What's a good rep-range for deads?

[Brampton_Boy]

In the past 2 months, I have fallen in love with deadlifts (after years of neglecting them and focusing on "isolation" movements). However, I am unsure as to what is an appropriate rep range.

Here is what I currently do:

135x10
225x8
275x6
315x6
405x3
225xfaliure

(I know it's alot of sets, but my routine entirely revolves around compound movements)

Should I stick to moderate weights (315) and aim for higher rep ranges, or gun for super heavy weights and get out 2 or 3?

 

[chia]

1-3. And don't do them to failure.

 

[Bman]

it all depends on your goals, 10-12 reps for mass 3-6 reps for power...

how big are you what do ytou want etc etc

 

[Lusst]

I usually train in the 1-2 area. When I notice that I'm beginning to plateau or not get the strength gains that I want, I'll mix it up...like yesterday, doing a 20-rep set.

 

[Monger]

I'd stick with low reps, 5 or lower. 1-3 as Chia said might be optimum for strength. Also as Chia said, get rid of the 225 to failure set.

 

[Monger]

I'll mix in a dynamic day...like yesterday, doing a 20-rep set.

Isn't dynamic training usually in the 2-3 rep range with a 8-10 sets and 50-60% of 1RM?

 

[Lusst]

I always understood it to be a lighter workout where you concentrate on speed and form. *shrug*

 

[fat_wilhelm]

1.0

 

[Monger]

I always understood it to be a lighter workout where you concentrate on speed and form. *shrug*

Lifting sub-maximal weights explosively (i.e. Dynamic Effort-speed strength).

Dynamic Effort
1. Speed movement Bench Day: Bench 8 sets of 3 reps @ approximately 50- 60%
One rep max (1RM) *30-60s rest between sets
Squat/DL day: Box Squat 10 sets of 2 reps @ approximately
50-60% 1RM

http://www.elitefitnesssystems.com/documents/russian_conjugate_system.htm

I think high rep sets are just considered repetition work. The reason reps are kept low in Dynamic Effort training is to maintain explosive speed and power. You can't do that with 20 reps.

Sorry, I don't mean to get the thread off topic.

 

[Mark Limbaga]

1-8 for me

 

[Lusst]

Cool, thanks for the correction.

 

[kaboom187]

I usually hear that heavy singles are the key to getting steady gains... my question is, how many singles are you doing and how heavy of a load are you using? Not too sure how long one would rest between as well.

 

[itsalive]

Strength Endurance: 15-25 reps - slow tempo - 0-45 sec rest - 65-75% 1RM
Hypertrophy - 8-12 reps - slow tempo - 0-30 sec rest - 75-85% 1RM
Maximum Strength - 1-5 reps - explosive tempo - 3-5 minutes rest - 85-100% 1RM
Power - 8-10 reps - explosive tempo - 2 minutes rest - 30% 1RM

 

[chia]

I find that Olympic lift variations such as snatch pulls, clean pulls, power cleans and power snatches from the floor, and even Olympic style good mornings give most of the benefits of "dynamic" deadlift training. So I mostly only train the deadlift with working up to heavy triples, doubles or singles.

 

[Monger]

I find that Olympic lift variations such as snatch pulls, clean pulls, power cleans and power snatches from the floor, and even Olympic style good mornings give most of the benefits of "dynamic" deadlift training. So I mostly only train the deadlift with working up to heavy triples, doubles or singles.

How does an Olympic style good morning differ from any other good morning?

 

[Lusst]

I usually hear that heavy singles are the key to getting steady gains... my question is, how many singles are you doing and how heavy of a load are you using? Not too sure how long one would rest between as well.

About 1'00-2'00min for me when doing heavy singles or doubles. I would like to give myself more rest time, but I'm on a time crunch.

 

[ironguitar]

Will 5x5 work out well?

I have only been lifting for 2 1/2 months but my deadlift has been on a steady increase. I could probably only do 1x body weight when i started (150 or so). So i have doubled that in the last few months doing 5x5.

Will I get noticably better gains with a 6(sets)x3 or 7x2 type workout?

Either way, I am happy with my progress but of course I am looking for max gains.

 

[Lusst]

I have noticed a great increase in strength with 4-6 sets of doubles. I started last June keeping a written log - I started with a max of 375, a year later, I'm now at 515. It takes some time, but you will find something that works for you.

 

[Donut62]

I usually do 1-3. I like to regrip the bar after each rep as well, to eliminate the touch-n-go effect. If you want to do higher reps you'd probably be better off doing something like RDL's.

 

[Brampton_Boy]

thanks for the advice guys. I can pull 455 once, which is shameful considering my size (225lbs) and years training (4). I am more concerned with raw power, so I will stick with 1-3 rep ranges, and every once and while do explosive movement.