How many sets of Deadlifts do you do?

[soundsgood]

I try to train deadlifts the same as every other compound exercise so attempt to do 3-4 working sets. But my body just doesn't seem to respond the same to deads as everything else. I do a good top set then I just can't match it the following sets so have to either drop the weight or reps. I have heard ppl suggest doing one top set Dorian Yates style. Has this worked for anyone keeping in mind my main focus is building back size NOT strength, although both would be ideal 8)

[Dr Squat]

I try to train deadlifts the same as every other compound exercise so attempt to do 3-4 working sets. But my body just doesn't seem to respond the same to deads as everything else. I do a good top set then I just can't match it the following sets so have to either drop the weight or reps. I have heard ppl suggest doing one top set Dorian Yates style. Has this worked for anyone keeping in mind my main focus is building back size NOT strength, although both would be ideal 8)

I think 1 top set for deadlifts and squats and probably bench as well. I like to have a PB for 5 reps in mind and work towards that as my top set. I struggle to get back up physically and mentally for a second top set. If you have a couple of reps in store then it would be a different story.

Tonka and I have discussed this on bench and he was of the view of should be doing 2 top sets to get the volume up. Not sure what he thinks about squats and deadlifts.

[PeterDolan]

I think they are just too taxing on your body to get away with alot even if the mind wants to do more.

I've always gone for just the one top set. You could possibly try a top set for 8-10 and then a top set for 3-5 and see how that goes. As you said, your 220 flew up.

I find at times that they are just harder (even at a light 165kg) than other days so when they feel good I just try make the most of them

[HarryB]

Like you my main interest is in development, but I also think a stronger muscle in the 5-8 rep range is a bigger muscle so on most compound I really only do one heavy working set of 3-5 and then drop to get 6-10. I do a few warm up sets to make sure everything is warmed right up then tear the heavy weight up and slow and control the drop set. At least that's my general volume when I'm just trying to gain more muscle. If trying to get shredded I'll do more working sets so that I create more of a calorie deficit.

Oh and for straight back development I will do my deads from just below knee height. I occasionally do them from the ground and even do deficit deads every now and then just cos I want to be strong. But heavy deads off the floor is such a big compound that its more a test of will than anything else and you can't try target anything specific like you can from the rack, well in my opinion anyway. .

[lemon]

What do you mean "top set"? May be a silly question. Just never heard this term before.

[thatwaslight]

Rack pulls for the win big dogg.

[Dr Squat]

What do you mean "top set"? May be a silly question. Just never heard this term before.

Not a silly question. Simply means the set with the most weight. You usually progress toward this and put all of your effort into this "top set".

[Tonka]

I try to train deadlifts the same as every other compound exercise so attempt to do 3-4 working sets. But my body just doesn't seem to respond the same to deads as everything else. I do a good top set then I just can't match it the following sets so have to either drop the weight or reps. I have heard ppl suggest doing one top set Dorian Yates style. Has this worked for anyone keeping in mind my main focus is building back size NOT strength, although both would be ideal 8)

I think 1 top set for deadlifts and squats and probably bench as well. I like to have a PB for 5 reps in mind and work towards that as my top set. I struggle to get back up physically and mentally for a second top set. If you have a couple of reps in store then it would be a different story.

Tonka and I have discussed this on bench and he was of the view of should be doing 2 top sets to get the volume up. Not sure what he thinks about squats and deadlifts.

Im working back into things again after an 8week break from the gym over Christmas/New Years. For me its all about getting some mileage under my belt before I start getting into some heavy stuff and a structured program leading into my first comp for the year. This is a rundown of my workout from this afternoon - its also only my 2nd deadlift session since starting back up after the break

31/1/11

Maintenance

Warm up

Circuit

standing cable externals: 20reps x 3sets

standing cable internals: 20 x 3

standing side twists: 40 x 3

standing WS abs: 20 x 3

leg ext: 20 x 3

standing CS abs: 20 x 3

leg curls: 20 x 3

Main work

Deadlifts: 100kg x 5 x 2, 140 x 5, 160 x 5, 180 x 5, add straps 200 x 5 x 3

Partial Sumo Deadlifts - 4cm mats: 140kg x 5, 160 x 5, 180 x 5, add straps 200 x 5 x 3

Incline bench press: 60kg x 6 x 2, 100 x 6 x 2, 130 x 6, 160 x 6 x 4

Incline DB press - palms facing: 42kg x 20 x 3

Assist

Siders pulldowns

WG lat pulls: stack x 8 x 3...15sec rest between sets

Reverse gri[ lat pulls: stack x 8 x 3...15sec rest between sets

Behind the neck lat pulls: pl 15 x 8 x 3...15sec rest bewteen sets

MG palms facing lat pulls: stack x 8 x 3...15sec rest between sets

Cardio: 20mins stationary bike

Dr Squat has a similar approach to what I do and has been making some brilliant gains. He is coming back from a 10+yr absence from the sport and has been going about (very quietly too) setting a firm training foundation - the one big difference is he's hitting his weaknesses to make them stronger and better. Later on, when the Doc combines a dynamic speed facet to his program, watchout!

5's for squats and deads with multiple top sets is an absolute in my books...percentages should be around 65-75% at this rep range. As the strength increases, so does the weight. My size I believe is a result from doing multiple top sets at 5-6reps@70-80%1RM (depending on exercises), it was never my intention to put on size but is an unfortuate bi-product that comes with getting stronger and lifting lots of tin!

[Dr Squat]

^ That's why the man is the most respected strength athlete in the country. Real deal and he takes the time to post quality posts. :nod:

[tinytraps]

Good to see see your getting back into the training T! If doing multiple top sets is what will get me to your size Im signing up straight away!

[Shutupandsquat]

I usually do 3 or 4 sets of 5 (4 at the moment because of my 5x5 technique) just to warm up the lower back, not struggling and then do a top set.

[Maximus]

I have just started doing 5/3/1 and find the warm up sets and the "working sets" to be the perfect amount. Even with decent assistance work, stretching and a warm up and warm down, getting in and out of the gym within an hour is pretty cool.

[chaos]

You don't say how many reps you are doing in your top set....When I get to the heavier weights I usually do triples for the last 3 sets, if I feel like more, then I'll drop the weight and do a set or 2 @ 10 reps.

Like someone above already mentioned since you're going for development you should try rack pulls from just below the kneecap.

[Oblix]

a

[jimjim83]

For a while I tried working up to a top set of 260ish for 1 maybe 2 if I could get it out then do the rest of my back work out. Then for my last exercise do 140kg deads just reping out as many as possible. got some good results from that.

[Beowulf]

Are you growing doing it this way?

If your hitting muscle failure even with reduced reps you should still grow and as your after size primarily does it really matter about the volume?

Pyramids could be another option for your Deadlift training.

My 2c's

[Mutant Chest]

Try start off light then work the weight up each week.

I do 5 sets of 10 reps of 60, 8 reps of 80,6 reps of 95, then 4 reps of 110.

This works and makes you feel good afterwards but a bit tired but works great

Just my 2c worth haha

[nate225]

Try start off light then work the weight up each week.

I do 5 sets of 10 reps of 60, 8 reps of 80,6 reps of 95, then 4 reps of 110.

This works and makes you feel good afterwards but a bit tired but works great

Just my 2c worth haha

Thats terrible advice! Sorry MC but there is no logical reason to do that!

Read some of the replies above - you'll be better off for it! :nod:

[HarryB]

Cmon Nate, he's 17 lol... he's just using the progressive overload system as sold to us all by the Weiders!

[thatwaslight]

Lol at mutant chest giving soundsgood advice :shock: :shock: :pfft:

[soundsgood]

Thanks heaps for the responses guys, I have been trialing a modified regime based on Tonka's. Has been a bit of a kick to the ego dropping the weight right down, but 5 sets of 6-10 at 200 has given my lats a hell workout and then adding a few sets of sumo's straight after has been killer.

I still can't bring myself to train abs first thing, its hard enough to motivate myself to do them at all these days lol

[Chemo]

I cant handle deads every week fkn kills me, as TWL im learning to become a fan or rack pulls. Pyramiding both from sets of 8, up to sets of 3 and back down to a super light set of like 12.

[Riccardo]

I say If you're doing a lot of sets on deads then reduce the amount of assistance work. and vice versa. Personally I have seen good results in both strength and size by one top set 6-10 reps with a few warm up sets before hand. I then do my assistance work, a little lighter in the 8-12 rep range. Rows and weighted chins I do at the lower end of that range though.

I also throw in a few sets of high rep stuff here and there 15-20 reps.

[Mutant Chest]

WOOOOOOOOOOOOOOOOOPS :oops: thats the last time i listen to my brother :nod:

sorry man dont even think bowt my advice haha

[tinytraps]

Ive been doing two top sets on my main exercises lately, I use a lil less weight on my top set but in hindsight Im getting more volume of heavy work in. Ive definetley started to notice some changes in size in my traps, chest and legs. In saying that my thighs make my upperbody look stickly :pfft: