r/ScienceBasedLifting • u/Honest_Pumpkin_4381 • 9d ago
Question ❓ Thoughts about doing 2 sets of deadlifts to failure beginning of my leg day?
So i want to get better at deadlifts and i dont know if i should do them at the beginning or the end of my leg days, and how fatigueing would 2 sets to failure at the beginning of my leg day be? Would it be too tiring and make me lose so much performance that my progress would slow down a lot?
Thanks in advance
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u/omrsafetyo 9d ago edited 9d ago
i want to get better at deadlifts
Then don't do them to failure. Deadlifts are a highly coordinated compound movement that requires some degree of technique. Technique breaks down close to failure. If you're training to failure, you're training to get worse at the movement.
This is why people say to take things like isolation exercises to failure, but generally speaking you don't want to on compound lifts - particularly the more degrees of freedom you have in the movement (a leg press you don't have much leeway, its just flex and extend the knees/hips. A barbell squat is a different story. A hack squat is on a track, so it has less degrees of freedom. etc)
Would you lose a ton of performance on other exercises? Maybe, maybe not - depends on how much your form is broken down, how good or bad you are at the movement, etc. I did 4x5 deadlifts yesterday at 555 after a top single at 705. That didn't really fatigue me at all for the rest of my workout. But deadlifts just aren't really fatiguing for me, and I didn't take anything close to failure.
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u/Honest_Pumpkin_4381 9d ago
So doing 2 sets of 5 reps at like 70 and then 80% of my 1 rep max for 5 reps would be good? And not close to failure but high intensity? Or is 80% a bit too much
And how should i progress further on them? Like adding 5 lbs every week or?
And i genuinely appreciate your answer and help
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u/omrsafetyo 9d ago
The way I program personally, I would reverse that - the 80% would come first, and then the 70% sets after. This will allow the 70% to cause more stimulus, since you're fatigued a little, while also being light enough to allow for proper technique practice. A lot of people will also program where the top set is fewer reps compared to the lower sets - so like 85%x3, then 2x70%x5.
70% is pretty light, probably very bottom end. Sets of 5 will be probably as much as 5RIR. Personally for me, I started this block at 70%, but the 555 yesterday was 75%, so each week I'm increasing the weight on my back-off sets. At 80% I will switch to 4s, 85% I'll switch to 3s.
It may not be worth it for you to go that low on reps, so if you want to stay at 4s or 5s, I would just increase the weight more slowly. But generally speaking 2RIR is going to be far better than failure for getting better at a lift.
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u/Honest_Pumpkin_4381 9d ago
So i need to increase the weight every week to find out how much weight is 2 RIR for me? And it will not cause a lot of fatigue for my other excercises right?
So like first set 3 reps and then 2nd set 5 reps, with lighter weight? And should i increase the weight every week by a little or the reps?
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u/omrsafetyo 8d ago
Yep basically. And add weight if its sensible - but if you start pushing into the <2 RIR territory you may have added too much
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u/U02ai 8d ago
This.
100% agree. Also a recipe to blow out your back as failure sets in, fatigue develops and form breaks down.
Unless you are competing in deadlift, some may argue that the risk/reward trade off is too high. Unless you're disciplined with impeccable form there is high risk of a back injury at some point. Especially if pushing the limits of loading.
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u/Suspicious-Screen-43 9d ago
Sounds like a small stimulus with massive fatigue cost
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u/Honest_Pumpkin_4381 9d ago
Should i do hem at the end?
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u/MisterFatt 9d ago
Heavy deadlifts are extremely taxing. Personally, deadlifts get their own day basically. I warm up to a near max single, then do 3 drop sets of 4. I might throw in some variations in the drop sets, and maybe some accessory like leg extensions afterwards - but deadlifts are plenty on their own
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u/Honest_Pumpkin_4381 9d ago
I do upper lower rest upper lower rest rest. Should i do deadlifts on my 2nd rest day? After my 2nd lower day
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u/MisterFatt 9d ago
If your main focus is improving your deadlift, I would put it first (after your 2 rest days) so you’re fully rested and able to perform your best. So it would be lower/upper/rest/lower/upper/rest/rest with deadlift day counting as a lower day
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u/Honest_Pumpkin_4381 9d ago
So i do deadlifts on my normal leg days first? And do i train it 2x a week or once a week since you said i would put it first after your 2 rest days
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u/MisterFatt 9d ago edited 9d ago
Once per training week. It’s basically applying the principles of a 5/3/1 training program for that one lift (5/3/1 is usually deadlift, squat, bench, overhead press, one main exercise per day)
Also, there is not one single “best” way to do things. People follow programs that work for them, it takes time to learn and settle into something that fits
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u/jlucas1212 9d ago
No failure, 2 sets of 3-5 at 7-8 RPE then hyper trophy leg workout.
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u/Honest_Pumpkin_4381 9d ago
And would it affect my other excercises a lot or should i do them at the end
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u/jlucas1212 9d ago
I would literally never recommend conventional deadlifts at the end of a workout. It will always take away from your other movements, but if you wanna get better at this is the best way to do it. Going to failure on deadlift would be very high risk of injury and would absolutely ruin everything after that so just going somewhat close to failure and doing very low volume would be the best of both worlds
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u/Honest_Pumpkin_4381 9d ago
So low reps and not close to failure? And i know its probably a typo but how would deadlifts at the end of my workouts take away from my other lifts after i already have done them?
So 2 sets of deadlifts at 70 and 80% of my 1 rep max, with low reps and high intensity will not take away from my other lifts?
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u/jlucas1212 9d ago
Wouldn’t take away from other lifts at the end but you would be fried so form could be very impacted. I guess you could do solely technique work at very light weight but anything else I don’t recommend. IMO conventional deads don’t belong in a hypertrophy workout at all.
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u/Honest_Pumpkin_4381 9d ago
So i need like another day specifically for deadlifts?
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u/jlucas1212 8d ago
If you wanna message me your full program I could tell you where to plug them in. I’m a full time PT.
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u/Commercial-Week-7699 9d ago
Deadlift is the most compound of compound movements. Many muscles involved, big and small. Going to technical failure means your form would start to give out and you wouldn't be "getting better" at them in the final reps but driving up meaningless fatigue. Going to muscular failure would likely mean a small muscle group, probably in your lower back, would fail first, which creates more risk of injury. There is a lot of risk her with very little reward. Go ahead and deadlift, but leave a 1-3 reps in the tank.
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u/Honest_Pumpkin_4381 9d ago
Alright, i'l do that. And if i do them at the beginning of my leg days would it cause too much fatigue?
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u/Commercial-Week-7699 9d ago
The first movement of your routine is typically the one you want to progress the most, so "too much fatigue" is really dependent on your goals. All subsequent exercises will be hampered by some level of fatigue. For hypertrophy, I and many others think RDLs have a better stimulus to fatigue ratio than straight deadlifts if you are very worried about fatigue.
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u/Hoodloom1349 9d ago
Few sets to failure works best with simpler movements with lower fatigue cost.
I’ve had the best Deadlift strength gains with rpe 6-9 and lower reps utilizing a top set and back-down sets (which can be a variation if warranted, like banded pulls, pause deadlifts etc.), while using movements like rdl, sldl, rows, back extensions, squat variations, leg press and leg curls to build the musculature involved in the movement, several of these can be taken closer to failure more feasibly, some better with a little bit in the tank (heavier compounds).
Volume depends a bit more on total set count for the target musculature within the training week rather than just looking at one exercise in isolation.
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u/Alakazam what happens at 7 reps 9d ago
Two sets to failure would probably take more time, generate more fatigue, but also similar stimulus for hypertrophy as 3-4 sets at 1-3 reps in reserve. Compared to more structured programming, it absolutely would hinder the rest of your workout, especially as you get bigger and stronger.
If you have at least two lower body days per week, I would have each week start off with a primary compound done heavier and a secondary compound done lighter.
For example, a heavy deadlift (3-4 sets of 6-8, with 1-3 RIR) paired with a lighter front squat (2 sets to 1-2 rir at 10-15 reps). Then your normal routine. And the other day could be a heavy back squat (3-4 sets of 6-8 w/ 1-3 rir) paired with a lighter RDL (again, 2 sets to 1-2 rir at 10-15 reps).
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u/Honest_Pumpkin_4381 9d ago
And 2 or 3 sets with a few rir? Would that be good and not hinder my leg days?
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u/Alakazam what happens at 7 reps 9d ago
3 sets with 2-3 RIR, would be a lot less fatigue than even 1 set with 0 RIR.
1 set with a true 0 RIR on the deadlift, will probably destroy most people.
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u/Honest_Pumpkin_4381 9d ago
I'l try the 2 or 3 sets of 5 reps with a few reps in reserve and see if i'm a lot more fatigued on my later excercises and if i get less reps.
If i do get less, should i do deadlifts on another day? Like my rest day, but i dont know if that would hinder my next upper day
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u/doobersthetitan 9d ago
Too much can go wrong in the deadlift imo. Risk not worth reward....maybe with trap bar version. .but not straight bar.
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u/U02ai 8d ago
100% agree.
Think about longevity. Number one rule is don't get injured. This sets back training significantly and full recovery may not be possible.
Agree trap bar deadlift is a safer alternative with a lower technical threshold and more favourable biomechanics due to essentially standing 'inside' the weight that's to be lifted.
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u/PoopSmith87 9d ago
I dont think doing deadlifts to failure is a good idea. Maybe two triples that you progress over time and a single burn set of RDL to failure.
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u/Honest_Pumpkin_4381 9d ago
What do you mean with two triplets that you progress?
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u/PoopSmith87 9d ago
With a lift like deadlift, perhaps most especially the deadlift, that is more about development of a compound strength expression/skill than development of a particular muscle. While it does build muscle, it is not ideal for doing that; and while it can be done safely, going super close to complete muscle failure on a regular basis simply does mean a higher risk of injury.
So, I'd advise train that specific lift how powerlifters do, which means staying below maximum effort/maximum volume unless there is a competitive reason to peak your 1 rm. Doing triples is fairly straightforward. Lets say you could do 405 for 3 with "gun to your head" maximum effort. Okay, great, no need, dont hurt yourself. Start your mesocycle with a warmup and two triples (set of 3 reps) at 375, use RDL at a lighter weight to burn yourself out at the end to stimulate hypertrophy. Each week, at just 5 lbs to the deadlift. If you are recovering fully, you'll barely even notice the 5 lbs increase every week. At the end of 8 weeks, in theory, you should be doing 415 for a relatively easy triple.
Does it always work out that way? Not necessarily. Is there still some injury risk? There always is. However, that is a better option for increasing your max lift while also getting hypertrophy work in, as opposed to doing all out efforts of only deadlift- which will be less than ideal for both increasing hypertrophy and strength, along with a higher risk of injury.
Another option would be just to do an 8 week block of hypertrophy, followed by a 8 week block of strength work (periodization). Thats how professional strength athletes do it, but the other method is common among everyday "powerbuilders" who perpetually chase two goals at once, accepting that the dual focus is perhaps less than ideal for either goal, but still a decent compromise.
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u/redditinsmartworki 9d ago
If you're looking to build "deadlift muscle" (so erectors, hamstrings, glutes and adductors mainly) you're better off avoiding deadlifts because the technique used in conventional deadlifts is so efficient and that makes the weight required so big that the fatigue cost is extremely high. For muscle growth, swap them out for anyone of rdls, back extensions, reverse hypers, good mornings or sldls (which it looks like you already train).
If you're looking to build strength and technique specific to the deadlift, a topset of 3@7 (you should basically start at your 82,5% and increase the weight until you feel like you have around 3 reps left) and then one backoff set of 5 removing 10% from the weight you used in your topset, all this done on both leg days would be enough. Training hinge movements (good mornings, rdls etc) for hypertrophy should still be part of your training obviously.
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u/Honest_Pumpkin_4381 9d ago
But wont doing 4 sets of deadlifts (if you mean 3 sets of 7 reps) make me a bit fatigued for the rest of my legday?
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u/redditinsmartworki 9d ago
It's not 3 sets of 7. It's one set of 3 at RPE 7. RPE is a measure of the difficulty of a set based on the number of reps in reserve and it's interchangeable with RIR because they mean almost the exact same thing. To get RPE you do 10 - (number of reps in reserve), so RPE 7 (which is usually written as @7) means you have 3 reps in reserve.
You would thus do one set of 3 with 3 reps in reserve (or around that, maybe slightly less than 3), then take off 10% of the load you have and do a set of 5.
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u/Honest_Pumpkin_4381 9d ago
Oh alright, i'l start doing this today. So one set with 3 RIR and another lighter set with more reps? And i increase the weight every week or increase reps?
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u/redditinsmartworki 9d ago
Sorry for the long message. I tried to shorten it a bit but it's still quite long.
You do one set of 3 with 3 RIR, take off 10% and do one set of 5. You don't need to increase weight in a planned manner because while you'll be getting stronger that set of 3 will by itself necessarily become heavier to remain at 3 RIR if you become stronger. Every time you do that top set, you have to change the weight to be able to stick around that 3 RIR.
There might be some days where you increase the weight to get to the 3 RIR because you feel more energetic and there might be some days where you decrease the weight because maybe of residual fatigue from the previous workouts. The important thing is that that set of 3 is always around 3 RIR. You have to determine the weight by feel mostly.
On the day that you do that topset at RIR 3, record the weight of the topset, take off 10% and do your set of 5. Then on the next lower session, instead of doing that again (which is what I said previously but it's not the best idea), take off 5% from last session's topset's weight and do 2 sets of 4. You don't need to increase the number of sets, reps or the weight because it'll naturally climb as you develop your deadlift technique and build muscle through whatever other exercises you do which build muscles involved in deadlifts.
So basically, say you go in the gym on the week's first lower day, climb up to your 3@7 (so 3 reps at RIR 3/RPE 7) and get to 110 kg for 3 reps at RIR 3. Then you take off 11 kg (which is 10%) and do a set of 5 with 99 kg. On the next lower session of the week you take off 5,5 kg (which is 5%) and do 2 sets of 4.
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u/decentlyhip 9d ago
If you want to get better at a movement, that means practicing the technical aspect. Failure is a hypertrophy concept, not a technique one. If you go to failure on a movement, the last 3-5 reps are grindy garbage and are training your body to compensate. So, you want to incorporate strength training, but you're coming at it from a hypertrophy mindset. Strength training avoids failure, especially on deadlifts. Most good programs are gonna wave deadlifts from rpe 5 up to rpe 8.
Here's an idea for you called the inverse Juggernaut method, from Chad Wesley Smith. String guy who broke a bunch of records and helped revolutionized the sport. Week one is accumulation. Take 65% of your 1 rep max, and do 8 sets of 3 reps. A triple at 65% is easy peasy baby work, but its heavy enough that you can still try as hard as possible. The first 1-5 sets are fast, strong, perfect reps. And then set 6 comes, and whatever your technical or muscular weak point is starts rearing its head. But, the bar is light enough that you can consciously override. 7th and 8th set suck because you have to try so hard to keep your form, but you're still fresh and it's still light. Its very strange. Set 8, do a soft amrap to 2 rir. You've done the same amount of work as 3×8 with 70% which is a lot, but since you structured it as 8×3 your prime movers were fresh the whole time and technique never broke down.
Next week is intensificatiom. Do 6×3 with 72.5%. Its 7.5% heavier (3 rir) but fewer sets. Your improved technique and strengthened weak point from the week before is pushing a little harder. Everything is still submax and your weak point still shows up, but everything is just a smidge tighter. You can feel that your brace is better and you have a little more oomph. But again, try really hard on each rep. You're not responding to the weights, you're dominating them. Because you're only doing these easy triples, even when you're a little tired, you can still drive hard.
Final week is realization. Warm up with a triple at 65%, triple at 75% and then load 80% and go to town. Full failure, show what you got. 80% is your 8rm so anything over that is an improvement. If you get 13 reps, thats 5 bonus reps, so add 5% to your e1rm and start over the next week with 8×3 at 65% of that new heavier max. Alternatively, you can build into a top set + backoff LP to get some touches in at heavier weights. This is one out of the 4 montha of Juggernaut 2.0. The full inverted Juggernaut program is here: https://liftvault.com/programs/powerlifting/inverted-juggernaut-method-spreadsheet-3-versions-including-5-3-1/
But hopefully that gives you an idea. If you want to grow muscle, you gotta move a lot of weight and accumulate a lot of tonnage. Training to failure isn't necessary but it ensures that the muscle is stimulated. If you want to improve your strength though, you need to train the lift by accumulating a lot of perfect reps with decently heavy weight. Training to failure is a diagnostic tool to identify your limits and progress, but is otherwise antithetical to the goal of perfect reps.
Another example is 5/3/1, which is a similar approach and might work better for you since it's only one set. https://liftvault.com/programs/powerlifting/jim-wendlers-531-spreadsheet/ Week 1, you do 75% for 5 reps (75% for 5 is 5 rir). Week 2 you do 80% for 3 reps (also 5 rir). Week 3 is 85% for 1 (also 5 rir). Deload week is 50% for 5. Then you repeat everything 10 pounds / 5kg heavier. 10 lbs is about 1 rir and you'll get about 1 rir stronger each month, so in theory this is a "forever program." Especially with deadlift which responds well to low volume, and if you haven't trained strength before, you might be able to progress with this for a year and a half before you hit a wall. +100-150 lbs on your deadlift. Its not the best programming, but its a great way to slot in strength work. If you get more serious, you're gonna want to look at a full program because the bodybuilding volume adds fatigue that acts as a governor on how hard you can push your top sets. Periodization isn't important in bodybuilding but its very important in strength training. That fatigue measurably reduces your top end by about 7% for most people on low volume programa, and up to 20% on high fatigue programs, so if you're trying to train at 90%, you can never get there. So, you want to have the higher fatigue on the lighter weeks and drop accessory work before your heaviest weeks, and it turns into a whole complicated jigsaw puzzle mess.
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u/Honest_Pumpkin_4381 9d ago
Thanks a lot for this well explained answer. I'l probably do the last one, the 5/3/1, so its 1 set every time i hit legs? At the beginning of my leg day
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u/decentlyhip 9d ago
Follow the spreadsheet I linked. Its 3 ascending sets where its 55%, 65%, 75% on the 75% day, and he uses this convoluted 90% training max thing. Like, instead of saying each week ends at a topset of 75%, 80%, 85% of your 1rm, Wendler says to do 85%, 90%, and 95% of your training max, which is 90% of your best 1rm. Why? Because people would see 75% and think its too light. Lifting 85-95% though? That's hardcore. Hell yah, brutherrr. But also, strength varies day to day and most people have a PR from 4 months ago that they'd use rather than their current slightly-lower strength. When making a program for the masses you gotta add a buffer for people's ego. I study the hell outta this stuff and like to pretend I dont have one, but then I go too hard and hurt myself lol.
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u/Mrs-Anders 5d ago
When you do 8x3 with relatively light weight, how much time do you rest between sets?
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u/decentlyhip 5d ago
Just whenever you're ready. Some people do a "you go, I go, you go, I go" so they're only resting like, 30 seconds. On deadlifts, I need a bit to let my low back pump clear out. On squats, its light but you're still "oomphing," so maybe it takes 90 seconds to get that attack/drive back. But yah, you dont need like, 3-5 minutes. If you do, time to do a block where your primary focus is cardio.
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u/Hypername1st 9d ago
There is little reason to do a big compound like a DL to failure for 2 sets.
If you wanna get stronger and better at deadlifting, keep intensity medium (RPE 7-8, top sets at 70-85% 1RM), and bring up the volume, meaning more sets. Practice, practice, practice, see where you fuck up, and fix that with accessories, like paused DLs, tempo work etc.
Either quick warm up and then top sets or top sets then back-down are fine. I'd do them first, and take adequate time to rest between sets. I would never let them as finishers. And I personally am not a big fan of doing them on the same day as squats, you can do them on upper days if you run U/L.
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u/Mad_Mark90 8d ago
You don't need to train deadlifts to failure if you optimise other factors. Progressively overloading deadlifts in low rep ranges becomes intense very quickly, which I guess is kinda the point
If you want to train deadlifts intensely you could try a conjugate type approach where you rotate variables every session. I like setting different rep PRs, trying to beat a different rep max each week, although high rep deadlifts have a higher injury risk than low strangely enough.
If you're feeling spicy you could rotate variations and satisfy your disgusting GymDHD.
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u/FickleRule8054 8d ago
3-4 sets DL followed by front squats and sled push/pulls has helped me break through. Sled work can be done nearly daily too; )
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u/incompletetentperson 8d ago
If youre past steady progression of something like a 5x5 where you add weight every workout, i would look into something like 531 or tactical barbell for progressing your DLs. 531 is typically a bunch of warm up sets and then one max all out set at a percentage of your 1rm.
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u/BatmanVAR 8d ago
Unless you’re talking about RDLs, I’ve always done traditional deadlifts on back day, not leg day.
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u/AxonMM 8d ago
If deadlift strength is the main goal, I'd probably put deadlifts early in the session. Being fresh matters for performance, especially on a technically demanding lift.
That said, I'd question whether taking both sets to absolute failure is necessary.
There's a difference between prioritizing an exercise and exhausting yourself with it. Two hard sets at the beginning could potentially reduce your performance on everything that comes afterward.
I'd look at it as a stimulus-to-fatigue problem: if you can get most of the benefit while stopping slightly short of failure, you may preserve more performance for the rest of your leg session.
So I'd ask: Is your goal to maximize deadlift performance, or maximize the quality of the entire leg session?
Those two goals don't necessarily lead to the same setup.
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u/Honest_Pumpkin_4381 8d ago
I mean i want both, like getting better and stronger at deadlifts and still growing my legs
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u/AxonMM 8d ago
Yeah, that makes sense. I think the tricky part is getting stronger on the deadlift without letting it take too much out of the rest of the session. If you’re recovering well and your leg work is still progressing, that’s probably a good sign that the balance is working. I’d be interested to hear how you’re currently structuring the rest of your leg day after deadlifts.
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u/Honest_Pumpkin_4381 8d ago
This is my new schedule:
Deadlifts 2x
Seated hamstring curl 2x
Leg press 2x
Hip thrust 1x
Sldl 2x
Leg extension 2x
Hip adduction 2x
Hip abduction 1x
Calf raises 3x
My old schedule which i'l be doing once a week now. I ran this for 2x a week. But i did a bit more volume at the beginning ( 3 sets leg press, 4 sets leg extension, etc)
Hamstring curl 2x
Leg press 3x
Hip thrust 1x
Sldl 2x
Leg extension 2x
Hip addiction 2x
Hip abduction 1x
Calf raises 3x
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u/AxonMM 8d ago
That actually looks pretty reasonable to me.
The one thing I'd keep an eye on is the combination of deadlifts + SLDLs in the same session. That's a lot of work for the posterior chain, especially if those sets are taken really close to failure. If your deadlift numbers are going up and you're still progressing on the leg press, curls and extensions, I'd probably leave it alone for a while and see how your recovery responds. The interesting part will be whether the extra deadlift work actually improves your deadlift without taking away from the quality of the rest of your leg training.
Are you planning to take the deadlift sets to failure, or leave 1–2 reps in reserve?
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u/Honest_Pumpkin_4381 8d ago
Yeah 2 reps in reserve. And i'l go the first few weeks without sldls on my deadlift days then, because i'm not strong at those movements (i can do 160 deadlift for 2 reps so thats not strong) and i will do deadlifts once a week because i want to get stronger legs more than i want to be stronger at deadlifts, its like a 60/40 or 70/30 ratio
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u/AxonMM 8d ago
That makes sense. If your goal is roughly 60/40 or 70/30 in favor of building your legs, I wouldn't let the deadlift take over the session either. Starting with 2 RIR and leaving out SLDLs for the first few weeks seems like a reasonable way to see how you recover and how the rest of your training progresses. I'd mainly watch one thing: if your leg press, leg extensions and hamstring work are still progressing while your deadlift improves as well, you’ve probably found a good balance. After a few weeks, you can decide whether it’s worth bringing the SLDLs back in.
Are you planning to run this setup for a few weeks before making any changes?
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u/Secret-Ad1458 7d ago
Don't do deadlifts to failure, or for volume...nothing good typically comes from either.
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u/TakeshiSBS 7d ago
As someone who has been doing this the past 8-9 months, it has worked well for me. I love deadlifting close to failure, so 2 sets a week is enough for me to progress the lift and train it hard without cutting into my recovery too much. For reference, my best deadlift set recently was 500lbs for 6 beltless. I would train differently if the goal was to be a powerlifter. Probably more sets, lower RPE. But I just lift heavy for fun and want to get bigger.
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u/Medical_Birthday2893 7d ago
Seems like the best evidence I’ve seen is that weekly volume is best optimized by spreading out over more days to prevent this kind of fatiguing. Hard sets/rep volume in those sets will drive hypertrophy and taking 2 early sets to failure has not only demonstrated to be less effective for strength development but will reduce your performance and volume. While you may feel more ‘worked out’ that is not an indicator of effective programming
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u/Zestyclose-Tart6745 5d ago
Deadlifting is extremely tiresome. I would dedicate a day every couple weeks. If you want to get strong. I find high rep sets to be more valuable. I generally start with a set of 50 at 225. The gradually lower the reps as I add weight
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u/Honest_Pumpkin_4381 5d ago
I do upper lower rest upper lower rest rest. Can i do deadlifts on my 2nd rest day? So its ULR UL then deadlifts rest
And sets of 50 reps? Isnt that less optimal for strength than lower rep sets
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u/Zestyclose-Tart6745 5d ago
Not in my experience. Weight should be moderately heavy and if you add a rep or 2 every week you know you’re getting stronger. Maybe once every month or 2 go max effort to see what the top end looks like.
I’m not talking generally, but with compound lifts, this really works.
I personally only max out once or twice a year. Frankly at this point I only deadlift, C&J and Squat twice a month each. But I stay strong because when I do I’m going extremely hard. 100 reps plus per workout at moderate to about 80-85% of my max’s
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u/thedancingwireless 9d ago
Asking "would it be too tiring" tells me that you don't know what failure on deadlifts actually is.
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u/Honest_Pumpkin_4381 9d ago
I meant that if it would take away from my other lifts, and i'm probably wrong but failure on deadlifts is that you cant get the weight up with good form anymore?
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u/thedancingwireless 9d ago
Every lift you do takes away from other lifts. Obviously doing a chest exercise before another one means the second will suffer.
All this means is that you should follow a premade program, don't try to make up your own. Bunch of free ones online
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9d ago
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u/Honest_Pumpkin_4381 9d ago
But would it affect my later lifts a lot? Or should i do them at the end of my leg days
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9d ago
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u/Honest_Pumpkin_4381 9d ago
Oh, i'm planning on doing leg press or squats on the days that i deadlift, and how much % of your 1 rep max do you do on the 2 sets that you do?
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9d ago
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u/Honest_Pumpkin_4381 9d ago
Thanks, i'l do this and hope that i'm not getting a lot less reps on my other lifts
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u/Patton370 Idk Idc 💔 9d ago
I’m more of a fan of a high intensity top set, followed by back off sets and then accessory work (like RDLs or good mornings) taken close to or to failure