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  1. #1
    Registered User ironrat42's Avatar
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    Deadlifts Sets/Reps

    I am just wondering what some experienced lifters would recommend for how to incorporate the deadlift into my back day. I am probably going to do it at the beginning so I can get the most out of it. I am wondering how many sets/reps to do for max strength gains on the deadlift, my squat and deadlift numbers are shotty compared with my bench because I have neglected my lower body like an idiot until the lost month and a half or so. Please don't reply unless you have at least 6 months of serious lifting experienced and know what you are talking about. Thanks guys.
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  2. #2
    The BACKMAN DJAuto's Avatar
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    Originally Posted by ironrat42 View Post
    I am just wondering what some experienced lifters would recommend for how to incorporate the deadlift into my back day. I am probably going to do it at the beginning so I can get the most out of it. I am wondering how many sets/reps to do for max strength gains on the deadlift, my squat and deadlift numbers are shotty compared with my bench because I have neglected my lower body like an idiot until the lost month and a half or so. Please don't reply unless you have at least 6 months of serious lifting experienced and know what you are talking about. Thanks guys.
    Try 4-5 sets of 1-5 repetitions.
    Bodybuilding is 60% training and 50% diet. Yes that adds up to 110%, because that's what you should be giving it. Change the inside, and the physique will follow.
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  3. #3
    The Max-OT Dude KPipes0683's Avatar
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    I used to pyramid set back in the day on deadlifts(10, 8, 6, 4, 2), but now I just do two working sets of 4-6 reps. Another method that brought up my deadlifts was to do one heavy set of 4-6 reps, take 3 minutes or so of rest, and then do a set of 10-12 reps with a more moderate weight.
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  4. #4
    Registered User zephed56's Avatar
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    1 set of 5 works well. I would avoid too much volume and keep the weight heavy. Use squats more liberally since they can be recovered from more easily.

    The above poster has a good idea. I would probably be toast after a few weeks doing 5 heavy sets of DL's. It's the most stressful lift, save your recovery resources for other (more productive) work.
    Last edited by zephed56; 11-02-2009 at 11:50 PM.
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