Sam Parr

Sam Parr's Anti-MBA Learning Machine

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Learning Plan: The perfect deadlift routine

Alright, let's dive into mastering The Perfect Deadlift Routine with the ANTI-MBA badass Sam Parr learning method. Here's your no BS-learning plan:

1. In a Nutshell:

Imagine you're picking up a big toy from the floor. You need to bend your knees, keep your back straight, and lift with your legs. This is the deadlift: picking up a heavy weight while keeping your back safe. It's like a big, strong, cool dance move that makes you stronger!

2. Mental Models:

  1. Progressive Overload: This means you keep getting stronger by lifting more weight each time. It's like leveling up in a video game.
  2. Consistency: Practice deadlifting regularly. It's like brushing your teeth; you do it every day to stay healthy.
  3. Form Over Weight: It's more important to lift correctly than to lift heavy. It's like wearing a seatbelt; it keeps you safe.

3. Core Concepts:

  1. Proper Form: Keep your back straight, bend at the knees, and lift with your legs.
  2. Strengthening Core Muscles: Deadlifts work your back, legs, and core muscles. It's like a full-body workout in one move.
  3. Breathing Techniques: Breathe in before lifting and breathe out while lifting. It's like taking a deep breath before a big moment.

4. Game-Changing Resources:

  1. "Starting Strength" by Mark Rippetoe and Lon Kilgore: This book is the bible for beginners and pros alike. It covers the fundamentals of weightlifting and proper form.
  2. "The Deadlift Bible" by Andy Bolton: This is an advanced guide that dives deep into technique and progression. It's like a Ph.D. in deadlifts.
  3. "YouTube Videos by Alan Thrall": Alan Thrall's videos are gold for anyone wanting to master the deadlift. He breaks down form and technique in a super clear way.

5. Action Plan:

  1. Practice Deadlifts Twice a Week: Start with lighter weights and focus on form. Gradually increase the weight as you get stronger.
  2. Watch and Learn from Videos: Watch experts like Alan Thrall and take notes. It's like watching a cooking video but for deadlifts.
  3. Join a Gym or Find a Workout Buddy: Having someone to guide you and keep you motivated is super important. It's like having a study buddy for deadlifts.

6. The Ultimate Challenge:

Challenge: Deadlift your body weight within three months. This means if you weigh 200 lbs, you need to be able to deadlift 200 lbs by the end of three months. It's like setting a big, achievable goal that will make you feel like a superhero.

7. Knowledge Check:

  1. What is progressive overload?
    • Answer: Gradually increasing the weight or resistance you lift over time to build strength.
  2. Why is proper form important?
    • Answer: Proper form keeps your back safe and ensures you're using the right muscles to lift the weight.
  3. What muscles does the deadlift work?
    • Answer: Deadlifts work your back, legs, and core muscles.
  4. How often should you practice deadlifts?
    • Answer: Practice deadlifts 2-3 times a week to allow your muscles time to recover.
  5. Why is breathing important during deadlifts?
    • Answer: Breathing helps stabilize your body and maintain proper form.

8. Pitfall Alert:

  1. Ignoring Proper Form: Lifting with bad form can lead to injuries and long-term damage. Always focus on form over the weight you lift.
  2. Lifting Too Much Too Soon: Gradually increase the weight you lift to avoid injury. It's like leveling up in a game; you can't jump to level 10 from level 1 without losing.
  3. Not Breathe Properly: Failing to breathe correctly can cause instability and poor form. Take a deep breath before lifting and exhale while lifting.

There you go With this plan, you'll be lifting like a pro in no time. Remember, it's not just about lifting heavy; it's about lifting smart and staying safe. Happy lifting

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