I'm wandering what was the best set/rep range for dead lifts? Considering lower back can't really be cut out? Or can it?
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Thread: dead lifts, Best rep range?
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11-30-2006, 01:48 PM #1
- Join Date: Apr 2005
- Location: melb, vic, Australia
- Age: 38
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dead lifts, Best rep range?
THE JUICE IS WORTH THE SQUEEZE!!
I love supplements but my stomic seems to hate them, Always on the look out for the perfect set of products that will get me the results i want, without the pain i hate so much!!
Loving!!
GNC - Megamen
PVL Hydroflow
Allmax Creatine
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11-30-2006, 01:59 PM #2
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11-30-2006, 02:28 PM #3
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11-30-2006, 02:33 PM #4
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11-30-2006, 02:43 PM #5
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11-30-2006, 02:53 PM #6
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11-30-2006, 03:12 PM #7
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11-30-2006, 03:24 PM #8
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11-30-2006, 04:01 PM #9
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11-30-2006, 04:12 PM #10
I think (or have read/heard) that the muscles of the lower back are largely slow twitch, a fiber type for which many people claim that a higher rep range is optimal. However, I like doing reps in the 2-6 range, occasionally going for a 1-rep PR.
I think that the muscles of the lower back can stand out if you train them somewhat exclusively, just like the people who only train arms and have big-looking arms. The lower back can be overshadowed by the lats and other muscles, but it can definitely grow. I guess I don't really know what you mean by "cut out."
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12-01-2006, 12:24 AM #11
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12-01-2006, 12:48 AM #12
There are many reasons why I'd recommend that you do deadlifts at a low rep range. First of all, obviously when you fail at a lower amount of reps your closer to your 1 rep max which means that your focusing more on STRENGTH and less on ENDURANCE so naturally you'll get STRONGER faster. Also, with deads in particular, it's very hard to maintane your grip so naturally the more reps you do the more likely it will be that you'll start utilizing less technique in the later reps while you put more emphasis on not dropping the barbell. Surprisingly, for that reason, the further you are from your 1 rep max, and hence the more reps you'll probably be doing, the more likely you may be to injure your back since your form will probably be more off approaching the end of that set. Bottom line, stick to just a few reps, ESPECIALLY with the deadlifts!
Last edited by JFraser1; 12-01-2006 at 03:16 AM.
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12-01-2006, 12:58 AM #13
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12-01-2006, 03:10 AM #14
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12-01-2006, 04:37 AM #15
- Join Date: May 2005
- Location: Thunder Bay, Ontario, Canada
- Posts: 548
- Rep Power: 246
I never go above 6....usually 4 - 5 tops
Stats as of 01/06/07
Weight: 175lbs
BF%: No clue
Deadlift: 425lbs x 1 rep (03/14/08)
Flat DBell Press: 130lbs 4-5 rep max (08/03/06)
Bench: 285 lbs x 5 reps
Squat: 285 lbs x 5 reps
Standing Shoulder Press: 170 x 1 rep (03/14/08)
Barbell Row: 180lbs x 5 reps
1.5 RM @ 325lbs (06/28/07)
Current Sup's
NOS Ether
Diesel Test Pro Cycle (soon)
JP8
Centrum Multi
Fish Oil
Glucosamine Chondroitin
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12-01-2006, 05:23 AM #16
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12-01-2006, 06:19 AM #17
- Join Date: Aug 2006
- Location: Indiana, United States
- Age: 50
- Posts: 6,638
- Rep Power: 1666
Originally Posted by lewdog
...And the Dom.
I do the 3 - 5 range as well, only because I hate deadlifts and want to finish as soon as possible."For I am persuaded, that neither death, nor life, nor angels, nor principalities, nor powers, nor things present, nor things to come, Nor height, nor depth, nor any other creature, shall be able to separate us from the love of God, which is in Christ Jesus our Lord." Romans 8:38,39
"You've got more definition than a dictionary." -me
Current Ignore List (for consideration's sake :D ): Ancients, ImproperOne, A-GAME
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12-01-2006, 07:02 AM #18Oh-oh say can you see, by the dawn's early light,
what so proudly we hailed, at the twilight's last gleaming?
Whose broad stripes and bright stars, through the perilous fight, or the ramparts we watched,
were so gallantly streaming.
And the rocket's red glare, the bombs bursting in air,
gave proof through the night, that our flag was still there.
Oh-oh say does that star spangled banner yet wave,
O'er the land of the free, and the home of the brave?
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12-01-2006, 07:11 AM #19
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12-01-2006, 12:37 PM #20
Pulling heavy singles is my favorite. It allows you to maintain stricter technique. Have ever noticed that the last rep, of the deadlift, does not resemble the first? With this exercise, it is very easy for someone to lose technique when fatigue sets in. Sometimes, I will work in a rep range of 1-5.
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12-01-2006, 12:54 PM #21
The first time ive done deadlifts lately after my injurys i did a whole session pretty much dedicated to only that. I would start with 135lbs for 10 for a good warmup and to reinforce good form. Then i would put 225lbs on and do that for 10 as well good form. Then i would put 300lbs on for deads and pull that twice or so. Ive only done one session after the injury so far but plan on doing many more since it felt good.
Rack pulls ive done 2 times same routine as above but instead of 300 i had 315 the first time for around 3 reps. Then the next time i hit that same 315 for 6 reps with no straps, just over under grip. With straps i pulled a 385lbs for 2 reps. I was really surprised since i never did stuff like that ever really.
I can't wait to get back into it for real, ive been waaay too lazy for too long."I'm worried about deadlifts too. I mean the word "dead" has got to be in there for a reason. Are you sure they won't kill me?" - olympic
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12-04-2006, 12:48 PM #22
- Join Date: Apr 2005
- Location: melb, vic, Australia
- Age: 38
- Posts: 680
- Rep Power: 436
wow alot of replies
I was wandering how many sets would you do if you did a rep range of 1-5(4sets)?
I've recently started doing 3-5 reps/5sets/100kgs.THE JUICE IS WORTH THE SQUEEZE!!
I love supplements but my stomic seems to hate them, Always on the look out for the perfect set of products that will get me the results i want, without the pain i hate so much!!
Loving!!
GNC - Megamen
PVL Hydroflow
Allmax Creatine
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