For those of you who use the deadlift primarily for hypertrophy, what rep range has worked well for you? I want to start focusing more on the deadlift. I’ve been doing about 5 sets a week. My sets have been going something like this: 1x10, 1x8, 2x6, 1x4
Also, for a few weeks I tried the snatch-grip dead on a 4" platform. I honestly didn’t seem to get as much out of these as I do traditional deads. Anyone else feel this way??
id be curious to see different people weigh in on this too.
I am somewhat new to lifting, but for a while there, I was doing deadlift first thing in my workout. Had awesome results in glute development and helped my core too. I think I was overdoing it a bit and my hip flexors were real sore and I even had pain in my hip for a while, but I plan on working them back in next month. Good luck
I use a trapbar and do any where from 3-10 reps per set.
I do a Bill Starr type workout. I train 3 times a week and every exercise has a Heavy-Light-Medium day.
If I am doing a heavy day I use high set and low reps(3), a light day is low sets high reps(10).
I deadlift every 5 or 6 days and use a regular narrow grip. I’ve had good results with 4 or 5 sets with 6 reps.
20rep deadlifts snatch-grip gave me a decent amount of mass. You’re going to need straps though because your grip will certainly give out before your back. I’ve been more goal oriented towards 1rm recently so I’ve just been doing four sets on ME day.
1st set: 4rm
2nd set: 3rm
3rd set: 2rm
4th set: 1rm
*5th set: new 1rm (only if 1rm wasn’t a grind)
Then again, this currently is still giving me plenty of size as well. I don’t think you can really go wrong for size in the deadlift.
4-5 sets with 6 reps.
After warming up I’ve been doing 6X1
snatch grip
6 sets as follows:
5 reps
5 reps
3 reps
3 reps
1 rep
1 rep
I like 3X8.
[quote]Brutus_G wrote:
I like 3X8.[/quote]
This is me. I don’t really fail, but know I couldn’t get the next one up. When I can get 8 on all three sets I increase the weight to where I’m back at 6. It may just be me, but if I go much over 8 on deads I start to lose form even with lighter weight. Maybe some thing I should work on, but this is working well for now.
Elevated snatch grip deadlifts on a 3" platform using a hook grip:
6x4 w/6RM
One minute rest intervals
Eric Cressey’s ‘Frequent Pulling for Faster Progress’ is working really well for me:
http://www.elitefts.com/documents/frequent_pulling.htm
My traps and spinal erectors are starting to appear far more defined after the first 6 weeks on this program. Not to mention the fact that my 1RM has increased as well.
Ive only been doing low rep, low set deadlifts twice a week.
I think Im doing them wrong though, im feeling the burn in my shoulder blades and “love handles” for some reason.
I have a few questions regarding that.
When I set the pins on the rack to hold the bar, do I want it low or medium range to unrack? I see some guys leave it on the ground so the bar is supported only by the plates.
Also, is there a video form of what a deadlift should look like correctly on this site? The only video ive seen of a actual pure deadlift was DeezWeez on Youtube. Looked ok to me, but im a newbie to lifting and I can only hear the criticism he got.
Started DL about 3 weeks ago
Form sucked at first but getting better (Thanks to some help from PLs at my gym)
I do 10x3, per Waterbury
I have put on 2-3 lbs since I started, which I attribute to the DL ( with a little help from heavier squats)
I am now addicted to pulling!
I’d also give Waterbury’s 10x3 a shot. For me I’ve found hypertrophy is mostly dependent upon diet, but I did see my deadlift climb a lot on that program (bench, not so much, sadly).
[quote]BluePfaltz wrote:
<<< is there a video form of what a deadlift should look like correctly >>>[/quote]
I think I would locked it just a hair harder at the top, but this is pretty good.
[quote]BluePfaltz wrote:
Ive only been doing low rep, low set deadlifts twice a week.
I think Im doing them wrong though, im feeling the burn in my shoulder blades and “love handles” for some reason.
I have a few questions regarding that.
When I set the pins on the rack to hold the bar, do I want it low or medium range to unrack? I see some guys leave it on the ground so the bar is supported only by the plates.
Also, is there a video form of what a deadlift should look like correctly on this site? The only video ive seen of a actual pure deadlift was DeezWeez on Youtube. Looked ok to me, but im a newbie to lifting and I can only hear the criticism he got. [/quote]
A deadlift starts on the floor.
A romanian deadlift has an eccentric, but a true deadlift is from the floor up.
Also, a deadlift really isn’t a feeling the burn kind of exercise.
[quote]ExNole wrote:
<<< Also, a deadlift really isn’t a feeling the burn kind of exercise. [/quote]
I agree with this in the sense that if done correctly the work is spread over large regions of the whole body so you don’t really get that localized feeling of fatigue.
for mass, it helped me when I gave less attention to TUT (time under tension)per set and started to look more at the total time under tension. I am skeptical about the magical effects that a set of 10-12 has that adding a few more sets to equal out the total time can’t.