[quote]Tiribulus wrote:
ExNole wrote:
<<< Also, a deadlift really isn’t a feeling the burn kind of exercise.
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.[/quote]
That might be my problem then, I dont think I know how to pull correctly.
I saw some guy at my gym doing them and so, as a natural newbie would, I copied. What it seems like Im doing on the deadlift, is like im trying to stand up straight while grasping the plate loaded bar. I see some guys lifting in stages, if that makes sense. One guy I saw loaded what I think was well over 350lbs, and he kinda started from a squat position. He first pushed up like he was lifting a heavy box from the floor, then he raised his arms in a shrug to match the bar to his waist height and dropped the bar from his knees to a bent position.
Ive been doing those, not knowing what they were, and though they dont seem to feel “right” they sure make my legs and lower back sore as hell.
[quote]LarryJr wrote:
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??[/quote]
I would advise you to be careful if using higher rep ranges. Squeezing out the last rep or two causes you to often compromise form. Too much can go wrong when you play loose with deadlifting form.
Because of the risk of injury, it’s best not to deadlift to failure.
In terms of overall hypertrophy, for regular deads and trap bar deads, I stick with either singles or sets of 3 reps, done rest pause style. For sets in the 6-12 range, I go with RDL’s, Trap Bar RDL’s, DB RDL’s, Single leg DB RDL’s.
I think I will try 1x10 for a warm-up and then 5x3. I’m looking for hypertrophy gains right now and didn’t think the lower reps would do it as well. I’ll give it a try.
[quote]CaliforniaLaw wrote:
<<< I would advise you to be careful if using higher rep ranges. Squeezing out the last rep or two causes you to often compromise form. Too much can go wrong when you play loose with deadlifting form.
Because of the risk of injury, it’s best not to deadlift to failure.
[/quote]
I concur. Great movement if done properly and one of the ones you can really maim yourself with if not.
I’ve always done deadlifts for low reps(1-3) and it has worked well for me. I mainly use them as a strength exercise and honestly rarely do them but during the times I have done them with higher freaquency I had noticable growth in my back.
there are no absolutes in this game so you need to find what works for you and fits your training style. I am willing to except that I may have never gotten much out of high reps because I did not enjoy doing them so probably did not whole heartedly apply myself.