Hi all. I’ve been recently started T-mag 5x5, which calls for sumo deadlifts. 5x5 calls to choose weights so that on the last set, you can only do 2-3 reps. Should I do deadlifts (or squats) to failure? On the other hand, I like to get all out of this program by doing things to a bitter end, but having your back muscles fail during deadlift or squat seems dangerous. How do you do your deadlifts? Do you stop when you are fairly certain that you won’t get any more reps, or do you just drop the bar at the failure point?
A lot of people define “failure” not as when you can’t muscle the weight up in any way, but rather when form breaks. It requires some keen vigilance to see any form breaks, and if you have a well-versed training partner they can help. If you’re bumping up against failure on the last set, a belt would be a good idea.
Taking deads to complete failure, provided your form is correct, isn’t dangerous at all. It’s when you try to eek out an extra rep or two by compromising your form that it becomes dangerous.
zev is right about keeping good form, thats the most important. and if i remember correctly during a 5x5 once you feel like you can’t get another rep in you call it quits for that round. so in other words keep good form and don’t force any reps.
Meant “eke”, not “eek”. Also meant to say that when you hit failure, you can return the bar to the ground by more or less letting it fall without actually letting go of it. Just let gravity do the work and keep your hands on the bar to guide it. Or, if the people in your gym don’t care, just drop the sucker!
Here is a quote from the article that should shed some light on your question:
"Also, never attempt a rep that you can't complete by yourself. A spotter is recommended, but he or she is there for emergency situations only, not to aid in the performing of reps you can't do."
Train hard, JM
Yeah, I did find that quoite after I read extra carefully that article again. Sorry…
But yes, failure in DL to me is lower back giving up. Usually I end up raising my butt faster than my shoulders, which is very bad for the lower back. (Deadlift becomes a weird sumo stiff legged DL with humongous weights. For me, that is.)