deadlifts.....

[DTM]

I started lifting for the first time in my life late October and have been hooked since. I've been doing deadlifts for about a month now, and I haven't really been gaining much. I'm 5-8, 150lbs and i'm doing 3 sets, 12 at 135, 8 at 185, and 4 at 245lbs. Should I increase my sets, reps or weight? Any advice would be great, i'm looking to be able to rep 3 45lb plates on each side by the end of May if i could. thanks

 

[110%]

increasing your sets and reps all goes on periodization, after about 8 weeks always change your reps up, your weight is all up to u, ofcoures you should up your weight if u can do at the same amount of reps your goal is.

 

[Scottygunz]

I got my deadlifts to go up by doing more sets with less reps.
I would do about 90-95% of my max for as many reps as possible for 6 sets. So then it'd be like I was doing 10-12 reps total with almost my max weight.

 

[BatZgirl]

RE:

If you want to increase your MUSCLE size do fewer REPS and lift higher weights, remember to keep lifting heavier otherwise your muscles will just become comfortable with a certain amount of weight and if the weights remain the same the muscles will not grow as effectively.

Doing more reps helps for burning fat and slightly working the muscle not for size but for some definintion!

HIGHERE WEIGHTS - LOWER REPS!

Good Luck

 

[nick_067]

If I wanted to gain weight on my deadlift I would use a few principles. First off the priority principle; which meens make the deadlift your first priority when you enter the gym on back days. I would use this type of set structure also: Set 1 15 reps warmup. Set 2 10 reps to failure. Set three 6-8 reps to failure. Set 4 4-6 reps to failure. Set 5 90-95% of your max to failure. And then on that last set, get a partner to help you strip off weight when you reach failure, and then go to failure again; strip some more weight and then got to failure again. Also make sure you go heavy on your leg and lower back lifts, as those muscle groups play a signifigant role in the dead lift. Just what I would do if it was me.

 

[needsize]

I have found that for overall back size, heavy sets of 5 reps is what worked best for me. I aim for 3 sets of 5 on a given weight, as soon as I can get all three sets on that weight, I'll add 10lbs to the bar for the next week. Using this philosophy, I've managed to push my rep weight for 365lbs to 525lbs for sets of 5 as of last week. Anything over 5-6 reps on deads, I really find my form starts to suffer and that's an exercise that is too dangerous to let that happen.

 

[Rocket]

Here is what I would do if you want a bigger deadlift 5 sets

1 135X12 Warm up
2 135X12 Warm up
3 185X10
4 225X 8 if you can do that many
5 245X5 I know you said you could only do 4, but dig down and get a 5th one. Add 5lbs everytime you dead lift and get 5 if you only get 4 remain at that weight tll you get 5, than up the weight 5. If you can add 5lbs a week for 10 weeks thats 50lbs. Go a year 250lbs 250+245=495lbs Good luck!!!!!!

Rocket

 

[Robboe]

deadlifts are great!

 

[dimitrios]

Here is what I would do if you want a bigger deadlift 5 sets

1 135X12 Warm up
2 135X12 Warm up
3 185X10
4 225X 8 if you can do that many
5 245X5 I know you said you could only do 4, but dig down and get a 5th one. Add 5lbs everytime you dead lift and get 5 if you only get 4 remain at that weight tll you get 5, than up the weight 5. If you can add 5lbs a week for 10 weeks thats 50lbs. Go a year 250lbs 250+245=495lbs Good luck!!!!!!

Rocket

That is about the same set I do, and I got great results!! Just make sure you watch your form. Don't over do it so you can say you lifted X-amount of weight when your form was crappy.

 

[##spiderbaby##]

I have found that for overall back size, heavy sets of 5 reps is what worked best for me. I aim for 3 sets of 5 on a given weight, as soon as I can get all three sets on that weight, I'll add 10lbs to the bar for the next week. Using this philosophy, I've managed to push my rep weight for 365lbs to 525lbs for sets of 5 as of last week. Anything over 5-6 reps on deads, I really find my form starts to suffer and that's an exercise that is too dangerous to let that happen.

Couldnt agree more. IMO anything over 6 reps is overkill for strength gains. I pushed one last rep out tuesday with shit form halfway through and have been regretting it all week. Its gonna be a few weeks before I can DL again. Form is everything.


##spiderbaby##