[GlenDring]

Quick question to put to you all.... What is best for gaining overall stregth, deadlifting maximum weight for 1-2 reps or lowering the weight slightly and lifting 6-10 reps?

[glutestriation]

I would say that in order to increase your overall strenght you should stick around a 5 to 7 rep range. Obviously with a poundage you can barely handle. Set yourself as a goal one more rep than you did last time.

[Teamorbit]

I wouldnt practice 1-2 reps unless you were getting ready for a powerlifting meet. I personaly stick with 4-6 reps.

[GG1]

i usually switch every 2 weeks nowadays

for 2 weeks il go as high as 12 reps..and my heaviest set will be 4 reps

then the other 2 weeks i will use maximum weight only going as high as 4 reps

[ibanezman06]

to gain strength, you must gain muscle mass first. sure you don't have to but if you gain the mass first, you'll end up being stronger after you've gained some mass when you try to build up your strength.

most of the time when i'm doing deadlifts, i'm doing 6 reps with a weight i can barely handle like glutestration said. that is kind of in between mass gaining and strength gaining. sometimes i'll do 8 reps and i rarely but once in a while do 10 reps. the 8-10 reps is for building muscle mass.

now, you NEED to get your body use to pushing some heavy ass weight. so it helps if at least once a month you go REAL heavy and do 4 or less reps. a lot of the time when i do this, i'll do 1 rep with a weight i can barely handle but i won't try to max out although i'll get pretty close to my max this way. one thing to keep in mind is that you NEED to have good form. PICK THAT SHIT UP WITH YOU LEGS!!! if you can't lift as much using your legs and your back is stronger, lower the weight to something you're comfortable with for lifting with you legs. once you have the technique right, you'll be able to lift much more than you did when you were using your back. remember to have the barbell closer to your shins but not too close so your not scraping your shins and not too far out which helps keep your back more streight. in other words, you butt should be low.
once you have that technique down, try to do some heavy ass sets. the 1-4 reps won't do much for your muscles (although it does work them a lot it's just not the fastest mass gainer), but this is how your muscles will get used to lifting that heavy ass weight and then when you're back doing 6-10 reps, you'll be able to lift SOOOO much weight thus, making your gains come faster.

this is what works for me. and if your gains come faster, once you go back to lifting heavy again, you'll be even stronger. keep doing this and your quads, hamstrings, glutes, lower back, and traps will get much bigger and you'll be very strong with your deadlift.

stronger than guys who weight a lot more than you. they'll think you're on steroids. at least that's how i get stronger.

i use this technique for squats, deadlifts, and bench press and i can push and lifts a lot more weight than guys who look like they should be eating me alive. especially on the deadlift.

[Teamorbit]

to gain strength, you must gain muscle mass first. sure you don't have to but if you gain the mass first, you'll end up being stronger after you've gained some mass when you try to build up your strength

I dont agree. I think it comes together. Every workout routine should incorporate power movements as the base for building stregnth and muscle together. A lot of people experience growing pains like the pain that you sometimes get in the forearms or in the elbow region by focusing on mass first and then hitting the weight hard after . The tendons get overstrained. Trying to put mass on first with out focusing on stregnth doent make sense. It take a good amount of reps 4-6 or even 8 with some good weight and failure to get the muscles to respond.

Even in powerelifting You train heavy but you only want to do 1 rep maxes once in a while unless practicing for form.

[ibanezman06]

Originally Posted by Teamorbit

I dont agree. I think it comes together. Every workout routine should incorporate power movements as the base for building stregnth and muscle together. A lot of people experience growing pains like the pain that you sometimes get in the forearms or in the elbow region by focusing on mass first and then hitting the weight hard after . The tendons get overstrained. Trying to put mass on first with out focusing on stregnth doent make sense. It take a good amount of reps 4-6 or even 8 with some good weight and failure to get the muscles to respond.

Even in powerelifting You train heavy but you only want to do 1 rep maxes once in a while unless practicing for form.

i don't mean trying to gain mass first by doing 8 reps for a few sets and then hitting it heavier in the same day. i mean, go for 7-10 reps for about 2 months to add some size first and then, not on the same day, go heavy after you get bigger to build your strength.

maybe i misunderstood your statement but if you're working on your form, why would you try to do a one rep max? to work on my form, i pick a weight that is very comfortable for me to move and i do 8-10 nice slow CONCENTRATED reps.

the 1-4 reps works great to get that strength and get used to the feeling of lifting very heavy with good form. it works for me and this is how i build my max up even though i don't really max out because i'm scared lol. but i lift more each time. my dad was a powerlifter with years of experience and a couple of first place trophies. he's taught me to do this and it's been working for me. might not work for others. but that's how they did training. before a competition, they would try to get a 1 rep max. that's an actual max by the way. as much weight as you can possibly complete one full rep with. but when it's not time for competition time, they still use this technique to build strength and they work with a weight pretty close to their max a lot of the time.

powerlifters rarely lift and do 8-10 reps according to my dad. but i know we're bodybuilders so i think incorporating a little of everything is good.

[Teamorbit]

Ok now I see where your coimng from I thought you were saying to build mass first by doing more reps with the deadluft which a lot of people tend to think is true. I hear you now.

maybe i misunderstood your statement but if you're working on your form, why would you try to do a one rep max? to work on my form, i pick a weight that is very comfortable for me to move and i do 8-10 nice slow CONCENTRATED reps

What I do about a month from a meet is once a week I will hit my one rep max with deadlifts on saturdays which usualy is a off day for me. I practice my form with that particular weight because when you bust that weight out in front of the judge and its not correct form the lift wont count unless your at a local meet. If your doing a weight that you have never done before most times its going to be sloppy until you get that final pose where your back looks like its going to snap. lool I do this becuase form looks different with weight you can barely do or weight you can rep out.

[Mygeeto]

strength wise you probably only really need to do one heavy exersize for each muscle group.
like squats for legs, barbell rows for back, benching for pecs, military presses for shoulders, ect.

[Escobar187]

you shouldn't go above 5 reps on deadlifts. On your 135 warm-up set you can go more but usually just do 5x5. Work on your form.

[Teamorbit]

you shouldn't go above 5 reps on deadlifts. On your 135 warm-up set you can go more but usually just do 5x5. Work on your form.

Agree

[Beefcake]

^^Cosign, You could even do a 6x6 for a harder workout. 6x6 is a weird workout because it takes your endurance.