Deadlift Volume

[Riccardo]

With all this talk on deadlifting recently I thought I'd add something thought provoking.

How much volume do you use when deadlifting?

Myself, I warm up with about 4-5 sets going no higher than 70% of 1RM.

I only do maybe 2 heavy sets 6-8 reps.

I remember reading somewhere how using only light volume high intensity was best, I think it was something to do withthere being no eccentric portion of the lift and therefore no stretch reflex? I can't remember why exactly. Any one here know?

[ThePman]

I remember reading somewhere how using only light volume high intensity was best, I think it was something to do withthere being no eccentric portion of the lift and therefore no stretch reflex? I can't remember why exactly. Any one here know?

Something like this, yeah.

DL likes:

* One Big Set of say 5-10 reps (maybe two). Warm up, hit the weight, and that's it.

* Lots of low-rep submax sets. If you're using something linear-ish (like Louie's old Westside DL cycle), this can go from 60-80%. If you're doing it weekly, then 50-70% is a good range with occasional peaks up to 80-85%.

Training the DL like the squat or bench doesn't usually work very well. Some guys can get away with heavy pulling week in, week out. I can't. Submax stuff with occasional ass-kicking DL workouts work great.

[Daz69]

Something like this, yeah.

DL likes:

* One Big Set of say 5-10 reps (maybe two). Warm up, hit the weight, and that's it.

* Lots of low-rep submax sets. If you're using something linear-ish (like Louie's old Westside DL cycle), this can go from 60-80%. If you're doing it weekly, then 50-70% is a good range with occasional peaks up to 80-85%.

Training the DL like the squat or bench doesn't usually work very well. Some guys can get away with heavy pulling week in, week out. I can't. Submax stuff with occasional ass-kicking DL workouts work great.

Hi There

Thats doesn't seem like a great amount, but obviously must work..

Just introduced deadlifting again after spinal injury many years ago.. Not touched it since, (bad I know) but wanted to add more compound movements to my training.. For greater all over mass....

I've been reading an artical on Louis DL cycle, & there's no mention of frequency... I'm interested to know how often I should be DL'ing?

I train train 5 times a week hitting each body part only once, with two spaced rest days...

Louis mentions box squating, as a perfect assistance exercise for building the deadlift as the static overcome by dynamic nature of getting off the box trained starting strength, crucial for a strong DL...

He also mentioned switching heights every 3-4 weeks, but mainly as a way of working on the weakness's of the squat technique.....

You've mentioned previously you're more from a PL background, I'd be interested to know what you think....

[steak]

sometimes less is more and deadlifting is one of those times

[ThePman]

I've been reading an artical on Louis DL cycle, & there's no mention of frequency... I'm interested to know how often I should be DL'ing?

I train train 5 times a week hitting each body part only once, with two spaced rest days...

If you're going to train that way, it's best to do it in a program designed for it. If you start mixing and matching bits and pieces without a bigger design in mind, it can turn messy.

Most of Louie's writings are going to talk about doing one day for speed (lighter %s, lots of low-rep sets) and another day heavy. The Westside philosophy in general has tended not to focus on lots of heavy pulling, being more focused on squats and GMs.

I don't tend to agree with that so much for my own training, since I don't train or compete in gear, but it obviously works for some.

That said, if you have a "back" day or a day you'd normally do DLs, there's no reason you couldn't make them the main exercise. If you're more after size, I'd probably go with the One Hard Set of 5-10 reps on that day, and add volume from other exercises (shrugs, back raises, barbell rows mainly).

Nate's mentioned a few times that he and Nick got to alternating higher reps like that with heavier maximum workouts every other week. That's probably worth trying out also.

Louis mentions box squating, as a perfect assistance exercise for building the deadlift as the static overcome by dynamic nature of getting off the box trained starting strength, crucial for a strong DL...

He also mentioned switching heights every 3-4 weeks, but mainly as a way of working on the weakness's of the squat technique.....

You've mentioned previously you're more from a PL background, I'd be interested to know what you think....

That's another thing that can work for some, usually people with a lot of experience, who are relatively strong, and especially people getting ready to compete in geared competitions. The less those things apply to you, the less likely you're going to find that switching exercises and (especially) relying on box squats will help, IME. The more of a raw-lifting greenhorn you are, the more time you need to spend just doing the lifts.

The best thing to build the DL is deadlifting and getting a stronger back, glutes, and hamstrings. I think that for most people, just deadlifting and rowing will handle most of that. If you're gearing up to compete, and if you've been competing for awhile, the ballgame changes. Otherwise, stick with the simple approach: hammer the lifts, and find a few accessory exercises that help them.

[Daz69]

Thanks for that Matt....

Because my back & legs days are spaced out pretty even Wed & Sun..

I had considered DL'ing both days, Higher reps one day, less reps with more weight the next.... But you've just advised not...

I suppose its like most things, nothing appears to be written in stone so try it & see.....

[Daz69]

If you're going to train that way, it's best to do it in a program designed for it. If you start mixing and matching bits and pieces without a bigger design in mind, it can turn messy.

I've always worked with the principle my training partner designed for himself at that time, He started BB, progressed to PL, & strength comps, then just grew fukin huge working nightclub doors & security work...

So we've had quite a mix'n match over the years..... Unfortunately I was happy to just go along with his particular programme at the time, without actually getting to know the how's-why's & what for's....

Now He's gone, I'm stuck back at the begining trying to pick up the basics, of what I should have learnt years ago....

I hope this explains my comparative ignorance on certain earlier subjects..

That aside....

I've always given 100% in the gym, & had a great diet...

So I know what works for my body, & when....

With regard to our discussion on protein amount & frequency.......

I decided to change from 20-30g meals every 2-3 hours .....

And space my meals to 4 hours apart but consume 60-80g per meal....At least...!!!

I've been doing this for the last 4 weeks, since our discussion, just to give it a go.....

I'm now 6 weeks off gear, & going on past performance, should be in catabolic phase, weight 13-6lbs & be severely depressed.........

I'm 14-10lbs & fukin huge.... I can't believe it, but there you go....!!!

I've always been brought up to believe the small meals but often method...

And as you know doubted what you said.....

I'm obviously going to stick with it & I'll keep you informed of any future developements...........

I just thought you should know..

And Thanks....

[ThePman]

Daz I'm glad to hear it, seriously. I know it might seem like I'm just giving you a hard time when I argue, but I really am trying to make life easier for everybody.

[Kalidane]

 

I remember reading somewhere how using only light volume high intensity was best, I think it was something to do withthere being no eccentric portion of the lift and therefore no stretch reflex? I can't remember why exactly. Any one here know?

 

 

A fun, if old, OP.  Can't even see the post that brought it back.

 

Volume for lower back and glutes; heavy for hamstrings.  The greater the knee flexion, the less the hamstrings come into play and the more the glutes have to do.

 

So SLDL want low reps and vanilla deads want high reps.  This is assuming that muscle fiber types is the basis for making the determination.  Also, ignoring fiber type conversion and training objective (powerlifting vs bodybuilding).

 

What did you decide in the end Riccardo?