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deadlifts rep scheme
- Thread starter fqqs
- Start date
- Joined
- Feb 11, 2011
- Messages
- 2,749
- Reaction score
- 49
- Points
- 48
I think as long as you like it and you're progressing it's fine. We are all different in what routines we enjoy and how we respond to them. Finding what works well for you is not just science but an art learned through trial & error. For example, I enjoy performing doubles and singles (even for warmups) and recover very quickly doing the same lifts 5xwk. But whenever I worked the same lift less than 4xwk or at higher reps I never gained well, if at all.
So work your dl routine for a few months and let us know how well it went.
So work your dl routine for a few months and let us know how well it went.
the_predator
Registered
I love to pyramid up but not down. Way back when I did try it I felt like I was always "saving some in the tank" because I knew I had more sets after my heaviest one. Also are you powerlifting? Doing doubles every week can be very taxing on the system.
not at all, my priority is hyprtrophy
so maybe it would be better just to do sth like this:
Warm-up sets: 135x15, 225x10, 315x4
365x7 or 8
365x7 or 8
385x6 or 7
385x5 or 6
Kenny Croxdale
Registered
Too Much Work
You performing too much work before you get to your top set. What you want is to perform the minimal amount of work to get to your top set.
Top Set
Your tops set is the most important one. You want to save what you've got for it.
Revised Sets135 X 5
225 X 4
315 X 2
365 X 1
405 X 2 plus
385 X 3-5
315 X 8
Kenny Croxdale
Kenny Croxdale
Registered
my whole workotu routine is
Day 1: Back, Bi's
Excercises: Deadlifts ?????
Lat Pulldowns /or Pullups 3 x 10-12,
Seated Rows 3 x 10-12,
DB Rows /or BB Row 3 x 10-12,
DB Curl 3 x 6-8,
BB Curl 3 x 6-8
Day 2: Chest, Delts, Tri's
Excercises: Incline DB Press 4 x 6-8,
Weighted Dips 4 x 6-10,
Pec dec /or DB Fly's 3 x 10,
Seated DB Press 3 x 6-8,
Leaning Laterals 3 x 10-12,
Decline EZ Bar Skullcruchers 3 x 6-8
Rope Pressdowns 3 x 10
Day 3: Quads, Hamstrings, Calves
Excercises: Squats 4 x 10-12,
Hack Squats 3 x 10-12,
Leg Curls 3 x 6-10,
RDL 3 x 10-12
Standing Calf Raise (one big continous dropset),
Walking DB Lunges 12 steps each leg (done for 3 rounds)
Abs
MONDAY, WEDNESDAY, FRIDAY
so in this case which rep scheme would you use for deadlfits?
my whole workotu routine is
Day 1: Back, Bi's
Excercises: Deadlifts ?????
Lat Pulldowns /or Pullups 3 x 10-12,
Seated Rows 3 x 10-12,
DB Rows /or BB Row 3 x 10-12,
DB Curl 3 x 6-8,
BB Curl 3 x 6-8
Day 2: Chest, Delts, Tri's
Excercises: Incline DB Press 4 x 6-8,
Weighted Dips 4 x 6-10,
Pec dec /or DB Fly's 3 x 10,
Seated DB Press 3 x 6-8,
Leaning Laterals 3 x 10-12,
Decline EZ Bar Skullcruchers 3 x 6-8
Rope Pressdowns 3 x 10
Day 3: Quads, Hamstrings, Calves
Excercises: Squats 4 x 10-12,
Hack Squats 3 x 10-12,
Leg Curls 3 x 6-10,
Standing Calf Raise (one big continous dropset),
Walking DB Lunges 12 steps each leg (done for 3 rounds)
Abs
MONDAY, WEDNESDAY, FRIDAY
so in this case which rep scheme would you use for deadlfits?
Day 1: Back, Bi's
Excercises: Deadlifts ?????
Lat Pulldowns /or Pullups 3 x 10-12,
Seated Rows 3 x 10-12,
DB Rows /or BB Row 3 x 10-12,
DB Curl 3 x 6-8,
BB Curl 3 x 6-8
Day 2: Chest, Delts, Tri's
Excercises: Incline DB Press 4 x 6-8,
Weighted Dips 4 x 6-10,
Pec dec /or DB Fly's 3 x 10,
Seated DB Press 3 x 6-8,
Leaning Laterals 3 x 10-12,
Decline EZ Bar Skullcruchers 3 x 6-8
Rope Pressdowns 3 x 10
Day 3: Quads, Hamstrings, Calves
Excercises: Squats 4 x 10-12,
Hack Squats 3 x 10-12,
Leg Curls 3 x 6-10,
Standing Calf Raise (one big continous dropset),
Walking DB Lunges 12 steps each leg (done for 3 rounds)
Abs
MONDAY, WEDNESDAY, FRIDAY
so in this case which rep scheme would you use for deadlfits?
Kenny Croxdale
Registered
Deadlift Days
The deadlift is a lower body movement. I would NOT perform it on an upper body pulling day.
Solutions...Chose One
1) Alternated it with your Squat on Day 3.
Example:
Week 1 Squat...NO Deadlift
Week 2 Deadlift....NO Squat
Week 3 Squat...NO Deadlift
Week 4 Deadlift...NO Squat
2) Squat one cycle with NO Deadlifts.
Then Deadlift the next cycle, NO Squats.
Kenny Croxdale
so what about rep range in that case?
the_predator
Registered
Sorry Kenny I gotta disagree with you on this one. Yes the deadlift does involve a lot of lower body but it doesn't replace the squat or vice versa. Keep doing squats and deads. They are very important lifts to the overall muscle groups worked. You do not need to alternate them!
Kenny Croxdale
Registered
Alternating them every other week works, as does performing squats one cycle then deadlifts the next cycle.
For someone who does not like that option, the next one is create another training dead for posterior leg work. That means a deadlift day of it's own.
Kenny Croxdale
Kenny Croxdale
Registered
the_predator
Registered
So the reason you are stating not to do deadlifts is to much hamstring work? Is this correct Kenny?
slownsteady
Registered
I'm learning to be afraid of heavy weights as Yates,Coleman, and sooo many others have torn all their muscles with lots-o- operations in the hospital. Perposely using lighter weights now.
I've always done deads every week, but only 1-2 heavy sets. Only doning 1-2 sets truely of deads each workout. I can use 600 for several reps if I want, but not now. I use 405 for 20 reps, and man it burns the lungs. 1-2 sets is all ya need I think.
I've always done deads every week, but only 1-2 heavy sets. Only doning 1-2 sets truely of deads each workout. I can use 600 for several reps if I want, but not now. I use 405 for 20 reps, and man it burns the lungs. 1-2 sets is all ya need I think.
My question to the average heavy deadlifter is Why? If your reason is for some egotistical reason then you need to re-evaluate. Hell as far as I'm concerned unless you're seriously contemplating a powerlifting/lifting based career then why? I mean I know there are some people that just want to kill, kill, kill... and that's cool.
From what I see, most folks don't advocate a lot of heavy deads more than 2 times a month. If you want your dead to go up you work on your weakness with other exercises. But then there are some schools of thought that say otherwise. I mean there are alot of folks doing heavy clean and jerk every week. The erectors are the weak link in the movement. You can't be careful enough with them. I'm not one of those guys that has two tubes of metal going down either side of their lower backs...I envy you asses that do. I'm a fan of the movement but people are having too many goddam pissing contests with this shit. The deadlift is nothing to fuck around with. Once you've decided to move into losing your lordotic curve you better have your act together, a fucking plan, and know what you're doing with periodization. And then ask why again. The last time I did deads it was with 315 from about 10 inches surplus. I'd love to be able to dead 225 when I'm 50 so I'll keep it on the low side.
From what I see, most folks don't advocate a lot of heavy deads more than 2 times a month. If you want your dead to go up you work on your weakness with other exercises. But then there are some schools of thought that say otherwise. I mean there are alot of folks doing heavy clean and jerk every week. The erectors are the weak link in the movement. You can't be careful enough with them. I'm not one of those guys that has two tubes of metal going down either side of their lower backs...I envy you asses that do. I'm a fan of the movement but people are having too many goddam pissing contests with this shit. The deadlift is nothing to fuck around with. Once you've decided to move into losing your lordotic curve you better have your act together, a fucking plan, and know what you're doing with periodization. And then ask why again. The last time I did deads it was with 315 from about 10 inches surplus. I'd love to be able to dead 225 when I'm 50 so I'll keep it on the low side.
Last edited:
the_predator
Registered
I totally agree with you Merkaba as I asked him if he powerlifts. I dont think you need to go crazy heavy unless there is an intent. My argument is, I believe you can do squats and deadlifts the same week while not overtraining the hamstrings. Kenny's argument, if I understand him right, is that you will overwork the hamstrings doing deads and squats the same week. Please Kenny correct me if I am off base. And if I am I apologize.
Kenny Croxdale
Registered
Hamstrings
I never make any statement that the hamstrings would be overtrained from deadlifting.
So, how did you come to that assumption?
Kenny Croxdale
the_predator
Registered
Post # 12 you said a different dead day for posterior leg work. When I read "posterior" leg work I assume the hamstrings. Am I reading this wrong? To my understanding this is saying the hams are getting overworked. I am not trying to start an argument with you Kenny, I'm just trying to understand.
stfuandliftbtch
Registered
why dont you calm your poland ass down, and just fucking lift. Stop over thinking you OCD mother fucker
Kenny Croxdale
Registered
Lower Back
Your in the neighborhood. The lower back is quickly and easily overtrained.
Kenny Croxdale
THEWIZARDOFKOZ
Registered
Listen to Kenny. He has helped me a lot. Becasue of Kenny, I am deadlifting 495 for 10, and yesterday squated 455 for 5.
Thanks Kenny!
Thanks Kenny!
