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Cuts
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I just started Deadlifting recently (as part of the 3-day old school routine). How many reps do y'all do?
I rarely ever go over singles. I have done 3's before...but it is not suggested to go over singles.
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My warm-ups vary from 3-8 reps...good point.
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Ben_Coates
New member
What's the theory behind such low reps?
vinylgroover
New member
Build strength.
Your form changes on every rep on the deads...deads also don't build strength...they test it. ala Louie Simmons.
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B True
vinylgroover
New member
So if you get stronger in your lower back through deads, your actually testing it, what does that mean?
thefantom1
New member
I would never do over 8 reps.. and if I was straining real hard on rep 6 or 7 I stop...... too much potential for a back injury.. you have to listen to your body..in the deadlift if you are straining and barely moving the weight up..something has to give...and it will be your back.. so let the weight fall..I never push to my limit on deads...........and my lower back feels great.........
Louie just says don't go over singles...to much risk for injury too. I like singles on these too...but may start doing multiples because there is a contest this summer where we deadlift 440 for max reps in 90 sec.
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Haz
New member
Are you guys sure singles are the way to go? I thought powerlifters didn't build their strength purely on singles.
Personally, I like to use some reps, and gradually work up to a heavy weight. But even on my heaviest lift, I still do 2-3 reps. I think you are more likely to hurt yourself on a near max single lift then a 90% 2-3 rep set.
Personally, I like to use some reps, and gradually work up to a heavy weight. But even on my heaviest lift, I still do 2-3 reps. I think you are more likely to hurt yourself on a near max single lift then a 90% 2-3 rep set.
Arioch
New member
Many powerlifters, including myself, do not use the deadlift to build strength, but instead use a variety of movement to strengthen weak muscles in the kinetic chain that comprimises the deadlift. Exercises such as good morings, varieties of squats, ham-glute raises, reverese hypers, etc.
I too am a fan of the single rep deadlift. Any more and I begin to think I am doing cardio.
I too am a fan of the single rep deadlift. Any more and I begin to think I am doing cardio.
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The Shadow
Guest
Try to stay with the program and do the 20 reps.
Start slowly and add weight every week.
Builds a tremendous aerobic/strength base.
Start slowly and add weight every week.
Builds a tremendous aerobic/strength base.
Prometheus
New member
if you're anywhere near your max, your form on multiple reps will deteriorate very quickly. After warmups I never go over singles.
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The Shadow
Guest
Prometheus said:
That's why I said start slow
supersizeme
New member
well shit...are we giving out powerlifting advice here or bodybuilding advice? we've got one guy telling him to do singles and another guy telling him to do 20 rep sets.
i train with the intention of bodybuilding. i alternate doing heavy deads one week (reps no higher than 10 reps on first set, then 8 and 6) and then the next week i'll do a lighter weight and shoot for 20 reps. i have seen excellent strength and size increase from this.
i train with the intention of bodybuilding. i alternate doing heavy deads one week (reps no higher than 10 reps on first set, then 8 and 6) and then the next week i'll do a lighter weight and shoot for 20 reps. i have seen excellent strength and size increase from this.
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The Shadow
Guest
Night Fly said:
Smart Girlie - that's why the 20 rep thing is a one shot deal only
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The Shadow
Guest
needsize said:
Ok...but....who's to say that higher reps would not have pushed you to more mass????
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The Shadow
Guest
Ingram said:
I can't believe you guys haven't tried the 20 rep system b-4???
Remember that Night Fly is competing in a contest where doing max reps with 250 for 90 seconds...hence why she is doing so many reps.
All I can say is this...the large people that I know have all done low rep deadlifts. I have built a very large back from doing low rep deadlifts...not high reps. If I did sets of 20 for more than a week...I would end up burnt out on them and probably injured.
I do have a friend who is a pro strongman who does sets of 50 with 500 though...as many sets as it takes. He was also preparing for a contest where they were doing the car deadlift for max reps.
For strongman events...sometimes doing high reps pays off because it helps your mind adjust to that feeling of torture...and still pushing your body. Try putting 135 on the squat bar and doing 100 consecutive butt to the floor reps. You would be surprised what gives out first...your body or your mind. 9 times out of 10...it will be your mind that quits.
If I were doing set of 20 I would probably be using 405 or something near that. I just don't feel that doing high reps with 405 would be productive for more than a week or two.
Give it a shot...doing deads period is better than not doing them at all.
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All I can say is this...the large people that I know have all done low rep deadlifts. I have built a very large back from doing low rep deadlifts...not high reps. If I did sets of 20 for more than a week...I would end up burnt out on them and probably injured.
I do have a friend who is a pro strongman who does sets of 50 with 500 though...as many sets as it takes. He was also preparing for a contest where they were doing the car deadlift for max reps.
For strongman events...sometimes doing high reps pays off because it helps your mind adjust to that feeling of torture...and still pushing your body. Try putting 135 on the squat bar and doing 100 consecutive butt to the floor reps. You would be surprised what gives out first...your body or your mind. 9 times out of 10...it will be your mind that quits.
If I were doing set of 20 I would probably be using 405 or something near that. I just don't feel that doing high reps with 405 would be productive for more than a week or two.
Give it a shot...doing deads period is better than not doing them at all.
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The Shadow
Guest
b fold the truth said:
Fold - try this.Or anyone else.
Start with an easy set of 20. Add weight every week and keep 20 the rep goal, as you "plateau" continue to add weight but let the reps drop by one or two per w/o until you are back down to 5-6. I would be very surprised if the 5rm hasn't increases by at least 15-20%
Any thoughts as why Chuck V, Mat Dimel, Gary Frank, Louie Simmons, Dave Tate, Franco Columbo, Dorian Yates, Hannibal, etc...do not do these? Why do they not do high reps on the deadlift?
I know from experience that doing a set(s) of 10 reps does not build the same strength or size on deadlifts as a set(s) of 5 and under. I have done high reps before and always grew more with fewer injuries from doing lower reps.
If I begin doing deadlifts with a 20 rep set and increase the weight every week till the reps fall...sure I would get stronger...I would be doing deadlifts. Would my 1rm increase? I highly doubt it. As a matter of fact...as the weight increased and my reps decrease...my volume would begin to change greatly causing me to peak at an odd time. I never reccomend doing deads for more than 3 weeks at a time. After that...you would be better off doing goodmornings of some sort.
Is there any certain reason that you suggest doing 20 reps on the deadlift? I just don't see the purpose behind it. Even the classic theory of "toning" so to speak begins at about 12-15 reps. Please elaborate.
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I know from experience that doing a set(s) of 10 reps does not build the same strength or size on deadlifts as a set(s) of 5 and under. I have done high reps before and always grew more with fewer injuries from doing lower reps.
If I begin doing deadlifts with a 20 rep set and increase the weight every week till the reps fall...sure I would get stronger...I would be doing deadlifts. Would my 1rm increase? I highly doubt it. As a matter of fact...as the weight increased and my reps decrease...my volume would begin to change greatly causing me to peak at an odd time. I never reccomend doing deads for more than 3 weeks at a time. After that...you would be better off doing goodmornings of some sort.
Is there any certain reason that you suggest doing 20 reps on the deadlift? I just don't see the purpose behind it. Even the classic theory of "toning" so to speak begins at about 12-15 reps. Please elaborate.
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Lord_Suston
New member
I do a lot of reps on deads, some times up to fifteen. But I have my partner watch my form, and it has been really effective. But I usually do a set with 3-5 reps, Most of my higher sets are with light weights trying to warmup and get ready for a low rep power set. seriously try for yourself for three weeks each style and see what works best.
Lord_Suston: Perfect advice man...perfect.
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Lord_Suston
New member
Thanks B Fold
I just hope everyone realizes that bodies do not react the exact same.
You comment to Alex about gaining a hundred pounds was fuckin hilarious.....
Hey wait I'm almost a hundred pounds lighter, oh yeah I forgot I'm 5'7" and can lift with the big boys any day. Do they have weigh classes for Strongman?
I just hope everyone realizes that bodies do not react the exact same.
You comment to Alex about gaining a hundred pounds was fuckin hilarious.....
Hey wait I'm almost a hundred pounds lighter, oh yeah I forgot I'm 5'7" and can lift with the big boys any day. Do they have weigh classes for Strongman?
I apologize for my comments towards alex but it just kills me for someone 1/2 my size to tell me how to get bigger. I love to read and learn about how I can improve my body...but untill I see someone who can actually make it work...I mean make them huge and strong...I put very little stock into it.
You are right...everyone responds to different things...and I have my own theory to that...will post that soon
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They have tons of classes for strongman in the North American Strongman Society. They even have teen classes. Classes begin at 175 and under and go up 25lbs for each weight class till you are over 300lbs and then you are considered SHW. I compete in the 300's.
www.nastrongman.com
www.omegaforce.org
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You are right...everyone responds to different things...and I have my own theory to that...will post that soon
.They have tons of classes for strongman in the North American Strongman Society. They even have teen classes. Classes begin at 175 and under and go up 25lbs for each weight class till you are over 300lbs and then you are considered SHW. I compete in the 300's.
www.nastrongman.com
www.omegaforce.org
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Lord_Suston
New member
cool thanks for the sites...
I trying to get up to about 200lbs at around 8%, but recently I suffered from a sever bout of a viral infection, basically the flu and strep throat combined, I lost about 12lbs so now I'm down to 183. I'm tryin to keep away from any heavy duty lifting for the next week so i don't get sick again by taxing my immune system. So rioght now all I am doing is relatively high rep compound movements only about 5 sets, about 15 minutes. This is just to maintain untill I am sure I am 110%. what do you think???
I trying to get up to about 200lbs at around 8%, but recently I suffered from a sever bout of a viral infection, basically the flu and strep throat combined, I lost about 12lbs so now I'm down to 183. I'm tryin to keep away from any heavy duty lifting for the next week so i don't get sick again by taxing my immune system. So rioght now all I am doing is relatively high rep compound movements only about 5 sets, about 15 minutes. This is just to maintain untill I am sure I am 110%. what do you think???
Trying not to defer to far from the focus on here...I think that you need to lower your intensity a lot if you are sick...eat a ton of food and relax till you feel better.
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B True
b fold the truth said:I apologize for my comments towards alex but it just kills me for someone 1/2 my size to tell me how to get bigger. I love to read and learn about how I can improve my body...but untill I see someone who can actually make it work...I mean make them huge and strong...I put very little stock into it.
You are right...everyone responds to different things...and I have my own theory to that...will post that soon
They have tons of classes for strongman in the North American Strongman Society. They even have teen classes. Classes begin at 175 and under and go up 25lbs for each weight class till you are over 300lbs and then you are considered SHW. I compete in the 300's.
www.nastrongman.com
www.omegaforce.org
Couldn't agree more! Everyone on here has advice to give, but it's hard to put any stock in the advice of anyone that has nothing to show for there theories. You can use guys like Dan Duchaine as examples all you want, they gained their knowlege from working with the best in the sport for many years, and tons and tons of research.
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The Shadow
Guest
I know a LOT of guys that do higher reps on squats up to 30. The plan works by upping your workout intensity. I simply chose to do the 20 reps with the deadlifts because far too many people neglect the exercise.
Think about the strongman lifts. How many are higher rep events. A lot of them. Why not train for both size(the low rep squats in the program) and endurance(deads). How can one approach be better than combining both?
Think about the strongman lifts. How many are higher rep events. A lot of them. Why not train for both size(the low rep squats in the program) and endurance(deads). How can one approach be better than combining both?
Arioch
New member
The results will also depend on the individual. I have always had good relative strength. If my one rep max goes up, so does everything else. However, if my six rep max, or any higher number goes up, it does not mean that my one rep max will. YMMV.
And the techique an individual uses will have a lot to do with it. I am a natural deadlifter, with long arms and a short torso. I pull with mostly my back. Higher reps put me at greater risk for injury. I could force my hips down, but my leverage is worse, and it is not how I pull at a meet, so I do not do this.
I seem to recall a study showing that the more reps you do when squatting, the more you lean forward. I will try and look for it. It is not as applicable as a deadlift study, but it shows the effects of fatigue on technique.
And the techique an individual uses will have a lot to do with it. I am a natural deadlifter, with long arms and a short torso. I pull with mostly my back. Higher reps put me at greater risk for injury. I could force my hips down, but my leverage is worse, and it is not how I pull at a meet, so I do not do this.
I seem to recall a study showing that the more reps you do when squatting, the more you lean forward. I will try and look for it. It is not as applicable as a deadlift study, but it shows the effects of fatigue on technique.
Cornholio: Man...I must just not be understanding you. Ok...they do the 20 reps on the deads...for what reason? Is it because they are neglected? How does choosing 20 reps make it less neglected? I can see where it would not scare someone near as much to do a ligher weight...I can see that very easily. If I am only putting 315 or 405 on the bar...I don't even get slightly excited. I don't need to get pumped up and "perfect" in my lift till I go to the mid to upper 5's.
I can see where doing reps would help the lifter to perfect their form...that is another benefit of doing the WSB box squat routine. Doint 8 sets of 2 reps with 50% of your 1RM can really provide a good time to perfect your form and speed.
I do plan to do the high rep deadlifts (405 or 500) for a 90 sec max sometime soon...for fun. For my events...I use my dynamic lifting days to increase my speed and strength and my speed strength, etc... You get better at doing events by doing events.
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I can see where doing reps would help the lifter to perfect their form...that is another benefit of doing the WSB box squat routine. Doint 8 sets of 2 reps with 50% of your 1RM can really provide a good time to perfect your form and speed.
I do plan to do the high rep deadlifts (405 or 500) for a 90 sec max sometime soon...for fun. For my events...I use my dynamic lifting days to increase my speed and strength and my speed strength, etc... You get better at doing events by doing events.
B True
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