deadlift

Hulkeye · 22-Mar-07, 04:22 PM

In reps and sets, how do you do your deadlifts? how many reps? how many sets? how long between each?
currently i am doing 3 sets of 6 for deadlifts, but i put the bar down in between each rep so those 3 sets take a while and are extremely taxing on the body. is there a better way to do them? is there a certain amount of time i should wait between reps? or should i not be putting the bar down at all? Thanks for your help!

Bearbait · 22-Mar-07, 08:21 PM

I'm sure you will get different opinions on this but I like to put the bar on the ground and do the next rep after the bar stops moving. I used to bounce it off the ground each rep but found that I was weak off of the floor. Setting the bar for each rep has helped my off the floor strength. If I'm doing heavy sets I rest as long as I need in between sets, if I'm doing speed work with lighter weights I limit my rest. As for reps I don't like to go over 6 and usually stick even lower than that. Deadlifts are hard but they are worth it, they will pack some muscle on your frame.

**gymgirl** · 22-Mar-07, 08:36 PM

my deadlifs are all over the place regarding reps/sets.

somedays it will be 5x5, or 4x8, or 3x12, or 7x3, or 10x1. These kind of training days I let the bar touch the ground pause and lift back up, no bouncing weights off the floor for me, on the heavy days. Also for days like this i rest about 2 min on 5x5-4x8, 1-2 min on 3x12 and 4 min on 10x1.

other days i will be doing a metabolic conditioning workout and include deadlifts. If I'm training for endurance I'll do anywhere from 21-50 reps of a light weight in a set. Also on endurance training I do more 'touch and go' deadlifts, but i wouldn't go as far as saying I'm bouncing the weights off the floor.

Klinger · 23-Mar-07, 08:09 AM

Lots of schools of thought on this topic. I'm no pro, but I've been deadlifting for four years or so now and I find the best range to be 2-5. Sometimes I pull 8-10 slow reps for straight-legged DL to get a good stretch in the hamstrings.

I'm a fan of the reset method. Tap and go is risky unless you're working with, say, 50-60 percent of your max and are emphasizing speed and explosiveness (some lifting methods call for a max effort day and a speed effort day with the big, compound lifts).

My rule of thumb: don't pull anything you can't grip raw or chalked. I'm not a strap hater, but I've never seen the point (if you're a recreational lifter) of sacrificing grip strength for the ego rush of pulling more weight.

**LiftGirl** · 23-Mar-07, 03:06 PM

Quote:

Originally Posted by Klinger

My rule of thumb: don't pull anything you can't grip raw or chalked. I'm not a strap hater, but I've never seen the point (if you're a recreational lifter) of sacrificing grip strength for the ego rush of pulling more weight.

Well, the problem I have is that my grip is simply not as strong as the rest of my body. If I stuck with only what I could grip without straps, then doing deadlifts would be pointless for me because they'd be way too light.

That being said, I'm working on my grip to bring it up to speed. If you need to use straps, it's a sign that your grip is too weak and needs work.

trainerty · 23-Mar-07, 04:14 PM

Ouch Klinger.....I like strapping in for heavy lifts. You cut me deep man.

**Firehawk** · 23-Mar-07, 04:43 PM

Quote:

Originally Posted by Klinger

Lots of schools of thought on this topic. I'm no pro, but I've been deadlifting for four years or so now and I find the best range to be 2-5. Sometimes I pull 8-10 slow reps for straight-legged DL to get a good stretch in the hamstrings.

I'm a fan of the reset method. Tap and go is risky unless you're working with, say, 50-60 percent of your max and are emphasizing speed and explosiveness (some lifting methods call for a max effort day and a speed effort day with the big, compound lifts).

My rule of thumb: don't pull anything you can't grip raw or chalked. I'm not a strap hater, but I've never seen the point (if you're a recreational lifter) of sacrificing grip strength for the ego rush of pulling more weight.

Have to interject. I'm not sure I agree with your final comments. If you are a recreational lifter and want a bigger deadlift, you probably don't care about your grip. Second, if it's deadlift day, why have to sacrifice training it as heavy as you can if your grip is holding you back? I do agree that one should work to being able to pull all they can without straps, but if your grip is lagging, I don't see why you should hinder your deadlift progress because of it.

Just my opinion.

And it ain't always an 'ego' thing with wanting a bigger deadlift either, unless you're doing it to impress someone else.

**maverick** · 23-Mar-07, 04:54 PM

Straps are methadone for people with poor grip.

F_Mac · 23-Mar-07, 06:57 PM

I get a way better grip with chalk than I do with straps anyway.

As for the deadlift question. IMO as long as you're doing "something" it's better than not doing them at all. For someone just getting into them, I'd say stick to a weight you can handle for 8-10 reps and get your form nailed down. After that you can experiment with lower reps/heavier weight and mix it up a bit.

Bearbait · 23-Mar-07, 08:39 PM

For grip also look for a rougher bar some bars have more knurling(sp) than others. People at my gym think I'm weird because I have my favourite bar, some bars are so smooth it's sickening.

Blazer man · 25-Mar-07, 07:27 PM

I don't mean to sound ignorant, but what are straps? You don't mean a lifting belt do you?

F_Mac · 25-Mar-07, 09:11 PM

wrist straps go around your wrist and wrap around the bar. You then grip the straps while they are wrapped around the bar, thus a lot of the strain is transferred from your hands to your wrists, and you can hold more weight.

richard82 · 02-Apr-07, 10:54 AM

I persoanlly think straps are very useful.

As already has been said, they allow you to lift heavier weights, with the objective of this not primarily being to strengthen your grip.

The same could be said of belts. Do they offer so much support that they thake the strain away from your lower back, when in fact that's the area you're targetting!?

Cort · 05-Apr-07, 03:23 AM

I usually keep the reps low and the weight high. The biggest my sets get is 6 reps, and I treat each rep more like a single.

Straps can be valuable if you use them properly, but I'd avoid crutching on them for too long. Even if you're in the 400+ range on your deadlift, it doesn't take that long to catch your grip up if you work at it. Chalk is also great. I thought my grip was crap for a long time until I grabbed some chalk and realized I just sweat like a pig when I lift.

I only pull out a belt if I'm taking on a deadlift or a squat I'm unsure of. It's good to take precaution when you're testing your limits.

Hulkeye · 05-Apr-07, 12:16 PM

thanks all for the info. like you cort, i also try to treat each on as a single, and highest rep scheme i have ever done is 6. currently, i feel most comfortable with 2 to 3 sets of 4. once i can comfortably do 5 or 6 reps i raise the weight.

another question: short of just continuing to do them, any tips on how you can gain weight on your deads? any particular way you like to do them that helped you gain weight? like pyramids or quick sets? thanks all