Will doing heavy deadlifts once a week increase muscle size?
Because of time problems due to school, I only go to the gym once a week. On that day I do heavy deadlifts to get stronger (one of my goals), triceps, and calves.
I'm small, and am wondering if this training method will help me gain some size in my arms and calves.
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This is what the American College of Sports Medicine published as their Position Stand on workout programs designed for Hypertrophy (mass):
Evidence from well-designed Randomized Control Trials that provide a consistent pattern of findings in the population for which the recommendation is made.
...
It is recommended that single- and multiple-joint free-weight and machine exercises be included in an Resistance Training program in novice, intermediate, and advanced individuals.
Dead lift is probably the most multi-jointed exercise. As such you cannot target any specific muscle group. The deadlift is considered an exercise for the back muscle group.
To target triceps:
Extensions
Kickbacks
Pushdowns
Calf Muscles would be Medial and Lateral Gastrocnemius muscles. The exercises that target the Calf are:
Standing Calf Raises
Leg Curls
Leg Curls also work the Biceps Femoris. Standing Calf Raises would be the best choice.
Deadlifts on their own would not add muscle even though they are often attributed to it.
In order for you to pack on muscle, you would have to eat more to sustain enough energy to warrant muscle group.
If you deadlift and your nutrition is off point and your not eating enough, you won't build muscle.
Exercising only once a week is always going to be hard to make any change to your body. Especially quickly! It is common for routines to expect 3-4 or more sessions a week.
If I could only go for a single session a week I would probably keep to a split and do one week
Squats
Overhead Press
Deadlifts
Then the next week
Squats
Bench
Dumbbell bent over row.
This is what I do (as a basic core to my strength routine) but I go three times a week.
Yes, deadlifting once a week is better than not deadlifting once a week.
It won't, however, work very well at making your arms or legs bigger. Maybe look into making a makeshift dip station at home for some quick tricep workouts that don't interfere with studying.
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