On the 1st Day of Fitness my Swolemate gave to me: A PR Deadlift in a Dirty Tee.

Tip: If there is one exercise you should be doing it's the Deadlift. It's a big compound exercise that hits big muscle groups and can really change your body fast.

Here's a quick quide:

1. Pack on muscle - Add the deadlift at the beginning of your gym routine. Every week add a bit more weight. If you are afraid of handling big weight then the 8-10 rep range will be fine. If you're feeling brave then hit the heavy weight in the 1-5 rep ranges. There is something rewarding hit a new single deadlift. My max lift is 555lbs. It's exciting trying to top your big lift. I compare it to slaying a dragon. You're brave even for trying.

2. Burn the fat - Add deadlifts (3-4 sets x 10-12 reps) at the end of the workout as your finisher. Nothing too heavy. It's a finisher. Leave whatever you have left in the workout with the deadlift. Generally, 50% of your 1 rep max.

3. Packing on muscle without the heavy loads - If you're afraid doing singles or triples, forgot your belt or straps etc. Try the same deadlift but slow down the negative (the lowering of the weight). I like the tempo of 1 second positive (pulling from the group up) and then a 4 second negative (lowering of the weight to the groud). 4 sets x 8 reps. The 8th rep should be tough - that is how you gauge if the weight is correct. The weight can change depending on the day, what you are training, sequence of the deadlift in your workout and consistency of your tempo.

That's it for now. Start pulling stuff from the ground Beasts!