Tools of Titans: The Tactics, Routines, and Habits of Billionaires, Icons, and World-Class Performers

by Timothy Ferriss

A MIND-BLOWING EXPERIMENT Before I describe the exercise, I shall repeat my usual refrain: Don’t be stupid and hurt yourself, please. Use a very soft surface in case you face plant. Do a set of push-ups and end a few repetitions short of failure. Record the number. Rest at least 30 minutes. Do ~40 repetitions of the following breathing exercise: Max inhale (raise chest) and “let go” exhale (drop chest sharply). The let-go exhale can be thought of as a short “hah.” If you’re doing this correctly, after 20 to 30 reps you might feel loose, mild lightheadedness, and a little bit of tingling. The tingling is often felt in the hands first. On the last breathing cycle, breathe in completely, exhale completely, then do another set of push-ups. More often than not, people will experience a sharp increase in the max number of push-ups, even though their lungs are empty.

The Basic Technique: Deadlift to your knees and then drop the bar. I used a “sumo-style” stance, but conventional is fine. Format: 2 to 3 sets of 2 to 3 reps each, each set followed by plyometrics (e.g., sprinting 10 to 20 meters, 6 to 8 box jumps, etc.), then at least 5 minutes of rest. My best gains came from 10-minute rests, which aren’t uncommon among power athletes. Frequency: I did this twice weekly, on Mondays and Fridays. The total “time under tension” during sets is less than 5 minutes per week. Results: I added more than 120 pounds to my max deadlift in ~8 weeks and gained less than 10 pounds of additional mass. For relative strength, I’ve never experienced anything like it. Think you’re too old, or too X for deadlifts? Pavel’s father took up this lift in his 70s. He pulled more than 400 pounds without a belt a few years later, setting several American records in the process.