YB
BannerBanner

Dead lifting fequency

Author
westie
Pro-Member
  • Total Posts : 1030
  • Reward points: 12360
  • Joined: 2003/05/08 13:46:04
  • Location: London United Kingdom
  • Status: offline
2004/02/06 15:10:09 (permalink)
0

Dead lifting fequency

How should i structure my deadlifts over time.Should i take a break every 3 weeks and swap d/l for bent over rows.
#1

3 Replies Related Threads

    acooper
    New Member
    • Total Posts : 88
    • Reward points: 3368
    • Joined: 2004/01/07 11:42:01
    • Location: London United Kingdom
    • Status: offline
    RE: Dead lifting fequency 2004/02/06 16:43:48 (permalink)
    0
    A good way to structure any powerlifting is to use buffering. As any heavy lifting causes high cns fatigue it's not possible to lift at max. intensity week in week out so a buffer should be used to allow a significant volume of work to be done to stimulate neural adaptions to increase functional strength. It is common practice to cycle intensity in 4 week blocks, increasing intensity form week 1-3 and unloading in week 4 to allow adaptations to take place. The end of the 4th week may be used to test though. For example

    wk 1 - 5x3 @ 85% 3RM
    wk 2 - 5x3 @ 92.5% 3RM
    wk 3 - 5x3 @ 100% 3RM
    wk 4 - 3x2 @ 95% new 3RM

    The higher the No. of reps used the lower the buffer can be because you will be further away from your absolute max so cns stress will be lower despite the higher % of XRM so another block may look like:

    wk 1 - 5x5 @ 90% 5RM
    wk 2 - 5x4 @ 95% 4RM
    wk 3 - 5x3 @ 100% 3RM
    wk 4 - Test new 1RM




    #2
    scruffy
    Moderator
    • Total Posts : 4924
    • Reward points: 13761
    • Joined: 2001/09/03 23:09:18
    • Location: United Kingdom
    • Status: offline
    RE: Dead lifting fequency 2004/02/06 17:21:59 (permalink)
    0
    another way of not over stressing the cns is to rotate main exercises every 3 weeks, squats instead of deads, good mornings instead of squats, a view point westside hold high regard to.
    #3
    acooper
    New Member
    • Total Posts : 88
    • Reward points: 3368
    • Joined: 2004/01/07 11:42:01
    • Location: London United Kingdom
    • Status: offline
    RE: Dead lifting fequency 2004/02/06 17:55:34 (permalink)
    0
    quote:
    another way of not over stressing the cns is to rotate main exercises every 3 weeks, squats instead of deads, good mornings instead of squats, a view point westside hold high regard to.


    That is a good system, the only problem is the conditioning effect every time you move onto a new lift. By conditioning i mean that when you start a new excercise (or go back to one after a certain time off) the differing balance of strength will often result in soreness or even overtraining to 1 or more of the muscle groups involved which is detrimental to subsequent sessions. This can be countered by training at a reduced volume on the new lifts.
    #4
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5