[quote]sufiandy wrote:
Just do 5/3/1, you don’t even have to do the entire program just the deadlift day if you want, 1 day a week dedicated to it. 15+ reps for anything under 315 will be a waste of time.[/quote]
I was thinking the exact same thing.
Cheers for the advice guys.
I like doing high rep deads after my normal ME deadlift variation. I train using accomodating resistance typically and then follow it up with high rep deads ramping the weight to a top set. I prefer to do my rep pulling in a fatigued state so that the last 4 or so reps are real griders at lockout. One of my training partners is really fast off the floor but hits the wall at the transition around his knee. we’ve tried all sort of top end work but nothing has helped. once we started doing high rep deads after our ME and he’s had to really strain on the last 4 or so reps, his lockout has really improved.
[quote]Bailey H wrote:
[quote]Tim Henriques wrote:
For sure you can do this, although I like sets of 8-15 on rep outs for deads. It is particularly effective for building mass on the back and working on the lockout. You can do it as a backdown set after a single if you still way to stay more accustomed to heavy weight.
But yeah, start with something you know for sure you can do for 8+ reps, be conservative, and then rep it out and add 10 lbs a week and see how far it takes you.[/quote]
By the way how many sets do you think would be a good idea? My daedlift seems to of it a dead end at the moment. I really want to get into Powerlifting but first im not going to till all my weights are where I want them to be.[/quote]
I don’t think you need a ton of sets, 1-5 work sets would be good at your stage. I would also deadlift once or twice a week IF you are squatting regularly and hard every week as well, if not then you can deadlift more often. You should really be hammering the squat, leg press and other compound leg exercises as well as deads and bent rows and your deadlift should improve at a good clip for a while.
I rock 5/3/1
My lockout is fine, but off the floor is pretty tough once the weight gets heavy. Often times resulting in a pull to mid-shin then not being able to complete the lift due to technique flaw.
In the past to increase my pull, I would do 15 sets of 1 rep, with strict 30 second rest periods with 60% of my max. I would do these prior to squats. Then pull heavy another day of the week.
I do not feel reps over 6-8 correlate well to MY deadlift.
[quote]Ethan7X wrote:
1x5 is king for newbs ,srs[/quote]
I got up to 405x5 doing this, once a week, while squatting twice a week with effort but it was fun and came easy.
If you are only doing 315x1, keep it simple and do this or 5-3-1 and IMO invest your efforts in harder lifts to bring up.
[quote]Ethan7X wrote:
OP, you are wasting your time.
I went from not even being able to do 135x1 to 405x1 + in like 4 months using a simple formula…
Here I will demonstrate it starting from 225…
Mon : 225x5
Fri: 235x5
Mon: 245x5
Fri: 255x5
Mon: 265x5
Fri: 275x5
Mon: 285x5
Fri: 295x5
Mon: 305x5
Fri: 315x5
Mon: 325x5
Fri: 335x5
Mon: 340x5 ( had to start only doing 5lb jumps here)
Fri: 345x5
ETC ETC ETC…
lol, that’s it. If you can’t add 10 pounds, then add 5.
You should get up to 405+ before you need to even change that programming… -_- (btw, you dont have to deadlift 2x a week, I just did because I had no problems with it, most people will just Squat 3x and Deadlift 1x at this level)
1x5 is king for newbs ,srs[/quote]
Wow. If only adding 5kg a session was that easy! At this rate you’ll be pulling 650 lb by Christmas! You must have been pretty undertrained, or… fuck knows, to be able to make such good progress. Consider yourself lucky.
For the OP, higher rep deads might help build some muscle, which in turn will help with strength gains, but I’d just follow 5/3/1 and see where that road takes you.
[quote]Tim Henriques wrote:
[quote]Bailey H wrote:
[quote]Tim Henriques wrote:
For sure you can do this, although I like sets of 8-15 on rep outs for deads. It is particularly effective for building mass on the back and working on the lockout. You can do it as a backdown set after a single if you still way to stay more accustomed to heavy weight.
But yeah, start with something you know for sure you can do for 8+ reps, be conservative, and then rep it out and add 10 lbs a week and see how far it takes you.[/quote]
By the way how many sets do you think would be a good idea? My daedlift seems to of it a dead end at the moment. I really want to get into Powerlifting but first im not going to till all my weights are where I want them to be.[/quote]
I don’t think you need a ton of sets, 1-5 work sets would be good at your stage. I would also deadlift once or twice a week IF you are squatting regularly and hard every week as well, if not then you can deadlift more often. You should really be hammering the squat, leg press and other compound leg exercises as well as deads and bent rows and your deadlift should improve at a good clip for a while.
[/quote]
Well I am hitting everything twice a week at the moment. One to build strength and the other to cententrate on building muscle. I hit all big lifts once a week. This is my program.
Monday:
OHP - 3x5
Dips - 8x10
Seated Rows - 10x10
Tuesday:
Squats - 3x5
GHR - 5x15
Leg Raises - 5x15
Thursday:
Bench Press - 3x5
Chin Ups - 8x10
Standing Dumbbell Press - 8x12
Friday:
Deadlift - 3x5
Lying Leg Curls - 5x15
Leg Press - 5x15
I think you would get more out of this or at least add another compound exercise each day, plus no isolation for your arms at this stage I don’t think is a positive
[quote]Tim Henriques wrote:
I think you would get more out of this or at least add another compound exercise each day, plus no isolation for your arms at this stage I don’t think is a positive
Cheers for the advice. Isnt that more of a bodybuilding program? I hate doing isolation exercises like cable Crossovers and Pullovers. And all arm work lol I use Chin Ups for my back. Oh and the only direct Tricep work I do is lockout work.
Jo Jordan from elitefts does curls. His last log for upper body showed this, DB Curls
35 x 10 x 4.
Jeremy Frey’s log on elitefts shows this, Curls - 4x10.
Vincent Dizenzo’s log on elitefts shows this, Isolated hammer band curls 3x10.
Harry Selkow’s log on elitefts shows this, BB Curls: 5x10x95.
Bill Kazmaier is infamous for doing extremely heavy hammer curls.
All of these guys are stronger than you, and all of them seem to be doing something similar… Quit thinking you are functional by not programming “curls” or direct arm work. Wanna be strong, be strong everywhere…
[quote]Rudy2401 wrote:
Jo Jordan from elitefts does curls. His last log for upper body showed this, DB Curls
35 x 10 x 4.
Jeremy Frey’s log on elitefts shows this, Curls - 4x10.
Vincent Dizenzo’s log on elitefts shows this, Isolated hammer band curls 3x10.
Harry Selkow’s log on elitefts shows this, BB Curls: 5x10x95.
Bill Kazmaier is infamous for doing extremely heavy hammer curls.
All of these guys are stronger than you, and all of them seem to be doing something similar… Quit thinking you are functional by not programming “curls” or direct arm work. Wanna be strong, be strong everywhere…[/quote]
Well actually the reason I dont do any direct arm work is because they grow too fast. Now they are bigger than I wanted and I need my Delts to catch up. So until then the most my arms get is Chin Ups, Lockout work and occasionally some Tricep Pushdowns.
I boosted my deadlift dramatically this past school semester by working on my start speed. i would literally set the weight down between each rep, regrip if necessary, and lift from ground zero. In other words i wouldn’t just tap the weight at the bottom of each rep, i’d completely set it down and lift it back up.
[quote]Bailey H wrote:
[quote]Tim Henriques wrote:
I think you would get more out of this or at least add another compound exercise each day, plus no isolation for your arms at this stage I don’t think is a positive
Cheers for the advice. Isnt that more of a bodybuilding program? I hate doing isolation exercises like cable Crossovers and Pullovers. And all arm work lol I use Chin Ups for my back. Oh and the only direct Tricep work I do is lockout work.[/quote]
It has elements of a bodybuilding program but if you do the 10/5/3 rep scheme it focuses a lot on strength and I have had a lot of people report good strength gains with that program, not to mention all of the people I directly worked with.
You are a male correct? And the deadlift weight you gave is in lbs, right? And you are using an alternated grip? So assuming those things are right then you are at the beginning stage of training and you very likely need to just build everything up and work on getting stronger all around which is what that program is based on. Strength all around will make it easier to build muscle where you want it. You might dislike doing isolation exercises but you originally posted on here because you were unhappy with your current results and asking for suggestions - it is unlikely you won’t need to change anything in your program but you will suddenly get the results you were hoping. But ultimately do whatever you feel will work the best for you, and I hope it does.
Well thanks to everyone that gave advice. Its all been helpful and hopefully my Deadlift will be going up soon.