posted Mon, 10/01/2012 - 20:20
1647
+ 1 Deadlifts for mass
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I just started a deadlifting program with the traps bar and want to know which is better for size. High reps mod weight or real heavy weight around 5-6 reps?
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I couldnt honestly say that high reps on deads are better or worse as I have never really done them in a dedicated way over time to measure. However big weight low rep has increased my mass and widened my back significantly, comparative to the point I started out from years back. New thinking seems to be that partial deads are where it's at when combined with big amounts of rowing movements, but i just love to deadlift so will never go full partial!
Ive maxed out on high reps in the past beyond the point where my form broke down and paid the price for that. Since that time, and for the past ~9 years I have always repped consistently in the region of the 4-8 range, never beyond 8. In fact usually 4-6. This has always been good enough to add mass.
My personal preference is to warm up on wide grip pullups, then 2 or 3 warms up sets of deads, then 3 or 4 heavies of a consistent and same weight for all sets. I do that to measure progress effectively. 3 if I have just stepped up in weight and 4 if I have been a few weeks in and upped the reps.
Once I hit the comfy 3/4 setsx8reps I will go up in weight.
I also learned the hard way, that taking a break from deads is actually pretty important. even 1-2 weeks is good for recovery and your strength can in fact increase during the time off.
My logic is based on:
1. Never sacrifice on form in deads.... EVER. back problems are literally crippling and you do not want that. In many cases back problems are for life.
2. Form always breaks down at a point
3. Check your ego, especially when on cycle. that doesnt mean dont go heavy, just think critically about what you are doing. you upped your weight, great, focus on form and dont go past the break down point at all.
4. Always warm up before deads... a serious warm up.
5. Taking a break from deads is essential for recovery. This is a hardcore exercise, and must be treated accordingly.
As Gorillafit pointed out, your ass will develop significantly too! So try not to carry too much body fat or you will end up looking like a duck!
heavy heavy reps within the 3-5 range. with two 1RM. Take 5 minutes between 1RM
Careful what you wish for! The deadlift run I just did added mass, most noticeably to my medial Glutes (traps and hams also) but big lumps of muscle on my Glutes I didn't even know were there. I was looking for 1rm also though so I would pyramid: 135x12, 225x8, 315x4-6, then depends on where I was, add 50-70 hit 1-3, up to max, then back down but higher reps on the mid weights coming back down. So far at 475 1rm. Was using straps for 315 and up, now 405 and up!
Do you DL every week? I used to pyramid but Id found myself getting burned out too quickly and having to take extra days off....no just max weight 5 reps once a wk.
I have this cycle. This was my first attempt at deadlifts. People are saying to add weight I have to cycle the weight. I've seen some w/o schedules taking a 12 week cycle to add 30lbs. Maybe once I stop increasing I'll try that. I really need to work on my technique and get flat sneaks!
Pyramids imo. Start out high reps...build up weight to where 10 is hard. Strip off plates to reverse pyramids. Wrist wraps help a lot.
telloladeSo pyramid weight up like 4 sets and dont go lower than 10 reps?
Pyramid up or til fatigue then down.
example:
200 x 8 reps
225 x 6/fatigue
250 x 4/fatigue
225 x 6 or as many as you can do til fatigue
200 x 8 "
The low amount of reps is to keep good form when doing deads. Bad form = bad back.
I tend to go 12, 10, 8 them 6 as working sets.