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How To Train - Deadlifts

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Red_Alert
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2009/07/17 01:33:07 (permalink)

How To Train - Deadlifts

Im gagging to start deadlifting, so will join a proper gym in the next couple of weeks.
 
Just wondering the best way to train. At the moment most my stuff is aiming for 3 sets of 8 then upping the weight.
 
Alot of dead stuff I see is very low reps, just hitting PBs etc.
 
Is it best to warm up light, do a few reps then up the weight a few times until you aim for PBs?
 
 

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    Sheeps_Clothing
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    Re:How To Train - Deadlifts 2009/07/17 01:48:01 (permalink)
    Defo wouldn't go for PB's straight away. It is true that deads are better for low reps though, personally hate high rep deads as form tends to go all over the place.

    I would work with something like 5x3 to begin with.

    This would involve, typically, 3-4 warmup sets then 5 sets of 3 at the same weight.
     
    Here's an example:

    60kg 2x3
    80kg x3
    100kg x3
    120kg 5x3 *Working weight

    Hope this helps mate. Few tips on the deadlift:

    1) The bar should start from a dead stop after each rep, no bouncing. Think of it as a series of singles.

    2) Keep your arse down, your head up and DRIVE with your legs. It's important to bring your leg strength into play

    3) Keep the bar as close as possible to your body

    Hope this helps.

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    Red_Alert
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    Re:How To Train - Deadlifts 2009/07/17 12:44:19 (permalink)
    Sure does.

    Ta.

    "I believe in taking care of myself" - Patrick Bateman
      
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    nwalsh011
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    Re:How To Train - Deadlifts 2009/07/17 13:39:00 (permalink)
    stick to 5x5 or fewer as said above. high reps on deads seem to make everything go wrong.
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    jack5r
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    Re:How To Train - Deadlifts 2009/07/17 13:44:16 (permalink)
    I agree with the above but if you have never deadlifted before then I would do this personaly.

    Lots of light sets and don't go too near failure yet. Drill in the technique before you go heavy. I wasted a lot of time because I was eager to go heavy and then my I developed bad habbits. You have to keep going back to light weight and trying to unlearn the habbit, which is annoying!

    I'd suggest using a weight you could probs do 12-15 reps for 8 reps just for now... Then add 2.5kg-5kg each session. Deads go up faster than any other lift so you will be able to do this for a while. Once you begin to reach a weight where 8 reps is hard make sure you can still do it with good form (VID IT). If so then start to go heavier and drop down to 5s.
    post edited by jack5r - 2009/07/17 13:46:18

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    Red_Alert
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    Re:How To Train - Deadlifts 2009/07/17 13:56:36 (permalink)
    Good stuff cheers.

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    IREZUMI
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    Re:How To Train - Deadlifts 2009/07/17 20:46:15 (permalink)
    badboy007

    It is true that deads are better for low reps though


    Only if your training for strength,if used as a mass builder higher rep ranges are a better choice.
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    *The_West*
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    Re:How To Train - Deadlifts 2009/07/17 21:17:40 (permalink)
    IREZUMI


    Only if your training for strength,if used as a mass builder higher rep ranges are a better choice.


    not necessarily. it is true that low rep ranges are generally more effective for improving strength, but everybody respond differently to different rep ranges.
    i think that warm up sets (about 5 is good) should be done at higher reps, but taken nowhere near failure.
    i think deadlifts just "suit" lower rep ranges better, as has been said, your form can start to stray after 5 or more heavy, hard reps-less effective, more risk of injury.

    calm down, its life, mate, its only a game
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    IREZUMI
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    Re:How To Train - Deadlifts 2009/07/17 23:02:08 (permalink)
    *The_West*

    IREZUMI


    Only if your training for strength,if used as a mass builder higher rep ranges are a better choice.


    not necessarily. it is true that low rep ranges are generally more effective for improving strength, but everybody respond differently to different rep ranges.
    i think that warm up sets (about 5 is good) should be done at higher reps, but taken nowhere near failure.
    i think deadlifts just "suit" lower rep ranges better, as has been said, your form can start to stray after 5 or more heavy, hard reps-less effective, more risk of injury.


    Once you start getting into very high reps then yes form may start to slip due to the lower back becoming fatigued but in the 8-10 rep range anybody should be able to do strict reps safely,if you carn't its down to using to much weight.
     
    Not saying you won't see growth from low reps because you will but if the goal is purely size gains then higher reps are more likely to yield better results,If you want an example of what high reppers can do take a look at stones back development,8-20 rep range iirc,how many of the lads doing low reps at a similar bodyweight have comparable back development?
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    *The_West*
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    Re:How To Train - Deadlifts 2009/07/18 11:41:30 (permalink)
    so, because one person has done higher rep deads and had good results, that means everyone will? that was the point i was tryiong to make-everyone responds differently to certain rep ranges. 5x5 is a good place to start with deads, simple and effective, easy to guage progress. i know i have had most succes in that range, i have tried higher, even lower, but come back to the 5x5 time and time again.
    if you want to give examples, im sure andy boulton has a thicker, wider back (although hidden under the chub lol) im also sure you wont see him doing deads in the 8-20 range :)

    calm down, its life, mate, its only a game
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    fun meter
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    Re:How To Train - Deadlifts 2009/07/18 17:35:20 (permalink)
    Depends what you want to achieve from your workout. Whether you do sets of 3 reps, or sets of 10 reps, you'll gain size.

    You want to be 110% sure of your form before you do either end of the scale (low or high reps) with decent weight.

    I like doing sets of 5 or less reps, which add size and have more focus on strength. But I've also just started Jim Wendlers 5/3/1, and often find the first session your doing reps of 8-10+.
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    IREZUMI
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    Re:How To Train - Deadlifts 2009/07/18 18:07:18 (permalink)
    *The_West*

    so, because one person has done higher rep deads and had good results, that means everyone will? that was the point i was tryiong to make-everyone responds differently to certain rep ranges. 5x5 is a good place to start with deads, simple and effective, easy to guage progress. i know i have had most succes in that range, i have tried higher, even lower, but come back to the 5x5 time and time again.
    if you want to give examples, im sure andy boulton has a thicker, wider back (although hidden under the chub lol) im also sure you wont see him doing deads in the 8-20 range :)


    Higher reps are better for stimulating growth that includes deadlifting,thats why bb favour higher rep ranges.
    I won't name names but i can think of quite a few members on here with impressive deadlifts but who's back development is sh1t to be blunt from the pics ive seen,i can think of one member with impressive back development who does low reps but he's a heavy juicer.
     
    If you read my post i said comparable bodyweight,comparing stone to andy bolton is silly,try comparing bolton to yates who used to rep 8-12 deads.
     
    Are you going to show us this great development you have got from 5x5?
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    iaink
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    Re:How To Train - Deadlifts 2009/07/18 18:21:24 (permalink)
    I don't know of any powerlifter that has a good deadlift that dosn't have good back development compared to the rest of them.

    The issue is futher clouded by the fact that both BB and PL do lifts for the back beyond deadlifting. Although PL are likely to do less specific upper back work. Further just because a lifter is using a certain rep ranges now dosn't mean they have not had extensive experince at othe schemes prior.

    Anyway I actually agree in essence with I. There is no intrinsic reason not to do deadlifts for higher reps... if you are tehnically proficient. After all there is no need to train to failure to reap the awards of deadlifting.


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