Hey guys,
I’m a new lifter, doing full-body workouts. A trainer where I lift said this: for most lifts, 3x8 - 3x12 is pretty good (for now). However, for deadlifts, stick to 3x6 - 3x8. Reasons: 1) It’s meant to develop power. 2) Guards against lower back strain. You guys agree/disagree? And why?
If it matters: my primary goal is martial arts power, but I’m so new I need work on everything – strength, power, looks, etc.
Thanks!
Most people will probably advise you keep the reps on the deadlift low, like in the 3-5 range. I go outside that range if I’m using really light weights. I think the reasoning is the accumulation of fatigue on the lower back muscles with the higher reps making it easier to hurt yourself.
All that matters in deadlifting is the first rep. If you’re doing multiple reps, you’re going to be stronger once you finish your first rep. Why? Stretch-reflexes kick in. Even if you pause for a moment at the bottom of the rep, you’re still in the perfect position to pull.
This sounded strange to me at first, but try standing up between reps, then pull your subsequent rep.
[quote]MODOK wrote:
colonelquack wrote:
All that matters in deadlifting is the first rep. If you’re doing multiple reps, you’re going to be stronger once you finish your first rep. Why? Stretch-reflexes kick in. Even if you pause for a moment at the bottom of the rep, you’re still in the perfect position to pull.
This sounded strange to me at first, but try standing up between reps, then pull your subsequent rep.
^^^^ This is the truth. If you are going to do multiple reps, reset after each rep…in essence “rest-pause” style, to minimize the stretch reflex and also minimize the deterioration of lifting form.
[/quote]
Do you mean pausing at the bottom right before you pull again? The only time you’re pulling all the way from the floor is still the first rep, right?
[quote]Mister T. wrote:
Bonn1997 wrote:
MODOK wrote:
colonelquack wrote:
All that matters in deadlifting is the first rep. If you’re doing multiple reps, you’re going to be stronger once you finish your first rep. Why? Stretch-reflexes kick in. Even if you pause for a moment at the bottom of the rep, you’re still in the perfect position to pull.
This sounded strange to me at first, but try standing up between reps, then pull your subsequent rep.
^^^^ This is the truth. If you are going to do multiple reps, reset after each rep…in essence “rest-pause” style, to minimize the stretch reflex and also minimize the deterioration of lifting form.
Do you mean pausing at the bottom right before you pull again? The only time you’re pulling all the way from the floor is still the first rep, right?
What the hell, man? No.
Deadlifts are called that because you’re moving dead weight. Set the shit back on the floor, let it come to a complete stop, re-adjust your positioning if necessary, and pull again.[/quote]
I usually pause after I’ve completed each rep. So the weight isn’t moving at all. (I don’t bounce the weight back up.) I didn’t think that the weight plates had to be actually making contact with the floor at the end of each rep. Am I wrong?