deadlifting for a month and I can't avoid grinding my shins on the bar

@holliswilliams8426 Месяц назад

basically yes, you can wear high socks, bleeding on a bar that other people will be using in a commercial gym is not ok though

@ChriSX13 Месяц назад

or wear your knee sleeves on your shins if you don't like wearing high socks, and if you're following mitch's program and squatting next, just pull up your sleeves for that!

@Irishhound Месяц назад

Doesn't it stand to reason that sometimes our nervous system is what needs work?

@austinharrison8430 Месяц назад

Michell no one has a weak lock out, it’s literally impossible. It’s because of the starting position in the dead lift. If you notice people who struggle to lock out, have a bent over starting position.

@AmitKumar-te6vw Месяц назад

2:05 184kgs for warmup 😮😮😮

@paulhamilton7854 Месяц назад

Sleep 9+ hours per night! That might be the most difficult thing to do in this plan.

@dantethunderstone2118 Месяц назад

Papa rauno says do rack pulls and he has the strongest rack pull ever

@joshbunnerwvarmwrestler Месяц назад

I think i could increase my deadlift by 100lb. If I did deadlifts.

@andrewgilbertson5356 Месяц назад

👑🦀👏

@matthewsummers6545 Месяц назад

where is that dont be a cant shirt from?

@mitchellhooperstrongman Месяц назад

It was a limited edition drop, join our mailing list to be the first to know our exclusive offers! www.lhbk.shop/pages/about-us

@matthewsummers6545 Месяц назад

@@mitchellhooperstrongman hope yall do another run

@Devou1s Месяц назад

Give me +60lbs over the next 140 days and I'll be over the moon to comp. day.

@applesauce1852 Месяц назад

...😀

@ToeTheFoe Месяц назад

@mitchellhooperstrongman Месяц назад

. . . 🫎

@mikefoster732 Месяц назад

It will be great to see an 1100lb deadlift from the Moose in 90 days then

@xxacidmv Месяц назад

. #LHBK

@mitchellhooperstrongman Месяц назад

New releases coming soon on www.lhbk.shop 👀

@Rob_DelSignore Месяц назад

🦌... .. . .

@BurntCatFish Месяц назад

Hi mr. Hooper I love my new Lift heavy, be kind tattoo

@BurntCatFish Месяц назад

Also, first

@mitchellhooperstrongman Месяц назад

Let’s see it!!

@BurntCatFish Месяц назад

@@mitchellhooperstrongman I sent you a instagram DM picture of it :-)

@toocool2bblue Месяц назад

Pull sumo you'll add 100lbs instantly 😅🤣😂

@KevinMay71 Месяц назад

605 to 705? We'll see

@ChriSX13 Месяц назад

for me that's 550 to 650. am fairly confident of pulling a 585 right now but the jump to 650-660 isn't something that i think i'd be able to achieve in 12 weeks

@bobbybobman3073 Месяц назад

Look I "hate this kind of marketing" but I'm such a bloody noob with a frame that's "pretty well proportioned for a good pull" and I should have noob gains and "excess muscle cross section" to tap into. So I need to train the stabilizers to stay safe. Current deadlift is "pretty sad", it's probably about 255-275 lbs. 100 lbs sounds scary but I'll consider it. But it's " good to see how to "peak" a lift properly" guess it's time to "go for that 1000 lb total for the first time in my life.

@bobbybobman3073 Месяц назад

Also no, 1000 isn't going to happen in "90 days" but idk it might not too far off from this. If I can do a 375 deadlift and squat then that leaves a 250 bench which isn't super easy, but it's probably the most attainable number in this conversation for me, since I likely have about a 185-215 bench right now without having trained it in years.

@Andy.g79 Месяц назад

Deadlift should be stronger than squat, good luck!

@jaredchalker7914 Месяц назад

@@bobbybobman3073 it'll probably be easier for you to add 100 lb to your deadlift then it would be to add 45 lb to your bench... Sincerely, somebody who has only added 30 lb to my bench but my deadlift has gone up 100 lb in my squat has gone up 145

@bobbybobman3073 Месяц назад

Basically I chose numbers that make sense for me, they should all be about equally challenging ... And I'm actually least worried about the bench as it's normally my easiest one to talk myself self into training and it's only 15 lbs more than a PR I set about 18 months ago, and even then I wasn't really trying to pr, I just maxed out at 195 back then thought, what would happen if I trained like twice a week for a month tested at the end hit 235. Squat needs come up about 100 lbs. 275lbs (2 ish years ago) was a double, and while I can probably life or death get 295-305lbs off the floor, it's not with form I want to train with. So yes deadlift should be higher but I've always treated it like an accessory while I have focused on the other two before, and bench especially I'm not that worried about. At 190 bw 250 isn't a crazy bench it's more like "solid" but I had a 205 bench after one month of lifting back at 14 and 155 bw so like 250 should be fine. 375 squat is actually probably the scariest to me, although I have seen steady progression from like 135-235 for reps in the squat recently, while my deadlift has basically only ever slowly gone down over time teen me could deadlift more than current me.

@cristiancedillo6114 Месяц назад

I've currently added 100 pounds to my deadlift about to add 110 in just 6 months i want to add way more on my bulk to hopefully pull 585-600 pounds before 18yo

@based8223 Месяц назад

Deficit snatch grip deadlifts lmao

@stevemann1299 Месяц назад

I added 100lbs to my deadlift in 30 days or 4 workouts. Its called Mike Mentzers HIT.

@mikemoore2791 Месяц назад

Hmmmm... So, 496 pounds in 3 months. Cool.

@hardchooligan Месяц назад

Step 1- take steroids. Only kidding around guys 🤣

@electricalstuff259 Месяц назад

Meh this guy doesn't know anything about strength i've never even seen him at a powerlifting meet, wouldn't take any advice from him.

@fizzybossyt8675 Месяц назад

Is this sarcasm that I'm not understanding?

@jaredchalker7914 Месяц назад

@@fizzybossyt8675 Yes

@electricalstuff259 Месяц назад

@@fizzybossyt8675 The guy doesn't even have good bicep definition i bet he can't lift sh*t

@adr0hub416 Месяц назад

Yeah, probably can’t even deadlift 1000 lbs.

@electricalstuff259 Месяц назад

@@adr0hub416 Bro i know this guy he's a marathon runner he doesn't even really lift. Why take advice from someone who's never done anything in the sport?

@jaredchalker7914 Месяц назад

I already deadlift 520... I don't believe anything is going to add a hundred pounds to my deadlift in 90 days 😂😂

@Flo_rian_A Месяц назад

You should try

@jaredchalker7914 Месяц назад

@@Flo_rian_A it doesn't work like that for people who've been training for a long time and are fairly advanced

@wybrenpolitiek4221 Месяц назад

Are you not curious to see what would happen? I would be I think. Although I barely deadlift😅 I play volleyball and use gym for injury prevention/explosive strength. Why not give it a try?

@jaredchalker7914 Месяц назад

@@wybrenpolitiek4221 obviously I'm curious as to if it would work or not. But based on science and all the empirical evidence from all of the peer reviewed studies that just won't happen for me particularly. This is more directed towards people who have not had a consistent program or who are very new to the gym. I've been running consistent well planned out programs for two straight years

@jaredchalker7914 Месяц назад

@@wybrenpolitiek4221 My current program is working very well for me so whenever it gets stale it might be something I try in a couple months