Deadlift gains reddit. Literally try them yourself to see.

Deadlift gains reddit I want to deadlift 2x a week because most programs do that and I feel like it'd be beneficial for me. More gains in the upper body but some in the lower body as well. You should be squatting and deadlifting on the same day. No one gets big arms or chests from fucking deadlifting. Bench - 325 to 405 Squat - 305 to 405 Deadlift - 435 to 600 For example on Monday I do 3 sets building to a heavy Squat. My typical workout would be behind the back barbell wrist curls 4x10-12 followed by supersets of wrist curls and extension. I used to deadlift often but haven't done it for ages due to my sport taking over. Slow and steady is key. I also use straps for high rep amrap rows. Strength gains are better with 3-7 minute rests on the big, compound exercises, especially those that completely run you outta gas. Pictures must be clear and of decent quality. I've experienced the same thing. I made mistakes at the beginning with form for all my compound exercises , but deadlift hasn’t Get the Reddit app Scan this QR code to download the app now. You can fix most back issues with some lower back exercises Recently, I've actually switched my deadlift from sets of 5 to sets of 10 recently to build my deadlift back up. Doing heavy deadlifts, farmers walks, power cleans, high pulls and shrugs also help though. Bench stalled out a couple weeks ago with ohp this week followed by deadlift tonight. I can readily believe that someone with the strength and work capacity to really go insane with deadlifting every two weeks could still make gains that way. That's not an accurate ratio, nor is it even close to a good range of intermediate phase. Share Related Reddit Ask Online community Social media Mobile app Meta/Reddit Website Information & communications technology Technology forward back. That’s incredibly important, the deadlift is probably the hardest lift to really understand how it should be done. Some people find it less helpful on deads than squats, to the point they can pull better beltless. They don't really activate your lats any better, and the muscle pulls through a shorter range of motion, and your arms can't contribute to the movement as well. Try dropping your deadlift weight by about 10-15% and start training your deadlifts while standing on a 45lbs (20kg) plate. Think of a back squat, if you started in the hole, pushed, then had someone take the weight before you went in the hole, you wouldn't think of that as a rep would you? EDIT: At very least, that is my take on it and the way I was taught and have observed the So now we're having a race to 455, and seeing as how my deadlift is my worst lift, and it's his best lift, I'd love to give him some competition. The trap bar deadlift is mechanically more like a squat. Then I do 10 sets of 5 reps each at 65% of my deadlift. ) Your "rapid strength gains" is neuromuscular right now. Noob gains are mostly a form of progression, not numbers you can lift. benching, especially at my age (50s). New comments cannot be posted and votes cannot be cast. Hip thrusts are a good exercise, as well as dumbbell step ups. 2 times is ok, 3 time is conceivable but you’d be really pushing it. Second day is a deadlift variation starting with a heavy single followed by about 4-6 sets of 5-8 reps. Pictures can't be misleading of your results. Not on deadlifts! Well doing a split you usually do bench/over head press and then the next day squat/deadlift. But fatigue wise, heavy deadlifts are way harder to recover from than heavy squats. My best gains average to once every 10 days, or 3 weeks on, 1 week off, going up to technical failure for heavy triples or singles. 1KG (5' 9"). I do stiff legg dumbbell deadlifts and kettlebell swings for my posterior hip hinge movement. It's crazy to me thinking that the first day I lifted a weight, I weighed 165lbs. If anything, that's the norm! I advise you to use patterns of strength where there are different repetitions and sets every week and above all there is a progression over time because it is difficult to increase the 1 rm always using the same variables. You also need to stop going daily. Their compounds are probably sufficient, but they want to make sure they're not leaving gains on the table, so they throw in some accessories. Yes, and since we're talking about it why does Martin recommend 6 reps on deadlift and 10 on squats? 10 squats is brutal, I'd rather do 6 or 7. I do my own accessory work though depending on the muscle groups trained that certain day. If you take a look at starting strength, the OG full body routine (unless you count strongest shall survive, Bill Starr RIP), Rippetoe said 1 set of deadlifts with the argument that deadlifts are easy to overtrain AS A BEGINNER, and that since you're already squatting 3x per week theres no need for volume deadlifts. Sumo trains your legs more, back less. While I was deadlifting twice a week, it was definitely beginner linear gains because I was going up 20 lbs a week sometimes. So, i`m searching for a program that has me deadlifting every workout. Deadlifts do take a lot out of you, so I can understand why he wouldn't recommend them for people who are training 3x a day and don't need them for a competition lift. Like sprinter said go with a well rounded approach you don’t need specifics unless you’re more advanced or hitting sticking points, you’re only deadlifting 250 you’ve got a long ways to go before you need anything other than a typical strength program, keep doing your deadlifts squats and sprinting and it’ll come. You'll be sore for a week (or more), but you'll see the mass gains within the month and they will be impressive. Personally I like to get the eccentric part of any Deadlift. Two, remember that you can use RDLs to get 90% of the gains from Deadlifts with a fraction of the recovery cost. Terms & Policies I doubt you will get exact answers to your question simply because it's hard to know how much deadlift gains helped or hurt gains in other lifts. definitely consider controlling the eccentric while it may be more taxing. Take some time off from deadlifts and seek out help (coach, personal trainer, physio therapist, etc. It is possible to not feel pain from doing deadlifts incorrectly, but if you are in pain you're definitely doing them wrong. A belt will not hurt your gains. The deadlift is a hip hinge so theres less knee extension but there is much more hip extension. I read an article last week about pain during deadlifts and what it indicates. Your muscles need to recover so you can consolidate what gains you made. This usually results in fewer reps, which means less volume, too -- also On either squat or deadlift day, the Main Lift is usually a heavier rpe8 I. 80%x3,3,3. So I looked around Reddit for a deadlifting program and found the Coan-Phillipi deadlift program. Currently at: Bench: 130 Squat: 160 Deadlift: 130 Failed most recently at Bench/Squat I'm eating at maintenance right now. If all three of those lifts are going up, you can be pretty sure your Deadlift is too. Technique development: If you are just learning the deadlift, doing it every day for a month will help ingrain the technique. The best prescription in my opinion, which has worked for me, is adding Good Mornings after my Deadlifts for 5 sets of 10 reps of a moderate to difficult weight. I did Stronglifts 5x5 for 3 years and made great strength gains. I just came off a higher volume cycle where I was deadlifting lighter 4 times a week roughly 4x4 with one heavy day and then 2 variations a week. I think doing heavy deadlifts is a great idea for hypertrophy- especially for traps. This isn't too surprising. Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. For most people, a (good, correctly-used) belt will add pounds to their squat and deadlift. Starting Strength is considered "Linear Progression. It's mostly technique and base strength work but not overtaking the nervous system. Like others have said get good Some tips/info:1. In one year with 50lbs of bulking, you can raise your deadlift max from 315lbs to 605lbs. Yeah, lower the fucking weight and do some volume work with strict form, it's not going to hurt you. I hope these tips helped you! Now lets fix that deadlift! I have left a sample 4 week deadlift program below Overhand gives you the most balanced lift, and is most effective at developing grip strength. Hardly anyone I know programs deadlifts at > 10 reps a set of regular deadlifts, and some of these guys are freaks (3x bw+ pulls). Using this approach has allowed me to pull 650 with straps while also never dropping a deadlift in a meet. Once progress stalls you can slow down the process through micro-loading or deloading. But I always used to dream of a 3 plate deadlift. I would agree that this is very true for back squats but not so much for deadlifts. That's more than an entire extra set of 5@225. But people instinctively think "oh shit deadlifts are Deadlifts and squats are considered to be the "kings" of barbell exercises and you can build a very athletic physique with those as your primary lifts, complimented by Explore the benefits and drawbacks of deadlifting daily for a month. The trap bar deadlift, like the barbell squat, will still strengthen your back of course, but less than the conventional deadlift. I tried deadlifting again 6 months ago and my weight didn't decrease at View community ranking In the Top 5% of largest communities on Reddit. You always get shit on reddit for claiming some lifts are Enter – DLED – Deadlift Every Day. Any thoughts or suggestions on what I may be doing wrong. I’m doing a deadlift-focused cycle next and think I might throw these in there as another T2 exercise with other supplemental movements like hip thrusts and good mornings, rather than just upping my deadlift to 3x a week as I’d intended. Also, when you say you can focus on the muscle instead of the movement, you're describing neuromuscular coordination (mind-body connection). So primary goal is now aesthetics and I like deadlift, so was hoping to incorporate it into back day. It sounds retarded, but I pull with high hips and my legs start at maybe a 100° angle, that squat variation perfectly mimics your deadlift stance and leg drive. Brian Alsruhe has several good videos on his channel as well. You can't be strong without a strong back! It'll give you a nice butt. Over the years I have experimented with many different setups for high frequency training. Deadlifts tend to be the most taxing exercise. The deadlift gains are impressive but do bear in mind you don't want to do programs too advanced for your level as you will then require more advanced programs to progress once you've adapted and it eventually gets silly. It’s funny because during the lifts, I find squats way harder to do than deadlifts. Or check it out in the app stores     TOPICS You'll plateau fast after noob gains, because your work volume isn't increasing in parallel. Also, if you were to up the volume 3x, you would have to put significantly lighter weight on the bar. (The pain was only there during exercises that involved my hips. Hey everyone, I used to do weightlifting 4 years ago and saw really good gains first year however, I wasn’t on a program and would consistently be doing same weights week after week and never saw any gains. " It is setup so that you continually make gains and just keep doing the same thing every workout but adding weight (The weight goes up in a linear fashion). I consider the last 2 similar in that they'll help me produce more testosterone vs. Theres actually more ROM around the hip in the deadlift that the squat. My lifts were a 95lbs squat that almost killed me, a 165 bench that sucked, and a 225 deadlift was stapled to the floor. Heaviest weight you lift+most muscles worked in a single The Deadlift is one of the most powerful physique-building exercises, and here are 8 ways to continue safely adding weight to the bar. Plus the DOMS are brutal so I can't imagine doing it twice a week. Currently deadlifting twice a week. Following the program to a T where im doing the failed weight 3x and deloading by 10% if i still failed that weight. It’s not really optimal to squat and then deadlift next day. Literally try them yourself to see. First day is a heavy single followed by 6-10 sets of 3-6 reps. I'm currently using 220kgs as my training max and have been consistently hitting around 9-12 reps in the 5+ set, 6-9 reps in Switching lets me progress my deadlift without aggravating either my knees or my back, and doing sumo helps push my conventional up. I definitely had some novel stimulus and neurological adaptation gains here but I definitely think the program is very solid. i. 4 sets around 10-15 reps. Avoiding exercises that tax your lower back will mean that your lower back can’t get as strong. You wanna have time in between to let your body rest that muscle group. Conv. Squatting and benching benefits from frequency, deadlifting not so much. The accessories ensure they're not leaving gains on the table, but they do come with an additional fatigue burden. 3 to 5 sets of 4, 5 or 6 and then the variation is usually 2 to 3 sets of 8 at rpe8 and vice versabear with it the first two weeks and by the third you'll be singing praise its much better for recovery as well as you don't accumulate as much back fatigue in The big 3 for gains are bench, squat and deadlift. I always find I can lower anything I can pick up. 90%x1,1,1,1,1 I can currently deadlift 365-405 LBS at about 182, which I think is pretty good for the amount of time ive been working out if my traps/forearms are feeling good that day. I like using the trap bar deadlift most of the year and always have the RDL in my programs. How do you workout the lower back and glutes (deadlift movement/Harop curl) to balance upper body bodyweight exercises, strength gains, and muscle gains? I've come up with a solution, but I would like to hear how everyone else trains lower body. By taking the lower body out of it you can focus more on pulling with the back and get the gains you're looking for. squat and bench frequently, deadlift rarely, except for speed and explosive work. ) There are quite a few ways. I think that could work out fine, and if programs right you can still make slow gains. Couple that with the fact that you still have the newbie gains to reap from never having lifted before, it's insane how fast some young people can progress (at least aesthetically but usually Work to improve your grip for sure but don't let it limit your gains. Something like timed barbell holds, captains of crush grippers/rolling thunder, things like that. I want a big deadlift as fast as possible. What are some programs where the squat and/or deadlift feature prominently AND which result in fantastic gains? Super Squats, Dan John’s “Mass Made Simple”, Jon Andersen’s “Deep Water”, and Jamie Lewis’ “Feast, Famine and Ferocity” and “Juggeryoke” protocols. Vodka and Pickles is based on just doing singles on the deadlifts a few days a week. 5 sets of the main I like the deadlift as an exercise, but I only program it in like 2 months a year as a way to get variation. 5 bw deadlift. However, I typically end up either waking up earlier or waking up more frequently throughout the night, resulting in poorer There's no doubt that this stuff is strong and does not need compounded with other SARMS/gear for moderate gains. Reply reply [deleted] Purely doing one form of exercise will give you gains, but you might plateau once your body becomes used to lifting weight in that way, Switching to barbell deadlifts or squats will make your body act slightly differently, thus making it work harder to lift it. But with these routines I only would dealift once a week. It would mean, among other things I might not be aware of, focusing more on strength than on muscle gains, trying to achieve higher PRs, and focusing on the three powerlifing moves, which are squat, deadlift and bench press. This week, my deadlift seemed to be fatigued, perhaps I didn't recover because it was 2 days after my session. The catch is that you can only lift this way for so long until the weight gets too heavy to use this type of grip. How to Deadlift: the Definitive Guide. I personally enjoy light weight Romanian Deadlifts, Lat pulldowns, Seated rows, Hamstring curls or Bicep curls of some sort. For the legs part of the deadlift, you can do weighted pistol squats, and for the back part of the deadlift you can practice front lever or do weighted pull-ups. PPL suggests doing 1 set of 5 or more reps per week of deadlifts. Because that's 2 very different things. After 2 years of lifting I pulled a 3x bodyweight deadlift of 540lbs (245kg) at 178lbs(80kg) and would like to share what I’ve learned to help you improve your deadlift. Take at least a couple days off to recover. I don't understand why anyone would want to forego all of that just to get more forearm gains. After doing deadlifts my traps always feel worked and I love it. Work to improve your grip for sure but don't let it limit your gains. I recommend putting deadlifts on the lower body day. I did 45+25 lb plates for pullups. For the second week, do your deadlifts (with the reduced weight) while standing on 2 plates (instead of 1). Intermediate can be anywhere! Even if you have a 155 bench, 185 squat, and 225 deadlift. I debate every session if I should 10+ squats because they're hard for me and I need it or If I should accept that I'm better at 6ish squats and move on w/ life a little happier. I'm wrapping up my 5th week of Candito's program, so I'm free to try any program that you think will help me make some speedy deadlift gains. It's just your nerves getting better at activating your muscles during this beginning phase. I weigh 128LBS/58. I do the 531 and then add in the BBB template so that's really a lot of deadlifts or squats in a week or day (11 sets, 3 warm up, 3 work, 5x10 BBB) I do deadlifts on saturday so I have a day to sit around and do nothing (sunday). To what extent can I make up for deadlift gains with a bunch of other exercises targeting the posterior chain, forearms, and upper traps? 1:12:45 I’ve been trying to get more sleep (at least 8-9 hours or more per night). I've hurt my back when I was starting out deadlifting and was a little gun shy getting back into it but it's such a great lift to me I basically rebuilt my deadlift. They let you do more volume and frequency and are way easier on recovery than deadlifts (the person in this thread who said they were harder on recovery is 100 percent wrong. After surgery and an unrelated injury this year I learned that for some reason, deadlift skill (as in the technical part) leaves you very very slowly compared to other lifts. 3 months is nothing. A proper deadlift starts and ends on the ground, if you drop the bar every time in training you do 50% of the movement with Deadlift: 5x5 working sets Squat: 5x1 90% 1rm's Bench: 5x5 80% training max OHP: 5x whatever to RPE 7 B. I do deficit deadlifts and it's improved my comfort on regular deadlifts a lot. I don't disagree that you can gain great strength with submaximal weights and a lot of probably not worth it if your on roids and just training for size. I was told by my classmates that the average is 300+. No bulges. however in bodybuilding deadlift is not as popular as rack pulls. Fuck bench press, fuck squats fuck anything except deadlifts. No excessive skin. If anything, it can actually increase core development. This really convinces me programs like Texas Method were made by smart people. However, if you wish to try to improve at traditional deadlifting I would try to prioritize accessories based on where you feel your weak points of the DL are. Now that I've been going consistently, I want to see the following gains in 8 more months of straight nSuns. Your form probably is not good enough to do them safely. My bench lost around 10%, squats 5%, OHP was unaffected, but on deadlift I lost a good 20% off my max and probably 25% off my weight for reps If you only did deadlift and bench press, how would you effectively set it up for size and strength gains? Archived post. I've already read about the magnusson/ortmayer routine, the coan/philippi routine, the finnish deadlift routine. Thanks for the reply! I've just always done deadlifts this way and haven't really trained doing dead stop deadlifts to any degree. I took a year off cause I lost motivation from it and want to start again the gym my numbers are B: 195 Squat 220 Deadlift 255 Weeks 4 and 7 were very similar deadlift-wise, but jeez man I was feeling good. I've never had any luck training deadlift heavier or more To improve deadlift maximum, incorporate exercises targeting related muscle groups, push weight limits with progressive overload, and take sufficient rest. I've done a deadlift before and have good form but I've never gone super heavy. Take a program like wendlers 5/3/1. Then later I'll do 4 sets of 8-12 reps RDL at a weight that's RPE 5-6. 50 per pound for weights. A proper deadlift starts and ends on the ground, if you drop the bar every time in training you do 50% of the movement with The big 3 for gains are bench, squat and deadlift. But I definitely started seeing better gains once I started incorporating higher volume days at more moderate relative weights (70% of 1RM) and stopped trying to get a PR every single workout. 2. Didn't say I trained for a year, said it's been about a year since I trained. Oh man my bench and squat are pitiful though. hypertrophy and strength gains I use straps. They have a bunk/fake product. In the last recent months I've added a deadlift variation on squat day. Your grip will most likely always be the limiting factor in your deadlift. For dumbbell step ups you can set up a free bench, stand to the side of it, grab 2 dumbells, and just step one leg up onto the bench and push your body up with that leg, repeat for 8-15 reps depending on how heavy you’re going. This is so accurate. That being said, solid lifts for your age, keep up the work and remember to keep it simple, rushing it is often not ideal. You will develop a strong posterior chain, core, traps, forearms, and spinal erectors Break through a deadlift plateau by adding exercises that address three common pain points to build up the strength you need for a new PR. It's just not worth it. You can also do static holds with a barbell loaded to 135 lbs (or whatever you're comfortable with), keeping your shoulder blades pinched together. 4 weeks of building a wide base and then 5 weeks (4 in my case) of peaking to get a new max. Rippetoe's 5-step perfect deadlift setup is money. I'm 27, 187lbs, average height, and my lifts aren't terrible 1RM = Bench: 350, Squat: 395, Deadlift: 455. My deadlift 1RM is only 275 (still a beginner and enjoying those wonderful linear gains), so 135 was about 50%. How good are they for helping me make gains? Are they well regarded in that sense? I honestly saw my biggest gains in the 2nd/3rd year of training when I started learning more about it. Don't let it. I only started a couple weeks ago and gains are coming, but it's a slow process as we all know. Glutes, Barbell Hip Thrusts or RDLs. View community ranking In the Top 1% of largest communities on Reddit. Less than three minutes, you're shorting yourself on gains for things like heavy squats. hypertrophy and strength gains Benefits of Deadlifting Daily for a Month. I deadlift over 3x, squat about 2. Homeblest BEAXST • Additional comment actions Do you warm up for meets maxing out and draining yourself each time set? Second of all that’s terrible advice that whole “you aren’t training hard enough” is complete gym bro talk you don’t need to have form break down every set to make gains whatsoever unless you’re specifically training for hypertrophy. The truth is, nothing is necessary. My main lifts are squat (currently impossible due to a knee injury), deadlifts, and bench press, with planche progressions, pull-ups and handstand work comprising the bodyweight portion. 70%x3,3,3. all the time in sets View community ranking In the Top 1% of largest communities on Reddit. What Im curious about though is if I chose to implement kettlebell swings. 691 votes, 78 comments. That said keep your conventional deadlift volume low as it is taxing. 5x bodyweight and I'm 175. I was just listening to Peter Attia's segment on deadlifting where he seems to advocate pretty heavily for keeping the deadlift part of your routine. I wasn't really tired or anything, I was simply getting a feel for what a fairly heavy deadlift felt like. Do you happen to have really long arms? Your bench press is tiny compared to your deadlift and squat. Interestingly, Juli has a chapter in her book for “climb a grade harder” which has a sample 9 week course that doesn’t mention leg lifts at all. The higher you start, the less carryover you get to the actual deadlift but they will emphasize the traps and upper back more. Reply reply Pulled my traps. This is a really great video on the deadlift with commentary from Richard Hawthorne. A lot of guys just want to get bigger and stronger though, and having a huge deadlift makes you feel alpha af in the gym. They'll also help your glutes and hamstrings a lot. If you want to build more mass, then adding in a range Deadlifts build full-body strength and lean muscle like nothing else. How good are they for helping me make gains? Are they well regarded in that sense? So I looked around Reddit for a deadlifting program and found the Coan-Phillipi deadlift program. I have no goals other than moderate lean gains and keeping the belly fat off :) plus, my membership is dirt cheap because I do volunteer work for the owner every so often for youth fitness education, And he gave me a There are quite a few ways. More volume = more gains. I've done block pulls in the past, but I like the high handle trap bar better. I’ve been training for about eight months and in that time my compound exercises have gone up quite well, I’ve went up about 20kg on bench press and about 30kg in squat ,but my deadlift has not improved at all . Homeblest BEAXST • Additional comment actions A "deload" can actually be a way to increase volume, as measured in total weight lifted during a set. Deadlifts on Leg Day . A used one at a used sports place will run you $45 for the bar, and $0. This current consistent run has been at least 4 months and those are my gains. Squat: 5x5 working sets Deficit Deadlift: 5x5 50% 1rm deadlift w/ wide band pull superset OHP: 5x2 80% 1rm Paused bench: 5x whatever to RPE 7 My main lifts are squat (currently impossible due to a knee injury), deadlifts, and bench press, with planche progressions, pull-ups and handstand work comprising the bodyweight portion. Jack has some great assistancework-excersizes for the sumo deadlift. You can do deadlift variations that don't stress the lower back as much, these are a life saver if you have disc problems. That translates to about a 180 - 240lbs increase in both squat and deadlift and a 90 - 120 Sumo is more of a squat movement, deadlift is a bending one. Or check it out in the app stores My experienced friend told me that it was just newbie gains and I shouldn't expect to see this type of progress after a month after I started the gym. I have been back in the gym for about 3 months now, and worked my DL back up to about where I was prior to the injury, then progress plateaued right back at the same point it plateaued before the injury. From my earliest attempts of mimicking the "Bulgarian Method" of maxing out every day, to "Simple Jack’d’s" more reserved setup of a 6 rep daily minimum, I have learned a lot. I just did a 3 plate deadlift(140kg, 315lbs)!!! I'm so happy. I usually deadlift on smith and on the blue moon I do use freeweights for it I pull the same weight. Start checking craigslist. It forces you to put emphasis on hinging from your hips rather than your back to ensure you are maximizing your legs in the movement and not Start doing deadlifts and barbell rows. I dropped traditional deadlifts a couple years ago. Squatting 3 times a week will go a long way to build the same muscles that are used in the deadlift. I really like doing heavy singles/doubles. Started SL 5x5 about 10-11 weeks ago. I am confused, all the Reddit post says that you can't build muscle while losing fat, if Beginners should increase the weight on the deadlift by 2. Bit of a novice here and I feel like I'm not progressing the way I should given newbie gains, I'm unsure if it's my form, my program or just impatience. Reason I'm asking is to see if I'm doing it right, or at least on the right Get the Reddit app Scan this QR code to download the app now. Banded goodmornings and sldl's will help build deadlift strenght. The squat is a squat. The deadlift is a great exercise for almost the entirety of your back and legs. Also you should rehab your back ASAP. Now that context has been given, my question is: If you're going for pure strength gains you should Honestly, a lot of it is mental. A novice can normally make gains this way for 3-6 months. The key is to keep your form absolutely perfect even if it means going really light on the weight (he says that he does conventional deadlifts with only about 185 lb). I certainly felt like I could go much higher, but 3 sets of 5 reps yesterday left me with sore hamstrings and glutes today. Thus is what straps are for. Then when I started doing squats on one leg day and deadlifts on the other, lo and behold, I was doing more weight on deadlift lol. I do stiff leg deadlifts, romainians, etc. Per rippetoe you want to conventionally deadlift to build a stronger lower back. Furthermore, the recommended program moves from high rep range (15) to strengthen tendons, all the I think there’s no single move to replace the deadlift, but you can combine different moves to work the same muscles. rippednburnin • 237lbs 245 squat 115 OHP - need to test again 185-bench 295- deadlift I was thinking of running a 3x3 program. 1x per week deadlifts, 1x per week squats. I think I make more progress deadlifting by doing it twice a week but I'm doing strongman stuff now so I've had to work in front squats, overhead lifts, and carries. You can even do it if you have a bit of lower back pain, since it is pretty much neutral. It was also just so fucking exhausting. Totally agree. I've been doing deadlifts now for weeks and they are strenuous. But I can't find any routines based around this recently. If you have back issues i would also look up the video 'how to increase your deadlift without deadlifting' which Juji & Tom put up with Jack "The deadlift ripper". 0 coins. I've pretty much exhausted my linear gains at this point. Hi everyone . Do it wrong and you can get seriously fucked up. You have to find the exercises that work best for you and you should stick to them. A November 2014 study found that including some partial range of motion accessory lifts (like rack pulls) alongside full-range-of-motion lifts (like deadlifts) was more The carryover is pretty minimal. Today after a long hour and a half practicing the snatch and cleans I decided to load up the bar for deadlifts. e. But a lot of exercises similar to deadlift can help you with your back It's not impossible, but the reasoning would be more that deadlifts increased your ability to stabilize your body which would let your other muscles use the strength they have more Deadlifts are a hip extension movement primarily and will develop those muscles. Basically, it emphasized that pain during deadlifts could indicate a restricted range of motion. I decided to start this program with a new approach, similar to "Simple The answer isn’t heavy deadlifts or rock climbing. The guide covers pretty much every aspect of both sumo and conventional deadlifting. But my goals are to be able to lift heavy and look aesthetic and muscular as well. 3 to 5 sets of 4, 5 or 6 and then the variation is usually 2 to 3 sets of 8 at rpe8 and vice versabear with it the first two weeks and by the third you'll be singing praise its much better for recovery as well as you don't accumulate as much back fatigue in Eric Horst also recommends them in his book “Training for Climbing” and has some good info on how many and what weight to consider to optimize strength gains without the weight gain. Touch and go allows you to use a stretch reflex, a luxury that you don't have when pulling a max single. Keep your privates covered. I find that people who rely on the deadlift to build their grip strength tend to have weak deadlifts and weak grips. When I increase deadlift volume I can only do it temporarily because I'm sore as hell at work, at home, waking, showering, etc. Falls in line with point 1, but I want to stress that I notice deadlift gains the most after I know I've gotten stronger on squats. Deadlifts will only impede your performance on other exercises and increase the time to recover for the muscle groups used in the movement without offering any meaningful hypertrophy gains. Week 8. 5 to 5kg workout per workout. With a serious compound movement like the deadlift the op needs rest more then anything to make gains and that's why I recommended HST. If you want the fastest forearm progress do direct forearm work m8. Gaming. Person 2: Stares down at anyone who doesn't do deadlifts, whatever the reason (certified asshole) Person 3: Does any exercise he wants, takes and gives advice, and doesn't bitch about people Plenty of people use accessory exercises the same way, whether or not they realize it. Had been training on and off most of my life, and pretty seriously for 3 years prior to my break. It'll take 6 months to a year to really get decent gains. They are already super strong and further strength gains are less important to them than maintaining other aspects of fitness and sport-specific skills. Your squat is advanced too but doesn’t seem quite as advanced. Since losing that 10kg I've seen a drop off in strength which I'd expect, but my deadlift has suffered the most. Don't buy that set. The biggest reward I have experienced so far in my deadlift journey is posterior thickness and my CNS is extremely efficient now. most bodybuilders actually don't know proper form for most lifts, its pretty crazy, they do different form to get a pump in their muscle not to do the lift safely/properly for weight, which I think is less maintainable and Short answer, yes. . Currently I do two deadlift workouts a week, one with conventional triples, doubles, or singles at like 85-90% and one with higher rep View community ranking In the Top 5% of largest communities on Reddit. With the CNS gains, it makes other lifts and heavy weight easier to endure. I had big traps before I hopped on the gains train but now I'm doing my second cycle 300mg test E + 250mg deca E3D my traps seem to be trying to invade my ears. Is that really enough? Volume. Along with these tips, do not neglect your speed work! Bar speed is absolutely crucial! Speed deadlifts should be added in once a week and the percent should stay at 40%. (at 120 bw, that actually ain't that bad). Lower core, deadlifts, squats). Bench press basically 2x my weight. But it doesn't surprise me that deadlifting once a week will make gains. Deadlift just happens to be a lift I enjoy because I have a hurt shoulder and wrist which makes a lot of others tough. I see people around me saying for hypertrophy you got to do higher reps and for strength lower reps. Like you can totally faint and fall if your CNS isnt prepped or its fatigued. This is the reason that most people recommend paused reps for strength on the deadlift. Yes, most people don't do high rep deadlifts, but that's probably why most people suck at deadlifting. you are not gonna see great strength gains going heavy on all three at once To be fair, I care more about general health than epic gains, so lifting is more of a hobby than an important part of my life. Also, 340 isn't a high deadlift for lifters. I will absolutely say that 405 feels the same on both to me--freeweights are My squat progressed and my first session back to deadlifting in a gym I had added 30kgs to my deadlift max. I used to do a lot of shrugs but they were boring and I didn't really feel it. 3 - Post Flairs. That said, the (conventional) deadlift recruits the majority of the muscles in the body (I've Basically I've been doing SL for a long time and focused on strength gains, but recently had more time in the evenings so I can hit the gym more than 3 times a week. 50%x5. Reply reply Hey all. You should be doing something like 60-120 reps per muscle group per week go on high end of that if you want more gains and less of that on the low end. 3. With a 530 squat your pull should The surgery had been on a disc that was unrelated to that area. Funny thing actually, I saw the most gains from deadlifting everyday for about a total of 12 weeks; every training day 5 days/wk (alternated every 4 week training cycle with squats everyday). I am contemplating keeping deadlift because of its benefits. Or check it out in the app stores     TOPICS. ). Putting yourself at a mechanical advantage is simply easier than getting stronger. Some things to keep in mind: deadlift is the most taxing exercise total volume and intensity needs to be checked (you don’t want to go all out with 1rm efforts on every of those days) most likely 1 heavy day, other one much lighter with maybe a variation of the lift. Some set up their training to complete all three lifts every day, in a light/moderate/heavy scheme. the best deadlifters in the world are tall guys, I'm 6 ft 1. On my first day doing deadlifts I maxed out at 195. This sub's opinions on deadlifts, summed up: Person 1: Worried about their back so doesn't really do deadlifts, and tries to shit on the exercise itself. My deadlift was around 450 when I started lifting and at that point I switched camps to never deadlifting and squatting 4-5 times a week and my deadlift went up approximately 50 lbs since October. There's no doubt that this stuff is strong and does not need compounded with other SARMS/gear for moderate gains. Some people seem to believe that deadlifts are an upper body exercise and while they do involve the back muscles, the deadlift is moreso a posterior chain exercise and requires a good deal of hip flexion. Gain insights from a seasoned personal trainer on tailoring routines for bodybuilders and powerlifters. I made mistakes at the beginning with form for all my compound exercises , but deadlift hasn’t You may have answered your own question. Also, you could consider doing something like deadlifting off of pins; it's not as bad for recovery reasons, and still gives you most of a deadlift. So if you're already doing squats, I'd suggest sticking with regular deadlifts for back strength. Overall my lifts are up 30%. Not many things will put your back under as much strain, but it's a static contraction. My squat progressed and my first session back to deadlifting in a gym I had added 30kgs to my deadlift max. On my leg day I do 5x5 squats followed by 1x5 deadlift but I feel like this may not be enough. You could eek out some gains with lighter bells but it would have to be with hyper max body tension practice. You can get still get tons of gains out of the program, so stick with it. Yeah, and that mechanical disadvantage also decreases the range of motion -- typically not a good trait for a movement if you want growth. you could also do two deadlift sessions a week maybe when you don't squat, like a sumo deadlift and a romanian deadlift, or two sessions with the same technical My problem is posterior chain strength and mass; I simply need more. I also do other glute and hamstring exercises. A new study (so new that it hasn’t been Just deadlift, focus on your form like crazy, and reap the rewards. Currently I do two deadlift workouts a week, one with conventional triples, doubles, or singles at like 85-90% and one with higher rep So, I agree 70 or 80 percent but I'll just throw 2 things out. Deadlifts are KILLING Your Gains (OH SH*T!) Related Topics ATHLEAN-X Online streamer Podcasts and Streamers comments sorted by Best Top New Controversial Q&A Add a Comment. Premium Powerups the matter from the perspective of muscles used in the deadlift does not yield comparable strength or performance gains, maybe not even comparable mass gains. I think the volume (5x10) might be a little hard for me to recover from now this late in the Now, in both of those workouts, I worked in a rep range of 8-12 and saw good gains. Your posterior chain can handle far greater loads than your grip will allow. How can this be true? The deadlift hits one muscle group way harder than the squat and those are the hamstrings (and arguably the lower back muscles). Check your deadlift form. If your concern is not 1RM and you can keep the ego in check you will make some gains for a while on high frequency without appreciable loss Deadlifts are great but this is a really valid point. 1. but as you said you break your form with deadlift, simply improve your form and lower the weight. I have found the older I get, the less I do gets me more gains. Where people go wrong is in crazy calorie restrictions, typically without enough protein as well. My back felt so much better. 5, not that tall but I have long limbs it sometimes takes a bit and going down in weight to get the formdown. ) Consistency is key. Posted by u/flannel_smoothie - 22 votes and 54 comments I think high rep deadlifts are feasible, but you may need lower intensity (lower percentage of 1RM) compared to other lifts. That said, the (conventional) deadlift recruits the majority of the muscles in the body (I've If you have back issues i would also look up the video 'how to increase your deadlift without deadlifting' which Juji & Tom put up with Jack "The deadlift ripper". Tweak Your Technique. In other words, you aren't actually doing a deadlift. In 3 sets, if you're lifting 225 for 5, and manage 205 for 8; that's 1545 total pounds lifted over your 3x5@225. true. Having the bar on your back is brutal. Even better if you use RDLs, Back Squats, and Nordic Leg Curls. You can always do both. Deadlifts will also exhaust me for my other lighter lifts that are better for hypertrophy. Deadlift (95%): 1x2 @ 470 lbs Speed deadlift (70%): 3x3 @ 345 lbs (120 sec rest b/w sets) Power shrugs (75% of current): 2x5 @ 335 lbs Stiff-leg deadlift: 2x5 Bent over row: 2x5 Underhand (reverse) grip lat pulldown: 2x5 Given that your deadlift is so much more than your squat, I would wonder if your squat training is suboptimal. The absolute easiest way to deadlift more is to make the movement less difficult. Would 3 sets of 3 be as effective as 1x5? Is there another set/rep scheme for heavy deadlifts that won't overwork my lower back/legs on my leg day? Thanks! The deadlift and the squat are not the same so you cant compare them and say one builds more muscle mass than the other. I do high reps (3x5, 80%, 70%, 60%) because I only have 1 deadlift session per week and maximize my gains on that day. I'm happy with my gains so far (finally actually reading Starting Strength was key: form is everything), but I've run into an issue. Or check it out in the app stores     TOPICS 425 sumo deadlift / 450 traditional stance deadlift Two months of linear gains could add well over 100 lbs to your squat. Think of a back squat, if you started in the hole, pushed, then had someone take the weight before you went in the hole, you wouldn't think of that as a rep would you? EDIT: At very least, that is my take on it and the way I was taught and have observed the Deadlifting is all about leverages and being mechanically efficient. By standard, you're deadlifting once a week, and your deadlift makes progress. BUT, seeing as the movement is pretty simple, you don't need to practice it much, and you can make gains just be getting stronger period, which doesn't require deads. Don’t go in with the expectation of getting weaker. Or check it out in the app stores   there was a power lifter that said that he doesn’t recommend doing deadlifts unless you are actually in competition for them. Do these holds for a few sets of 30 seconds, or to failure, and add them to your back workouts. I think we are talking about Training and not about a competition with 1RM weights. If it matters I am 6'0, 190 lbs, 17 years old S - 375 They are already super strong and further strength gains are less important to them than maintaining other aspects of fitness and sport-specific skills. Can't do ten reps, cant increase the weight. I'm bigger, feel better, and still gain strength. On either squat or deadlift day, the Main Lift is usually a heavier rpe8 I. If anybody is doing more than 10mg and not seeing gains, they are: Not dieting or lifting properly or consistently. Do that for the first week for all your deadlifts. so I'm still lifting heavy shit off the ground. Pulled my traps. I never knew/thought about Zercher squats helping deadlifts. Starting If you’ve ever stood in the gym debating whether to grab the dumbbells or set up the cable machine for lateral raises, you’re not alone. I went on a high dose of fast acting Test initially (Test P; dose since reduced) and I had very rapid gains physically and psychologically. Increasing So i am a male -age 23 currently sitting on 92 kg(178cm). But that's just my feel, no science at all. Or check it out in the app stores     TOPICS made a lot of gains on the calgary barbell 16 week program I've probably put over 80lbs on my deadlift and 70-80lbs on my squat. Forearms, hammer curls. I started working out around 4-5 months ago and started with a deadlift of 40kg for 3 sets of 10 reps but progressed rather quickly with just linear progression and doing full body twice a week. like you have to squat to make strength gains, leg press machine is shit because it doesn't simulate real The deadlift gains are impressive but do bear in mind you don't want to do programs too advanced for your level as you will then require more advanced programs to progress once you've adapted and it eventually gets silly. Instead of doing 3 sets of 5s or 3s or 5/3/1 here is the current program I am on. For a long time I thought my deadlift was weaker than my squat, because I did them on the same day and did the squat first. Deadlift Lockout Strength. The risk to reward ratio for deadlifts doesn't seem to make sense if your sole goal is hypertrophy. Atleast thats how I interpreted reddit PPL. I’ve gained strength on a cut before (and I’m not talking beginner gains, my deadlift got stronger on a cut when I was pulling 600+). Also some people are saying that as a natty you need to get stronger to progress significantly in size, so low rep deadlifts are a solid option for strength I did lots of hamstring curls, and I attribute most of my deadlift progress to the close/conventional deadlift stance above parallel box squat. I have no idea of the science, but I feel like the time under tension is giving me more gains. Army doesn't have high standards for deadlift because deadlifting a lot really isn't necessary for many real life applications. The newbie gains from that combo is insane, I mean, you're in prime time to gain weight, muscle and just generally grow since you're only 15 years old. 60%x4,4. Lots of people look at the games/competitions as an example of what to do but there, you don't let people ride it down because skilled deadlifters know how to bounce it to get an advantage, so full drops or stops at the bottom are actually harder. No suggestive or potentially NSFW content. I'd reccomend lowering the weight to a very manageable number, (Maybe even just 1Plate) and working your way up. Valheim; Genshin Impact; Minecraft; If you look at a deadlift starting position or someone mid-deadlift, you can see that the bar, the arms, the legs and the torso form an empty triangle in the middle. They have worked for me in the past (Hit my Deadlift PR when doing singles). If you struggle with bar path and losing shoulder position, Pendlay Rows and Snatch Grip Deadlifts from the floor to build your upper and lower back. Highest I ever got was 115kg. Is this challenge suitable for you? Discover key I recommend you try rack deadlifts. Touch and go reps will not build starting strength, which is needed since the deadlift starts concentrically rather than eccentrically like the squat. Hook grip to sub for the straps, and just focus on bracing your core. I've tried all other deadlift tutorials but they tend to make me hyperextend my back. 150 pages of science-based gains guidance. Either get a legit Olympic bar or nothing at all. You're doing a half-deadlift. Eat at a small deficit, pound the The deadlift overloads the hamstrings i dont see any other positive about it, if you take two people one is doing incline bench 4 sets and another one does cable flies for the mid pec 2 sets and 2 for the incline if both are progressing they will both have the same hypertrophy gains but the first one will be more fatigued from heavier weight. I’ve been stuck at 100kg deadlift for about six months . Eat at a small deficit, pound the I think we are talking about Training and not about a competition with 1RM weights. I do do leg curls to hit hamstrings as I am not doing RDLs. Finally, the third definitive guide in the series by u/gnuckols has been released over at Strengtheory. That way your form doesn't explode near the ends of your sets. It's perfectly fine to do deadlifts or variations of it in the 8-12 rep range. At your body weight, a 250kg deadlift is fairly advanced. It helped me perfect my deadlift form and re-think the movement from a pull exercise to more of a push exercise. Get the Reddit app Scan this QR code to download the app now. Well gear will help. So I go to planet fitness so no deadlifts is there anything good to substitute it with? Coins. For deadlifts I don't really go in and do one set, though. Belts are a touchy subject, because they do help, but people tend to rely on the belt for help, and in turn, they use from warmup to 1RM lifts. That's like saying deadlifting 600 lbs for 40 reps is On hard exercises I'm taking a full 3min in between sets and am pretty gassed after each set. Switching lets me progress my deadlift without aggravating either my knees or my back, and doing sumo helps push my conventional up. I deadlift 600lbs, and I can still improve my deadlift while losing weight if I keep my nutrition in check and sleep well. Of course you're also squatting once a week, pressing and benching once a week. ) Watch the Mike Matthews and Rippetoe podcast on deadlifts. Endurance training causes changes to the muscle fibres involved in raw strength and bulk gains that ultimately limits their capacity for strength and size, but there's still a fair bit of leeway and certainly not something to worry Get the Reddit app Scan this QR code to download the app now. Hey buddy. Others on slower esters and more marginal doses may take a while to see gains. Try behind the back deadlifts, Jefferson deadlifts, or trap bar deadlifts from a rack or blocks. I find that every deadlift workout just fucks me up, but my deadlift always go up even if I just train my squat. Hello everyone, I am currently trying a push pull leg push pull rest rest routine. Gonna have to chew on it. When I got frustrated with small arms, etc, I finally moved to 5 day upper/lower split with a variety of exercises and my muscle gains shot through the roof. Form first, think less, keep it simple and lift. for me, I love deadlift, I have been lifting for about 8 years but only recently started to properly do deadlift, I have noticed mass/strength gains overall. “Deadlift Dynamite” by Andy Bolton (a MASSIVE deadlifter) and Pavel specifically addresses and gives a routine for increasing deadlift with kettlebells. Learn 10 benefits of deadlifts, how to perform them correctly, and 14 mistakes to avoid. Almost halfway through my cycle, so far the biggest gains i've seen are on my benchpress 20lb, my deadlift I haven't did any PR but I can confidently hit 3 plates. Pictures must be uploaded from Reddit's built-in hosting or Imgur. Like David Laid's DUP, they deadlift twice a week in a PPL split. Or check it out in the app stores As one who used to workout in jeans and steel toed work boots with a 3. If this is the case for you, use a load that is around 50% of your Watch the Mike Matthews and Rippetoe podcast on deadlifts. The most I've done is 60KG, for 8 reps for 4 sets. Light squat, moderate bench, heavy deadlift on day 1, moderate squat, heavy bench, light deadlift on day 2, heavy squat, light bench, moderate Get the Reddit app Scan this QR code to download the app now. That's the thing though. Jumped from a 365-425lbs, however I really love squatting and deadlifting, but man can they bring you down big time. deadlift puts more strain on your back, since half of the lifting comes from the leaning/bending of the upper torso. Credit for that one goes to George Leeman. Not a huge amount, maybe 5-10% or so. I thought I'd have good noob gains for 3 or so months. I really love squatting and deadlifting, but man can they bring you down big time. I had a shoulder injury earlier this year (dislocated, multiple tears, etc), and had to stop lifting for 4 months. I have no idea why everyone on here is like "NEVER DO MORE THAN 5 REPS ON DEADLIFTS EVER OR U DIE". amtt yyxpe kxkf gmw jwjz qidlv zrhn oachaszj ivrpky vkgiqw