Tip: Do 7-4-7 Deadlifts to Boost Performance

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Tip: Do 7-4-7 Deadlifts to Boost Performance

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<h2 class="article-detail">This workout builds muscle, increases work capacity, and burns fat. Check it out.</h2>
<div class="article-detail-byline"><span class="byline">by <a href="https://www.t-nation.com/all-articles/authors/nick-tumminello">Nick Tumminello</a> |</span> <span class="timeStamp3">Yesterday</span></div>
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<p>The 7-4-7 protocol has three functions:</p>
<ol><li>For physique goals: <span>To add work volume and create more of a pump in the muscle involved, which can stimulate hypertrophy.</span></li>
<li>For performance athletes: <span>To help increase work capacity by building power-endurance.</span></li>
<li>For general fitness and fat loss: <span>To help increase the metabolic demand of the workout.</span></li>
</ol><p>To do it, start with 7 reps using a moderate weight. Without resting, increase the load and bang out 4 reps. Finish the set by doing another 7 reps using a lighter weight.</p>
<h4>Here's another option:</h4>
<p><iframe width="620" height="349" src="//www.youtube.com/embed/iEIaoGg8DGM?autoplay=0&rel=0" frameborder="0" allowfullscreen="">[embedded content]</iframe></p>
<p><span>A1. Loaded Deadlifts</span> (version of your choice) x 7<br/><span>A2. Deadlift Jumps</span> (as high a you can go) x 4<br/><span>A3. Loaded Deadlifts</span> (using a slightly lower load than used on the first 7 reps) x 7</p>
<h4><a href="https://www.t-nation.com/training/6-deadlift-tips-for-non-powerlifters">Related:  6 Deadlift Tips for Non-Powerlifters</a></h4>
<h4><a href="https://www.t-nation.com/training/22-proven-rep-schemes">Related:  22 Proven Rep Schemes</a></h4>
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<aside class="authorBio col-xs-12" readability="8.0407523510972"><a href="https://www.t-nation.com/all-articles/authors/nick-tumminello"><img alt="Nick-tumminello" class="pull-left" src="https://www.t-nation.com/system/publishing/authors/38/medium/Nick-Tumminello.jpg?1443150053"/></a>;
<p><nobr>Nick Tumminello</nobr></p>
<p class="bio">Nick Tumminello is the owner of Performance University in Fort Lauderdale, FL, which provides practical education for fitness professionals worldwide. Nick also coaches professional athletes, bodybuilders, figure models, and exercise enthusiasts of all fitness levels. </p>
<h4><a href="https://facebook.com/nicktumminello"; target="_blank">Follow Nick Tumminello on Facebook</a></h4>
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https://www.t-nation.com/training/tip-do-7-4-7-deadlifts-to-boost-performance