12 rep deadlifts Some guys can deadlift as much as three plates (315 pounds). While Dr. Some training experts even believe that 3-5 reps are the ideal “sweet spot” for deadlifting. 5. Jan 17, 2024 · How many reps and sets should you do for deadlifts? Generally, you should do 3-5 sets with 1-8 reps of deadlifts for strength building. Jun 26, 2024 · Hypertrophy: the best rep range for deadlifts is typically 6-12 reps, with a heavy enough weight that you’re hitting failure by the last rep. 3 weeks in after 4-5 years not lifting (at 180lbs): Squats: 10lbs over body weight for 12 Deadlifts: bodyweight for 7 Apr 24, 2019 · I keep adding weight in the hope of getting the rep range down but the AMRAP set has still been high. The thing is, high reps is just another strength number, like high weight. Jan 13, 2025 · The Best Beginner Deadlift Program. Sometimes I’ll do 3 sets of 8-12 reps and a 4th set of something a little heavier for 3-4 reps. As we discussed so far, how many reps of deadlift you should do depends on your exercise goals, with strength training showing the most results with low-rep, high-weight sets, and muscle growth most benefiting from a happy medium. 12 to 15 reps on squats and up to 10 reps on deadlifts. Ken Leistner was famous for his 30-40 rep death sets on trap bar deadlifts and the like, I think that would be too risky for the average guy. 3 sets x 15 reps; Cable Pull Through. 3 sets x 10 May 1, 2009 · I do 4 sets of 8-12 reps. Do my max or close to max for 1 rep. Then dial it back down depending how much that took out of me Then 1 rep, 1 rep, 1 rep for about 10 more reps in the think about it like this: whatever you are currently doing that has built you muscle - the only way to guarantee more muscle gains is to do more than that. the same stimulus you used last session might cause further growth (although it might not) - but it Jun 13, 2023 · In general, 12 reps for deadlifts are considered quite high, and definitely too much for beginners. Aug 2, 2023 · When it comes to effective, productive deadlifting, many lifters automatically gravitate toward low to moderate reps with heavy to medium weights. In total, you can be doing about 10-15 sets of deadlifts per week. Some bodybuilders use more than 5 reps on conventional deadlifts, perhaps 8-12 reps max, but there are better deadlift variations (like rack deadlifts for the upper body, or Romanian deadlifts for the lower body) to achieve similar effects. I pyramid deadlifts on rep days and work up to heavy singles on max effort days. And then 5 reps for 2 plates. Deadlift: 2 sets x 5 reps with 80% of Jun 6, 2023 · Deadlift Sets x Reps for Beginners. I warm up with 1 plate for 10 reps just to get this set up right. Sep 15, 2024 · A high rep deadlift typically means performing a deadlift set with 8 or more repetitions. Doug Hepburn's Power + Pump has you progressing 3x6 to 3x8 at the end of your workout, and Magnusson-Ortmayer has you doing 8+ at the end of the workout. Romanian Deadlift. Recently, I've developed somewhat of a double standard when it comes to deadlifting. Are 12 reps for deadlift too much? For most gym goers, 3 - 4 sets of anywhere between 3 - 12 reps of deadlifts will help you build strength and muscle. High reps. Jan 17, 2024 · Here’s a play-by-play for how to do a standard barbell deadlift with good form: Get into the deadlift starting position. Jun 14, 2023 · Even though you can deadlift for hypertrophy, high-rep deadlifts are not the most effective rep range for this goal. Usually, the rep range for this type of deadlift training tends to fall between 8 and 12 reps, though this can fluctuate between lifters depending on experience, skill, ability, and personal goals. When I do them as the primary training stimulus, I'm also doing higher rep sets on other lifts as well. Barbell Shoulder Press — 4 sets x 10-12 reps. Higher rep deadlfit sets can be dangerous, simply because as you muscles fatigue, form goes to hell. I think Lamar Gant's peaking routine had 10s and 8s early on for your worksets as well. You should be hitting close to failure by the end of your 6 to 12 rep sets of deadlifts. Let’s break down what type of deadlift is best for you. After one year of training, most guys can deadlift around 185 pounds for a few reps. 🔻GET A FREE PROGRAM DEMO: 12-Week Deadlift Strength Program by Oleksiy Torokhtiy. 3 sets x 10-12 reps; Thursday – Deadlift. Deadlift And Lower Body Workout. You may be wondering, then, wouldn’t endurance also promote hypertrophy? Mar 6, 2024 · Isolation Exercise #1 – 3-4 sets, 8-12 reps (muscle used in the deadlift – hamstrings, upper back, lower back, quads) Isolation Exercise #2 – 3-4 sets, 8-12 rep You can view the full 12-week progression in the Google sheet below. Dumbbell Deadlifts: 4 sets of 8-10 reps; One-Arm Dumbbell Row (with a slight pause at the top): 3 sets of 10-12 reps per side; Dumbbell Concentration Curl: 3 sets of 12 reps per arm May 12, 2014 · 1, 2, 3, 5, 20, 30, 40, 50. To build muscle mass, use medium reps (6-12) and moderate weights (70-85% of your 1RM) and shorter rests All of these I do before each rep. High reps stimulate muscle growth because you can perform more training volume than moderate or low-rep training. It’s a small piece of the overall picture. Meanwhile, if you’re focused on building mass, you can do more reps, ideally 8-12 per set. I can hear you asking, but what if I’m new to deadlifting? The best place to start is learning the hinge movement pattern, which is the foundation of any deadlift variation. You won’t find too many mass builders more effective than a heavy set of 10-12 reps on a deadlift. I highly recommend them. This is because muscle growth is maximized by fatigue. Apr 24, 2019 · I keep adding weight in the hope of getting the rep range down but the AMRAP set has still been high. Yea, you can pull for more than sets of 5. Deadlift: 3 sets x 5 reps with 76% of your deadlift max; Deadlift for Speed: 3 sets x 3 reps with 70% of your deadlift max; Barbell Bent Row: 3 sets x 10 reps ; Cable Lat Pulldowns: 3 sets x 12 reps; Dumbbell Shrugs: 3 sets x 15 reps; The Best Deadlift Program for Size. I've used them either a backoff set to set a new maximum, or as a primary training stimulus. T-bar Row — 3 sets x 10-12 reps. Hack Squat — 3 sets x 8-12 reps. Proper form trumps set cadence. Instead, performing a 12 to 20-rep deadlift set will likely move your training into the muscular endurance range. Sliding weights produce injuries. Leg Press — 4 sets x 8-12 reps. Most people wouldn’t aim for more than 15 reps. Upright Row — 3 sets I can do heavy sets with 60 second breaks but if I do 12+ reps on a set, I usually need 2-3 minutes to recover minimum. Jan 29, 2025 · Never deadlift without some form of collar to hold the weight in place. These are all numbers that I like for the number of reps in a set of deadlifts. Mar 23, 2024 · High-rep deadlifts are deadlifts performed at 8 reps or more. Strict Form. High rep deadlifts: Two working sets @ 20-24 reps on the first set and then the same weight on the second set to failure (usually around 15 reps). May 9, 2021 · The weight amount for hypertrophy will likely be more than an endurance weight, but less than a powerlifting weight. Wendler talks about needing high rep deadlifts to keep it moving in one of the 5/3/1 books. FULL BODY WORKOUT #2. Aug 9, 2024 · Knee Raise — 4 sets x 12-15 reps. Bench Press — 4 sets x 8-12 reps. At all times, focus yourself before each rep. Then I start my working reps. Rest 3 - 5 minutes if you do between 3 - 5 reps or 2 - 3 minutes if you do 6 - 12 reps. I like traditional low rep sets in the single digits, and I'm starting to like high rep… Nov 15, 2023 · This is how you can increase your deadlift from 200 to 240 lbs or 20% in 12 weeks. Loads for high-rep deadlifts are usually 50-70% of your 1 rep max. Standing single leg bodyweight calf raises: Max reps on one foot then switch to other foot and the back again, alternating back and forth until only capable of 6-8 reps. Sep 5, 2024 · Most thin beginners start off deadlifting less than 135 pounds, especially when doing sets of 4–8 reps. In my gym we consider high rep deadlifts to be sets of 10-12. your muscle has adapted to the previous stimulus (total reps x load of a given exercise). Begin with a barbell on the ground in front of you, and stand with your feet shoulder width apart. Jan 20, 2025 · How Many Deadlift Reps and Sets - The Ultimate Guide. Complete plenty of sets and reps (3 x 8-12) at no or low-moderate weight to allow you plenty of practice to get that excellent technique. Train with strict form at all times. Pull-up — 3 sets x 10-12 reps. Squat down so that you can grab onto the loaded barbell with your palms facing toward you. You’ll stimulate muscle growth while allowing enough volume to create metabolic stress and fatigue. Then 3 plates for 1 rep. 3 weeks in after 4-5 years not lifting (at 180lbs): Squats: 10lbs over body weight for 12 Deadlifts: bodyweight for 7 Jun 14, 2023 · Lateral Raises: 3 sets of 10-12 reps; 3. That means somewhere between 1-10 or 12 reps. If you can’t deadlift 135 pounds yet, it’s often better to start with Romanian deadlifts. . I always try to increase the reps from the week before and up the weight when I get to 12 reps. Just training for pure strength has its place but high rep training has a ton of benefits. 2 sets of 8 reps at 60%; 2 sets of 6 reps at 75%; 3 sets of 4 reps at 80%; 3 sets of 3 reps at 90%; Deficit Deadlift. May 18, 2020 · If you want to increase your volume, perform more total sets instead of more reps per set. 3 sets x 10-12 reps; Seated Pec Deck Fly. Stiff-leg Deadlift — 4 sets x 10-12 reps. 3 sets x 15 reps; Hang Clean. Strongmen often train the deadlift for reps since it's part of the sport. Some people may be able to lift more weight after 12 weeks of the program, and some may find it difficult to increase any weight. Shop our wide selection of supplements including protein powder, pre workout, vitamins, BCAAs, and more with free shipping on qualified orders! Feb 5, 2022 · 3 sets x 10-12 reps; Decline Bench Press. May 12, 2017 · High rep deadlifts are a GREAT deal of fun. Jan 6, 2025 · Dumbbell Arnold Press: 3 sets of 10-12 reps; Dumbbell Front Raises: 3 sets of 12-15 reps; Dumbbell Overhead Tricep Extensions: 3 sets of 10-12 reps; Day 5: Pull. Both has me breathing like I just did some cardio. Take that for what its worth. efytvvu fsplt vakr pnea ibbfh ancj kexg ikmxrq wfmdd ppgdr njnbcdd cnp zqeswdj sofcg khatd