BigDaddyV
Member
Will post tomorrow he didn’t have a loose barbell so ima go lift early tomorrow sorry!
MESO-Rx
Anabolic Steroids
Deadlift tips and tricks
- Thread starter BigDaddyV
- Start date
BigDaddyV
Member
I’ll look into that later today after work, thank a lot man I appreciate all the advice!
shawn2551
Member
Awesome. Make sure your mobile. Another says rest wouldnt hurt.
Yes, working mostly in the 75-85% range is the way. Building strength rather than testing it.
Worf
Member
It’s actually more flexible than that. You can do the 4 workouts over a 8-10 day period if recovery is an issue. It’s actually what I did initially and had good success. You can also swap DE for RE (repetition effort) depends on if your trying to program some block style periodization
Worf
Member
Yes with singles in the 85-93% range a few times a month to build CNS. Powerlifting is more than just muscle mass
BigDaddyV
Member
Right. I only have a background in bodybuilding so I’m new to the powerlifting aspect. I really appreciate all the help from you guys
Brandaddy
Member
Looks like people have already touched on what to do to get it moving again.
One other thing I would bring up is what you're trying to do with the things people talked about. You can either get bigger, or better at the lift. Getting bigger obviously means hypertrophy work for the muscles involved. The closer to the specific lift you're trying to improve, the better I.M.O.
Next is getting better at the lift itself. That's as simple as working on your form, making sure you stay as mobile as possible, and just doing a lot of quality reps. Not all reps are obviously equal, an RPE 5 set isn't going to produce the same stimulus as an RPE 9 set. So try to focus on cramming as much quality sets as you can into your workouts without burning yourself out.
One of my favorite methods for that is a wave load. You start out a little easier than normal. Then slowly work up in volume over the course of 3-4 weeks so the last week of the wave you're doing more than what you're normally used to. Then you basically reset and repeat.
You can throw in techniques like tops sets w/ bavkdowns, amraps, etc. Those I find more individual to the person and the training they prefer. Regardless of what you do exactly. Basically take the deadlift, start it slow, build it up for a few weeks, then maybe do an amrap at 85% to see where your strength is at. Just remember the focus those few weeks is getting in quality reps without grinding or form breakdown. Then recalculate your weights and start over with slightly higher weights than last time. If you want to get really fancy, when I reset, I also like to knock off a rep from my sets but keep the volume basically the same. So instead of a 3x5, I might do a 4x4. It's another easy way to train the CNS without burning yourself out too fast.
One other thing I would bring up is what you're trying to do with the things people talked about. You can either get bigger, or better at the lift. Getting bigger obviously means hypertrophy work for the muscles involved. The closer to the specific lift you're trying to improve, the better I.M.O.
Next is getting better at the lift itself. That's as simple as working on your form, making sure you stay as mobile as possible, and just doing a lot of quality reps. Not all reps are obviously equal, an RPE 5 set isn't going to produce the same stimulus as an RPE 9 set. So try to focus on cramming as much quality sets as you can into your workouts without burning yourself out.
One of my favorite methods for that is a wave load. You start out a little easier than normal. Then slowly work up in volume over the course of 3-4 weeks so the last week of the wave you're doing more than what you're normally used to. Then you basically reset and repeat.
You can throw in techniques like tops sets w/ bavkdowns, amraps, etc. Those I find more individual to the person and the training they prefer. Regardless of what you do exactly. Basically take the deadlift, start it slow, build it up for a few weeks, then maybe do an amrap at 85% to see where your strength is at. Just remember the focus those few weeks is getting in quality reps without grinding or form breakdown. Then recalculate your weights and start over with slightly higher weights than last time. If you want to get really fancy, when I reset, I also like to knock off a rep from my sets but keep the volume basically the same. So instead of a 3x5, I might do a 4x4. It's another easy way to train the CNS without burning yourself out too fast.
BigDaddyV
Member
Awesome advice bro. I’ll be posting my form here once I get a video which I’m hoping is tonight. Depends if I’m going to the gym alone or if my girl feels like going with lol I’ll have it by tomorrow though and I’m going to start changing my deadlift days instead of always reaching for my max I’m going to work to build it up as everyone’s suggesting
Perrin
also, hammer your accessories. People leave out the ones they don’t like, which tend to be the posterior chain. Do everything you can to build your back side—including a pulling movement every time you enter the gym.
Listen to PA. The DL specialist.
also, hammer your accessories. People leave out the ones they don’t like, which tend to be the posterior chain. Do everything you can to build your back side—including a pulling movement every time you enter the gym.
BigDaddyV
Member
Thank you! I did an accessory day yesterday and it resulted in me feeling pretty strong afterwards. I still need to get my deadlift recorded so I’ll make sure to drag my girl to the gym this week to do it lol but I’ve done some of the recommended exercises and was planning to do some things today as it’s leg day. Maybe glute bridge or something similar. But I noticed when doing exercises to make my deadlift better that aren’t deadlift, I felt stronger afterwards in stead of worn out so in a week or so I can deadlift again and I’ll be able to bring more intensity
I tend to feel the same way—accessories don’t wear me out much at all. Except AMRAP RDL’s, lol. What it comes down to is pretty simple...
-Perfect your form
-hammer your accessories
-Hammer your weak points
Weak points can be determined by where your lift breaks down after perfecting your form
The rest is semantics and fatigue management lol.
Test_Subject
New Member
Three things that helped my deadlift immensely:
1) Doing them twice a week instead of once but the second day I do them lighter and at a deficit. In your case, just pick a movement with deadlift specificity that addresses your weakest point in the lift.
2) Alternating rep ranges on my main deadlift day. I like alternating 6 x 2 @90%, 5 x 5 @75%, 4 x 4 @80% and 6 x 3 @85%, but you can pick any reasonable rep range that you like. Every once in awhile you need to do a max effort day to keep your percentages honest, but don't overdo it.
3) Weighted hyperextensions. They're absolutely brilliant for building posterior chain strength and spinal erector stability.
1) Doing them twice a week instead of once but the second day I do them lighter and at a deficit. In your case, just pick a movement with deadlift specificity that addresses your weakest point in the lift.
2) Alternating rep ranges on my main deadlift day. I like alternating 6 x 2 @90%, 5 x 5 @75%, 4 x 4 @80% and 6 x 3 @85%, but you can pick any reasonable rep range that you like. Every once in awhile you need to do a max effort day to keep your percentages honest, but don't overdo it.
3) Weighted hyperextensions. They're absolutely brilliant for building posterior chain strength and spinal erector stability.
BigDaddyV
Member
I’d say my weakest point in this case is probably my spinal erector stability. I’ve corrected my form a lot over the years but when I started lifting my deadlift form was horrific for the whole first year atleast. I had trouble with keeping my back straight and would lift the weight with mostly my back. I’ve been able to make it much better but I’ve always struggled with this lift so I’m thinking the hyper extensions and lighter weight deadlifts will help me tremendously
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