How much should I deadlift?

[AK911PSU]

I did 4 sets with 10 reps each at 105 today and I'm trying to bulk. The sets weren't bad. Help would be awesome!

[grumble1]

If you mean how much weight, then the answer is more, via linear progression.
If you mean how many sets and reps, it depends on your personal characteristics but if I'm lifting heavy sets I'd be on the floor after 4x10.

[Forumite]

If you are trying to gain size and strength (which is probably common sense) then you should find your 5 rep max and try out a 5x5 or 3x5. I normally just do 1x5 since I'm on a ABA program.

If you're talking about a 1RM I would say around 120. 4 sets of 10 is overkill IMO though. You should lower the reps/sets and increase the weight.

[ProTec]

If you are trying to gain size and strength (which is probably common sense) then you should find your 5 rep max and try out a 5x5 or 3x5. I normally just do 1x5 since I'm on a ABA program.

If you're talking about a 1RM I would say around 120. 4 sets of 10 is overkill IMO though. You should lower the reps/sets and increase the weight.

^^^ Wrong!

You are proposing a strength program.

The OP wants to bulk, so needs to do 8-12 reps, multiple sets and weight just enough to reach failure in that number of reps. 4 x 10 is not bad at all.

[Forumite]

^^^ Wrong!

You are proposing a strength program.

The OP wants to bulk, so needs to do 8-12 reps, multiple sets and weight just enough to reach failure in that number of reps. 4 x 10 is not bad at all.

I disagree, many people do 5 reps sets for BOTH strength and mass building.

4x10 is far too much IMO, if you can do 4x10 of a compound exercise then you aren't lifting heavy enough.

[ProTec]

I disagree, many people do 5 reps sets for BOTH strength and mass building.

4x10 is far too much IMO, if you can do 4x10 of a compound exercise then you aren't lifting heavy enough.

Of course... with strength, bulk will follow eventually.
But still low reps, heavy weight is primarily for strength. (Hence the 5x5 STRENGTH program)

If you are going primarily for bulk, higher reps (8-12) and lower weights are essential.
I am not saying 4x10 is a must, but failing all sets between 8-12 is a good idea if bulking is your goal. If that then happens to turn out being 4 x 10... so be it.

[fmrmarineinbiz]

Anything over your bodyweight is a good start. Always start slow of course. Once a week is also plenty, and for some advanced lifters, sometimes too often. By the way, certain exercises are only a small piece of the puzzle when trying to ''bulk''. It's 90%+ about diet and how many calories you consume. Never guestimate if you're serious. Start out by learning your BMR. Google ''bmr calculator'' (without the '' ''). That will tell you how many calories you should consume daily just to maintain a healthy weight at your height. Start with 1,000 extra calories EVERY day. Keep track with a small log book...vs just 'thinking' you're doing it. Try for clean calories too. Also, don't go for those protein shakes like a lot of guys try to do. Nothing wrong with them, after you have your diet down for extra filler calories and protein, but many guys try to make shakes the bulk of their diet. Your body just gets a lot more out of whole food vs shakes.

[tmac4919]

^^^ Wrong!

You are proposing a strength program.

The OP wants to bulk, so needs to do 8-12 reps, multiple sets and weight just enough to reach failure in that number of reps. 4 x 10 is not bad at all.

8-12 reps is fine for rows, shrugs, pullup, etc. But for DL's, I follow suit with the 4-6 rep range. DL's are a total body exercise, and a power lift. For the benefits of DL's to spill over throughout the whole body, the lift must be done heavy with a lower rep range. Also, higher the reps, the more risk of form breaking down.

[AK911PSU]

8-12 reps is fine for rows, shrugs, pullup, etc. But for DL's, I follow suit with the 4-6 rep range. DL's are a total body exercise, and a power lift. For the benefits of DL's to spill over throughout the whole body, the lift must be done heavy with a lower rep range. Also, higher the reps, the more risk of form breaking down.

Hey thanks for the help guys. I do actually notice my form starting to break down, especially towards the last set. I'll try 4-5 sets at the 4-6 rep range. I think as of now 135 will be a good weight for it. I just don't want to hurt my back is all. I would rep but I have nothing to really give

[Colossal Spoons]

8-12 reps is fine for rows, shrugs, pullup, etc. But for DL's, I follow suit with the 4-6 rep range. DL's are a total body exercise, and a power lift. For the benefits of DL's to spill over throughout the whole body, the lift must be done heavy with a lower rep range. Also, higher the reps, the more risk of form breaking down.

This

[BlitzKrag]

Couple things...

First, since you are only deadlifting 105 I would go ahead and do a strength program or only deadlift 5 reps with heavier weight. You should gain strength fast and that strength will help you build later.

Also, I would try to put atleast 135 on the bar so that it is off the ground more and you can start learning your form at the correct height. Bending down that much further to pull 105 is more likely to put your back in a bad position.

[KhoraskGTR]

I disagree, many people do 5 reps sets for BOTH strength and mass building.

4x10 is far too much IMO, if you can do 4x10 of a compound exercise then you aren't lifting heavy enough.

Since when is 4x10 'FAR TO MUCH' for Hypertrophy ?
Im a firm believer in 'every individual should tailor their training to their own needs'.. but the 'general tried and true methods' still apply. 4*10 still WILL build mass and is probably one of the best rep ranges for that. (8-10).

I see so many people in my gym repping around 5-6 reps.. and ovet the past 1-2 years have increased their bench DOUBLE.. but still are the same size ! and complaining...

you tell them these 'factors' that contribute to mass' strength etc... but in the end it comes down to egos infront of their mates "I wana bench 20kg more !

[AK911PSU]

lol, so many mixed replies, I'm kind of confused. I'm thinking that as of now I will stick with the 4x10 105+, and after I take my break in January I will move up to 5x5 at 135+.

[RawAggression]

As with any other exercise....do as much weight as you can while still being able to do the number of quality reps you wish. How the **** do we know how much u can lift???

[gixxer0.6g]

In my opinion it has little to do with rep range. Mass is built through progression and the right diet. Either add weight each week or add reps. Either will work.

[gixxer0.6g]

8-12 reps is fine for rows, shrugs, pullup, etc. But for DL's, I follow suit with the 4-6 rep range. DL's are a total body exercise, and a power lift. For the benefits of DL's to spill over throughout the whole body, the lift must be done heavy with a lower rep range. Also, higher the reps, the more risk of form breaking down.

Form will break down when it becomes too much. This can happen at one rep or twenty. It's all relative to your own body's strength.

[-Lucifer]

If you are going primarily for bulk, higher reps (8-12) and lower weights are essential.
I am not saying 4x10 is a must, but failing all sets between 8-12 is a good idea if bulking is your goal. If that then happens to turn out being 4 x 10... so be it.

No.

8-12 reps is fine for rows, shrugs, pullup, etc. But for DL's, I follow suit with the 4-6 rep range. DL's are a total body exercise, and a power lift. For the benefits of DL's to spill over throughout the whole body, the lift must be done heavy with a lower rep range. Also, higher the reps, the more risk of form breaking down.

Yes.

[MDPower75]

In my opinion it has little to do with rep range. Mass is built through progression and the right diet. Either add weight each week or add reps. Either will work.

Yes!

Though, when you're deadlifting 105lbs. you need to go on a strength program. Because, as much as higher volume will create more mass, you'll find it hard to build mass with such a light weight. Build up your strength to where you're doing higher rep sets with a much heavier weight. That will contribute to far better hypertrophy.

But, in general, the weight progression is far more important than the rep scheme.

[Jack_Lupino]

8-12 reps is fine for rows, shrugs, pullup, etc. But for DL's, I follow suit with the 4-6 rep range. DL's are a total body exercise, and a power lift. For the benefits of DL's to spill over throughout the whole body, the lift must be done heavy with a lower rep range. Also, higher the reps, the more risk of form breaking down.

^ this

but really at 5'10" 135 lbs you should be way less considered with how many reps and a lot more concerned with eating as much as possible.

[caso81]

personally, i think low-rep deads are ideal.

[Ironlife]

If you are trying to gain size and strength (which is probably common sense) then you should find your 5 rep max and try out a 5x5 or 3x5. I normally just do 1x5 since I'm on a ABA program.

If you're talking about a 1RM I would say around 120. 4 sets of 10 is overkill IMO though. You should lower the reps/sets and increase the weight.

8-12 reps is fine for rows, shrugs, pullup, etc. But for DL's, I follow suit with the 4-6 rep range. DL's are a total body exercise, and a power lift. For the benefits of DL's to spill over throughout the whole body, the lift must be done heavy with a lower rep range. Also, higher the reps, the more risk of form breaking down.

Im going to go with these angles here,
deadlifts are a formidable lift and not a soft 10 + reps lift

[Tweeds]

Couple things...

First, since you are only deadlifting 105 I would go ahead and do a strength program or only deadlift 5 reps with heavier weight. You should gain strength fast and that strength will help you build later.

Also, I would try to put atleast 135 on the bar so that it is off the ground more and you can start learning your form at the correct height. Bending down that much further to pull 105 is more likely to put your back in a bad position.

I agree with this man.

[zildjian_4]

^^^ Wrong!

You are proposing a strength program.

The OP wants to bulk, so needs to do 8-12 reps, multiple sets and weight just enough to reach failure in that number of reps. 4 x 10 is not bad at all.

wrong!
your theory works for most other exercises, but like said later in the thread, deadlifts need to be done heavy with low reps for the benefits to spill out into the rest of the body. i.e. youre probably not gunna feel it so much in your traps when doing light weight.

[nkh]

How much should you deadlift?

Drop it down to 2 sets of 5 reps and add 100 lbs (or more).