Reps/Sets of Deadlifts Guide

[Joshlm69]

Hey Guys,

Just wondering whats a good set/rep range for deadlifts?

Currently, I do 2 sets of 6 of heavy deadlifts at the start of back day.

Should I be doing more reps&sets or is this adaquete?

Currently weigh 160, and pull 310 for 2 sets of 6, usually increasing weight by 5lbs each week

 

[NoAddedHmones]

I do 3-5 reps for 3 sets on conventional deads on strength workouts. 10-14 reps for 3 sets for stiff legged on hypertrophy workouts.

Works well.

 

[RegisterJr]

If your strength is going up you must be doing something right. The stuff varies on what your goals are, and no need to adjust unless you stall.

 

[kisaj]

My working set is a rest/pause 10 x 1 @ 90% 1rm with 30sec rest.

 

[BamBam0319]

I do 4 or 5 sets of 5-8 reps, after 2-3 "warmup" sets to work my way up to the proper weight. Sometimes I'll do an extra set of light weight at the end for as many reps as possible, either 135lbs or 225lbs.

I do this at the beginning of my hamstring workout though, and I use the sumo position for deadlift. Focuses more on glutes and hamstrings and less lower back than the conventional position.

 

[GreenMachineX]

My working set is a rest/pause 10 x 1 @ 90% 1rm with 30sec rest.

I'm going to try this next time I deadlift.

 

[GreenMachineX]

My working set is a rest/pause 10 x 1 @ 90% 1rm with 30sec rest.

What does your rep and set scheme look like to warm up for this?

 

[kisaj]

50% x 5rep (3-4 min rest)
70% x 3rep (3-4 min rest)
80% x 1rep (3-4 min rest)
then working set

 

[GreenMachineX]

50% x 5rep (3-4 min rest)
70% x 3rep (3-4 min rest)
80% x 1rep (3-4 min rest)
then working set

I wonder if my current warm up scheme is too much. I typically do 5 reps of the following: 135, 225, 315, 365, then 3 of 415, 3 of 465, then work sets. Am I just wearing myself out?

 

[kisaj]

Yes you are, that is way too much volume before your working sets.

 

[GreenMachineX]

Yes you are, that is way too much volume before your working sets.

Gotcha. Thanks.

 

[Sean1332]

Hypertrophy
6-10 reps, 60-75%

Strength
3-6 reps, 75-85%

Peak
1-3 reps, 85+

 

[GreenMachineX]

My working set is a rest/pause 10 x 1 @ 90% 1rm with 30sec rest.

Tried this the other day and liked it. How do you add to this? Just add 5-10 pounds to your working sets each week, and retest 1RM how often?

 

[kisaj]

I retest 1RM around every 6 weeks and recalibrate. I don't add weight in between this period because I DL much less often than any other movement (2-3x monthly) and staying within this working set for a defined weight and time allows me to keep moving up in a slow yet deliberate pace.

To your question, I do run normal R/P similar to that for my other compound movements (bench/incline, OHP, squat). The difference is that I use 20 as a working set and work in the 75% range. Once I can get to 20 in 3 mini sets with 20-30 sec rest, I move up in weight 5-10lbs.

 

[JudoJosh]

depends on why you are doing the lift.

There is no set *best* set/rep range for specific lifts.