sets and reps for deadlifts

IWANTASSMUSCLE · 08-28-2007, 11:08 PM

what is the best recommended sets and reps for deadlifts without jeopardizing your form and still making gains in size and strength?

Hartley110 · 08-28-2007, 11:23 PM

I do 2 warm up sets followed by heavy 3x5 and then a 1rm.

whitesox3223 · 08-28-2007, 11:25 PM

best to stay under 5 reps. sometimes i like going to about 10 reps though

ashton3366 · 08-28-2007, 11:25 PM

wrong,dont do a warm up set,dont test your 1rpm everytime you dead.just stretch and do 5 sets of 5 reps and go to failure on the last set

Hartley110 · 08-28-2007, 11:29 PM

Quote:

Originally Posted by ashton3366

wrong,dont do a warm up set,dont test your 1rpm everytime you dead.just stretch and do 5 sets of 5 reps and go to failure on the last set

I didn't mean I test my 1rm every time sorry should have been more clear. I meant that I just add like 5lbs to whatever work set am using for a final rep.

ashton3366 · 08-28-2007, 11:31 PM

another good way to hurt yourself........
edit:nvm i misunderstood

Shoo Head · 08-28-2007, 11:31 PM

Quote:

Originally Posted by ashton3366

wrong,dont do a warm up set,dont test your 1rpm everytime you dead.just stretch and do 5 sets of 5 reps and go to failure on the last set

You should always warm up before Deading.

whitesox3223 · 08-28-2007, 11:32 PM

Quote:

Originally Posted by ashton3366

wrong,dont do a warm up set,dont test your 1rpm everytime you dead.just stretch and do 5 sets of 5 reps and go to failure on the last set

you dont need to go to failure esp with deadlifts that are already very taxing

ashton3366 · 08-28-2007, 11:33 PM

Quote:

Originally Posted by Shoo Head

You should always warm up...

lol never had that experience.....nor have i heard of that happening.......
whered that hernia thing go?and sorry your right i dont know much about deads i just know that a good way on bench to know when to move up weight is after you can get 8 reps on your last set

whitesox3223 · 08-28-2007, 11:34 PM

Quote:

Originally Posted by ashton3366

lol never had that experience.....nor have i heard of that happening.......

warm-up for your own good, son

not only will you perform better in your workout, but you have less chance of injuring your self.

ashton3366 · 08-28-2007, 11:35 PM

naw pushups are a good enough warm up for benching and chest but i will warm up on deads when i start my split

Shoo Head · 08-28-2007, 11:36 PM

Quote:

Originally Posted by ashton3366

lol never had that experience.....nor have i heard of that happening.......
whered that hernia thing go?and sorry your right i dont know much about deads i just know that a good way on bench to know when to move up weight is after you can get 8 reps on your last set

???

I edited my post to correct some stuff, and it must've got deleted.

ashton3366 · 08-28-2007, 11:37 PM

hmm okay and i dont mean to sound cocky about not warming up but i have never found the need on bench or anything i do for that matter but i do usually stretch and do a couple pushups as well

Shoo Head · 08-28-2007, 11:38 PM

Quote:

Originally Posted by ashton3366

hmm okay and i dont mean to sound cocky about not warming up but i have never found the need on bench or anything i do for that matter but i do usually stretch and do a couple pushups as well

I couldn't imagine lifting cold.

Every time I do, I lift less.

Hartley110 · 08-28-2007, 11:39 PM

Quote:

Originally Posted by ashton3366

hmm okay and i dont mean to sound cocky about not warming up but i have never found the need on bench or anything i do for that matter but i do usually stretch and do a couple pushups as well

Okay post again when you are injured lol.

Duckenheimer · 08-28-2007, 11:39 PM

I go for one set of 6 reps. If I'm feelin particularly good I might try a second set of 6 reps with the same weight (but usually don't because I've to train the rest of my body afterwards...). I sometimes try a triple with an extra 10kilos as well.

Has definitely worked well for my back and thighs for the last few months.

whitesox3223 · 08-28-2007, 11:42 PM

Quote:

Originally Posted by ashton3366

hmm okay and i dont mean to sound cocky about not warming up but i have never found the need on bench or anything i do for that matter but i do usually stretch and do a couple pushups as well

u at least do like 5 minutes of light cardio before right? if not your really asking for trouble doing only one warmup set

matthewluke60 · 08-28-2007, 11:42 PM

Definatley keep in the low rep range, the more reps you do the more you risk losing form, even with low weight. I'd keep it under 5 as before mentioned. I honestley have seen the most "strength" gain with doing 135 for 5, then singles from there on, and my best pull to date is 595, right now its 565 though, (job interferes with lifting alot) But yeah. For size, I've done sets of 4 off a 1 to 2 inch platform, feel free to go as high as 4 inches (or hands touching feet) this will allow you to stretch your muscles out more, and really builds that off the floor power for doing regular deadlifts, as the rep is longer is also builds decent grip strength. Hope this was helpful.

ashton3366 · 08-28-2007, 11:45 PM

Quote:

Originally Posted by whitesox3223

u at least do like 5 minutes of light cardio before right? if not your really asking for trouble doing only one warmup set

WHAT?! cardio?naw and hartley ive been lifting for a year and i havent been injured yet if i keep good form i dont know what could go wrong.....

Duckenheimer · 08-29-2007, 12:19 AM

Quote:

Originally Posted by ashton3366

WHAT?! cardio?naw and hartley ive been lifting for a year and i havent been injured yet if i keep good form i dont know what could go wrong.....

Once you're actually strong.

When you're up to deadlifting 400lbs for reps, I don't think you'll get away without warming up.

I do 3 warmups for deadlifts. 5 reps x 50% of work set, 4 x 75%, and 3 reps x 90% of the weight. Sometimes I do the first warmup set twice if I feel like I need a little extra.

The key to warming up for me is the first set or two to get the blood flowing, and the last two sets to progressively prepare myself for handling a very heavy weight, while completely avoiding any fatigue building up. My last 'warmup' set is frequently tougher than my work set, no joke.

TeenGettingBig · 08-29-2007, 12:30 AM

Also nothing wrong with sometimes doing 10x1 or 8x2 or something similar for a change.

Roger999 · 08-29-2007, 01:05 AM

right now im doing 8X3 at 78% of 1RM and adding 2.5kg each week, a while back i did 13X1 at 88-95% of 1RM, it worked very well for breaking through a plateau i couldnt break through for 6months, i do around 5 warmup sets

SleepwenUrDEad · 08-29-2007, 01:46 AM

Quote:

Originally Posted by Hartley110

I do 2 warm up sets followed by heavy 3x5 and then a 1rm.

2x i do 1 warm up wid bar, then wid to 0ne 10 kg plate each end then go, 3x5 wid 90 kg just barely making last rep, then do a burnout wid that weight usually cant make 4 lol,