Deadlifts: How much...

notyouraveragetalia

Interested in any advice on # of reps...

There's really no golden rule, but I personally like to keep the rep range for Deadlifts (and all other Compound lifts for the matter) in the 5-8 rep range. Deadlifts I tend to do mostly 5 rep sets for a couple of reasons. First it's easier to maintain good form doing only 5 reps then 8 or 12, etc. Second, I lift heavy for strength gains so 5 reps or so is the logical number to work with, plus Deadlifting is a very taxing lift when done heavy. If I do a bunch of reps and sets for Deadlifts then all my other lifts in the workout that follow will suffer. And lastly, keeping a constant # of reps (in my case, 5) makes it easier for me to track my progress - if I can only get 4 reps I don't add weight next workout. If I get all 5 reps then I increase the weight next workout.

TY this is helpful. I think I have just been babying myself doing 65 x 12. I know I can lift heavier, just been timid to do so. I'm legit afraid I'm going to throw my back out lifting heavier weight.

TheApocalypse

It really depends on what you are looking for... are you asking about a good workout weight? Or a good 1 rep max? An "epic" lift (as one of the above posters put it) for a max would really be closer to about 3x body weight. an "excellent" lift would be about 2-2.5x body weight, and a good lift would be about 1-1.5x. There are all sorts for programs out there to help you build to achieve these numbers, and just because some people out there can't lift body weight it doesn't mean you suck or anything, you just gotta work at it to get better! We all start somewhere...

wolfsbayne

It's all relative, but I've been lifting for a few months and I will attempt to deadlift 235lbs today. On Monday, I lifted 225 lbs for 5 reps, which is above my body weight (I weigh 200).

lisalsd1

Interested in any advice on # of reps...

There's really no golden rule, but I personally like to keep the rep range for Deadlifts (and all other Compound lifts for the matter) in the 5-8 rep range. Deadlifts I tend to do mostly 5 rep sets for a couple of reasons. First it's easier to maintain good form doing only 5 reps then 8 or 12, etc. Second, I lift heavy for strength gains so 5 reps or so is the logical number to work with, plus Deadlifting is a very taxing lift when done heavy. If I do a bunch of reps and sets for Deadlifts then all my other lifts in the workout that follow will suffer. And lastly, keeping a constant # of reps (in my case, 5) makes it easier for me to track my progress - if I can only get 4 reps I don't add weight next workout. If I get all 5 reps then I increase the weight next workout.

TY this is helpful. I think I have just been babying myself doing 65 x 12. I know I can lift heavier, just been timid to do so. I'm legit afraid I'm going to throw my back out lifting heavier weight.

Yeah, I think this was helpful too. I was shooting for 5 reps; I wasn't sure if this was right, but it "felt" right- being a compound lift and all. I'm pretty sure that I can go a little bit higher than 125lbs...but I didn't want to start sacrificing form for some arbitrary #. I think my next goal will be 185lbs, which is close to 1.5 body weight...and coincidentally, my husband's weight.

missADS1981

Depends on your goals.

Right now i am looking to lift more weight, less reps.
for me at 109 i deadlift close to 135lbs 5 reprs for 4-5 sets

When I aim to do a bit more of a cardio lift during my cutting season i drop to BW and do more reps

JTick

For the ladies just starting out: I started last year with an empty bar (45 lbs). The last time I checked my ORM, it was about 225, I weigh 185. So don't worry about starting low, you need to take the time to build good form. The heavy weight will come soon enough.

astronomicals

Don't let others (especially on an internet forum) influence how much weight you put on the bar. You want to progress your Deadlift at a rate where you can lift with good form. When form starts breaking down and you can't hit your set # of reps, then you deload 10% and work your way back up.

This X100

I see so many dudes at the gym lifting 375+ with a bent back. I cringe. I myself was beginning to get a bit sloppy in my heavy sets ~330. Poor form will sometimes allow you to move more weight. Check yourself once in a while (video) and compare your warmup sets to your heavy sets. If there is significant breakdown than work to correct it. Im sacrificing volume for quality reps. I'd bet my left nut that I'll surpass the guys who are lifting with poor form. They'll get injured or just peter out because their leverage isn't efficient.

MB_Positif

I'm 135#, started lifting again in April after a 9 month hiatus due to illness and major surgery. Started at the barbell in April. Got a 1 RM of 225# last week. I do working sets at 185#

shaynemkeeler

when i was a freshman in high school during football i could max rep about 500 lbs in the dead lift and i could parralel squat 375 but only bench like 150 haha can def tell i was a lineman

BarbellApprentice

I pulled 385 yesterday @ BW of 180.
According to http://www.strstd.com/ elite level for my weight is 433.
I have only been at for 6 months, so maybe I can get there before long.

DPruneda17

well it's a couple of things-
1.) you are still new- so form and weight will be an issue- don't rush it and don't feel bad.
2.) everyone is different so comparing numbers just isn't THAT helpful to be honest
3..) lifting heavy is a rep range- not a number.

so 12 reps you aren't talking about heavy and strength- you are pushing into muscle endurance.

1-5 pure strength
5-10 size and strength
10-15 muscle endurance

if you were to drop down to lower reps- you'd be able to lift more- but when you are first starting- going pure strength is usually not a good idea.

Stick with that 8-12 range- and as you build a base- you can play with working on more strength oriented lifting- in which case I would go to an actual program designated for strength gains- you could actually do that now- but it might be-hoove you to stick to a slightly lower weight and keep working form.

you're aren't wrong- just a different program.

Great advice/info, thank you!! Just started really weight training this week and get away from my girly dumbells! Love this thread. Thanks!

jobegone

I progressed from 30kg to 80kg (approx 180lbs) deads pretty quickly but now its my grip thats letting me down, been trying to use mixed grip only at 80kg and attempting to hold the bar aslong as possible on the higher weights after I've finished my sets. Body weight is still about 20kg away but I'll get there someday - slow and steady now will win the race !!

notyouraveragetalia

Just wanted to come back on here and post a little update:

I posted to this thread in March that my DL was stuck at 65 lbs.

This past Saturday I pulled 185 !

My lifting pal said to me, "the bar is not going to want to move, you realize that right?" And that really hit me. Lifting heavy is about getting way outside your comfort zone. It's not just going to come right up and be easy. 65 x 12 wasn't about being physically weak, it was about being mentally weak.

jimmmer

Just wanted to come back on here and post a little update:

I posted to this thread in March that my DL was stuck at 65 lbs.

This past Saturday I pulled 185 !

My lifting pal said to me, "the bar is not going to want to move, you realize that right?" And that really hit me. Lifting heavy is about getting way outside your comfort zone. It's not just going to come right up and be easy. 65 x 12 wasn't about being physically weak, it was about being mentally weak.

Great insight!

And congrats....

GetSoda

Wifey pulled 225 for a pr cold after not lifting for a year... But she has a freakishly strong deadlift.

yopeeps025

I hit a PR in deadlifts at 405 a week or two ago.

_lyndseybrooke_

I've been lifting for three months and I can deadlift 145 lbs, which is my bodyweight + 15 lbs. That's one set of 5 reps, by the way. My 1RM is estimated at 163 lbs.

Chaskavitch

I just decided to add deadlifts to my lifting last week, so my numbers probably aren't super accurate. Starting 135 lbs and adding about 10 lbs at a time, I made it up to 175 lbs for 1 rep, and then did 3x5 at 135 lbs. I weigh right around 135 lbs, so that seems like a good starting place I'm going to do 3x10 with that weight this week and see how I feel, but even from last week, I think this will be a fairly quick progression for a few weeks at least. I'm excited

iRun_Butterfly

I've only been lifting since March 2014, my body weight is 149, just hit 155 on my DL this past week. I'm making myself progress slowly on DL as I have some back issues that I'm afraid to aggravate. Doing 1 set, 5 reps.

AnotherXFitGuy

List of performance rankings based on gender/weight:

http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html

yopeeps025

Interesting.

nevertoooldtodoit

Great thread. I plan on starting Stronglifts 5x5 tomorrow. I have no help but I want to save this thread. Good job everyone, you are all inspiring!

Lofteren

You can't break down how advanced a lift is based off of bodyweight alone because the relationship between mass and strength is not linear. For example, a 100lb person could easily get to a 2x bodyweight deadlift whereas a 200lb lifter would have a much harder time getting there.

Lofteren

List of performance rankings based on gender/weight:

http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html

Meh, according to this I'm an elite lifter on every lift (which I am not). Maybe look up some of the powerlifting fed rankings because these are really low. Anyone could reach the "elite" level listed which obviously means that they're not actually elite.

JoRocka

List of performance rankings based on gender/weight:

http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html

Meh, according to this I'm an elite lifter on every lift (which I am not). Maybe look up some of the powerlifting fed rankings because these are really low. Anyone could reach the "elite" level listed which obviously means that they're not actually elite.

every time I say that I get yelled at. LOL

But yeah- ^^^ what he said.

AnotherXFitGuy

List of performance rankings based on gender/weight:

http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html

Meh, according to this I'm an elite lifter on every lift (which I am not). Maybe look up some of the powerlifting fed rankings because these are really low. Anyone could reach the "elite" level listed which obviously means that they're not actually elite.

This statement is from the site, because I'm no expert.

"The performance standards are adult standards (>18 years old) for a single maximal repetition (1RM) based on competitive weightlifter and powerlifting classification systems in use from the 1950's to present."

I figured it would give folks a basic knowledge of where they fell in strength wise. ExRx has some great information and, though on the internet, I mostly trust them. And after looking at the American Records, I'd imagine these numbers would be the minimum weights considered for the lift.

Lofteren

List of performance rankings based on gender/weight:

http://www.exrx.net/Testing/WeightLifting/DeadliftStandards.html

Meh, according to this I'm an elite lifter on every lift (which I am not). Maybe look up some of the powerlifting fed rankings because these are really low. Anyone could reach the "elite" level listed which obviously means that they're not actually elite.

This statement is from the site, because I'm no expert.

"The performance standards are adult standards (>18 years old) for a single maximal repetition (1RM) based on competitive weightlifter and powerlifting classification systems in use from the 1950's to present."

I figured it would give folks a basic knowledge of where they fell in strength wise. ExRx has some great information and, though on the internet, I mostly trust them. And after looking at the American Records, I'd imagine these numbers would be the minimum weights considered for the lift.

Yea.... I don't think you understand. ANY PERSON could reach the ELITE classification on these charts within a few years if they trained appropriately. If any person can do it then it is, by definition, not an elite classification. Because of this, I know that the charts are extremely flawed; especially if they are basing this off of powerlifting and weight lifting competitions. If you go to any local meet you'll see people blow these numbers out of the water. If you go to any state level or national level meet you'll see these weights being lifted in the warm up room. The chart is invalid.

Edit: Here's the chart from the American Powerlifting Federation. The chart you posted earlier would have a 198lb lifter who totaled 1430 classified as elite whereas the APF classifications would require a total of 1780 for the same lifter to be classified as elite. That's a 350lb difference which is f***ing gigantic. http://www.worldpowerliftingcongress.com/Qualifying Rankings.htm

Rose6300

Also some people have levers for deadlifting, some people are built for squatting, so all that has to be accounted for, too. Nothing's that straight-forward in life!

So true. I hate squats with every fiber of my soul, although I do do them. Deadlifts I don't even need to mentally prepare for.

yopeeps025

So then what would you call elite lifting? You stronger for your size. I am also decently strong for my size. the majority of the US population is people who do not exercise.

jimmmer

So then what would you call elite lifting? You stronger for your size. I am also decently strong for my size. the majority of the US population is people who do not exercise.

I think the idea of Elite is that it's a level that only a few can reach. If anyone can reach it, then it's not elite.

Think top sprinters. The Elite. Most people couldn't even dream of getting to state-level. The guys at state-level might not make it to national level. And half those guys wouldn't even qualify for a major international event. Let alone reach the final. Let alone medal.

That's what an elite athlete is. Someone that's one in a million.