Im really confused about this, one program i hear every week, the other every 2 weeks, one every month, another one even less and focus on other lifts more. currently at 425 deadlift.
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11-10-2010, 07:31 AM #1
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11-10-2010, 07:40 AM #2
You deadlift only as often as to ensure you'll recover and progress from it. For a novice, you can DL once or twice a week. An intermediate can only DL once a week. An advanced lifter may only progress on DL once every two months, and do rack pulls in the mean time.
So really, it all depends on your level of adaptation, which you did not provide in your post.
Edit: In general, it's hard to recover from heavy deadlifts, so err on the side of caution.I'm weak, but I'm working on it.
Started lifting 4/10
350/245/463/155x5/225 S/BP/DL/Press/P-Clean @ 190# BW, 12/12/10
Goal for 12/12/2010: 405/285/515/180/255
“If people let government decide what foods they eat and what medicines they take, their bodies will soon be in as sorry a state as are the souls of those who live under tyranny.”
-Thomas Jefferson
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11-10-2010, 07:43 AM #3
Some top deadlifters, however, can deadlift heavy multiple times a week--take Tom Martin, for example.
To the OP: the reason you hear so many different things is that it is very hard to know how often to train deadlifts. From my limited experience, it seems that almost everyone can get results from squatting or benching with high volume, but the same doesn't hold true for deadlifting.
I seem to flourish on low frequency (every 2-4 weeks) deadlifting. Other people can go heavy every week.637/390tng/615 - belt/wraps, best gym lifts.
600/370/600 - best competition lifts.
575/330/560 - best competition lifts at 181 raw.
"I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." - 1 Cor 9:27
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11-10-2010, 07:44 AM #4
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11-10-2010, 08:46 AM #5
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11-10-2010, 09:00 AM #6
- Join Date: Apr 2007
- Location: Grove City, Ohio, United States
- Age: 50
- Posts: 202
- Rep Power: 245
I DL 2X a week.
1 max set and 1 low weight high reps.
The comps that I do have 2 types of DL. Either max weight or Max reps at 1 weight. So this is how I train for both.
But like the others have said it all depends on what your goals are and what you intend to do.The hardest lift that you can ever do is lifting your Ass off the couch.
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11-10-2010, 10:27 AM #7
When I first started out I pulled every 7 days. As I've gotten into heavier weights(for me anyway) I have dropped down to every 10-14 days.
Like others said, you just need to make sure you are recovered...which is not the same amount of time for everyone.
If you start getting weaker each DL session, that's a sign you aren't recovering enough between sessions, and its time to start spreading out your DL days.
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11-11-2010, 07:38 AM #8
I've been doing heavy every week for a year now and a 2nd time during the week of rack pulls
I have tried 2 heavy reg deads in a week for a short time and once or twice I did 3 times in a week but it will almost kill you.
once a week though is easy imo...that might get tougher the higher you get but I have not encountered that issue yet
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11-11-2010, 07:46 AM #9
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11-11-2010, 08:15 AM #10
Don't listen to any program. Try out many ways and find what works best for you. I used to deadlift 3 times a week and my dead blew up. I backed down to once a week and it's gone down. My body recovers and grows quick, maybe yours does, maybe it doesn't. Only way is to try out all options, not what someone tells you to do.
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11-11-2010, 08:48 AM #11
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11-11-2010, 09:04 AM #12
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11-11-2010, 03:27 PM #13
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11-12-2010, 10:55 AM #14
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11-12-2010, 11:33 AM #15
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11-12-2010, 11:43 AM #16
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11-12-2010, 03:30 PM #17
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07-19-2012, 01:01 PM #18
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07-19-2012, 01:10 PM #19
- Join Date: Mar 2007
- Location: Nebraska, United States
- Age: 49
- Posts: 17,062
- Rep Power: 39393
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07-25-2012, 03:57 AM #20
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07-25-2012, 04:26 AM #21
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07-25-2012, 05:42 AM #22
i deadlift once a week, but then i squat 3 times a week aswell, i squat light 60-75% of my 1RM on the DL day. But as much as i can tell, if u have a combo of SQ+DL=3 Sessions you should be pretty much fine, So 2xSQ+1xDL or 2xDL+1xSQ... but i have also found if u are squat heavy 3 days a week, you can still do rackpulls and your DL will still improve, obv not as much as having a DL session instead.
Athletics > Aesthetics
I guess its time to start training again.
- No longer in a long term relationship crew because sloots gun sloot.
- Finishing a degree at age 30 crew
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07-25-2012, 07:31 AM #23
This is something I have not mastered yet. it seems my back is always hammered so its on average a couple times a month I DL, but then I don't feel like it is frequent enough to progress the lift. Bench was easy to figure it all out, but when you have deadlift and squat fighting for lifting sessions, and as they are very different lifts it makes it hard, I've been more focused on squat lately and progressing, but if i try to keep them even I don't progress on either. So this will be an area I am working on. So my advice like some others have mentioned is figure out what works for you. If it isn't working fix it.
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07-25-2012, 07:39 AM #24
I'm glad this thread came up today as I was wondering this same thing yesterday. I've been trying to pull 2x per week and feel like I'm getting weaker. I pulled 505 a couple months back and my routine was honestly pretty terrible compared to what I see suggested on here. I was doing 3x8-12 with my max weight being somewhere in the 335-355 range. When I went to pull 405, I was amazed that I got it so easily. I tried 455 that same day and was amazed at how easily it went up as well. I was feeling fairly ambitious, so I went ahead and tried 505. It didn't exactly go up like the others, but much to my surprise I was able to lock it out.
Fast forward a couple months and after reading the advice on how to increase my max on here, I started doing heavier weights for lower reps (sets of 3-5 reps with a single thrown in the end most times). I feel like I've lost strength. Yesterday I pulled 465 for my single after doing sets of 5 with 225,275,315,365 and a set of 3 with 405. Judging by how difficult the 465 felt, I seriously doubt I could have pulled more than 475 yesterday and that's pretty disheartening.
Any advice on what I should change? I'm beginning to think that 3 sets of lighter weight in the 8-12 rep range may be better for me than the heavy weight that I've been trying.
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07-25-2012, 11:54 AM #25
- Join Date: Aug 2006
- Location: Surrey, United Kingdom (Great Britain)
- Posts: 483
- Rep Power: 343
I'm not sure I'm deadlifting enough? My heavy day is split between deadlifts and squats roughly 50:50, so I do heavy deadlifts once every other week. Similarly, I do lighter speed pulls every other week too. So at most I do 2 deadlift sessions in a week, one of which is speed pulls, but normally I only deadlift every other week.
No longer powerlifting. Lifting history:
Competition PR - 210kg/167.5kg/235kg (612.5kg total)
All-time gym PR - 222.5kg/182.5kg/250kg
Recent gym 1RM - 210kg/175kg/250kg
(All lifts are raw - wrist/knee wraps and belt)
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07-25-2012, 02:00 PM #26anonymousGuest
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