I’ve noticed that I can deadlift maybe once every 1-2 weeks and get amazing results (as far as increasing the weight on the bar) with very little planning and programming. Same goes for variations of the deadlift (RDL) and other posterior chain exercises (barbell Hip thrusts, one arm snatches, hamstring curls). I pretty much change up rep schemes on these exercises every time I do them (as long as it’s an improvement from the last sessions). My question is: why is it that I can make progress very easily on these exercises, but other lifts such as the bench press, Overhead press, and squat progress a lot slower and require a periodzed approach with increased frequency? To really give you a better understanding of how big the rift is between lifts, here are some of my recent accomplishments at a bodyweight of 155
- one arm snatch: 100lbs dumbbell
- barbell hip thrust: 315 for reps
- deadlift max: 490
- bench max: only 235
- strict standing overhead press max: only 140
A lot of the posterior chain exercises took me as little as a couple months to work up to even without training them frequently (expect for the deadlift which took a few years), while the bench and overhead press have taken FOREVER to increase even with a periodzed approach.
Is this just inherent in the lifts themselves, a genetic pre-disposition (limb length, natural strength in certain muscles as apposed to others) or maybe a combination of the two?