New deadlifting

mrhulahoop

Have been doing deads 3 sets with a light warm up.

Now Im wanting to do one set of 20 instead with a pause of 10 seconds between each lift. What would you lot recommend as a warm up to this set, and what kind of weight should a warm up with? I am begining with a light working set of 150 and working my way up progresivley each week.

bulldozer

Hey bud, i do my deads this way. 20 rep rest pause. (i use a trap bar tho)

10 mins general warmup and strecth

60kg about 10 continuous reps

100 kg 5 continuous reps

150 kg 5 continuous reps

190 kg 2 reps

Then i do my work set. currently 215 kgs

I find this works well for me

Tall

215 as a work set? Heck bully! You've been keeping that quiet!!

bulldozer

I dont like to brag mate.

Keep in mind they are rest pause tho and with a trap bar! Trap bar is easier pull i would have thought.

Tall

Sorry back on topic.

My deadlifts are dreadful at the moment, however from my experience a varied number of reps will pay you dividends in the big 3 lifts.

Some days you want to go for high reps, some days standard work sets, some days heavy triples, doubles and singles.

Doing it this way has made my squats and bench shoot up (ok bench was a partial form correction too) - deadlifts I'm still having problems getting anything heavy off the floor due to lumbar issues.

The technical(read: scientific) reason is you want to research it is to do with the way red and white muscle fibres work.

Note this varied rep range only seems to apply to heavy compounds so dont try it on a tiny muscle like your biceps. It may work but why risk going for heavy singles in bicep curls...

And back on topic still - warm up until you feel ready and 'loose' (i.e. not tight)

If its your first lift of the day I personally would do maybe 2 sets in a higher rep range with a lighter weight, and then a number of lower rep range sets to get your body used to the weight you plan to use for your work sets.

As Bully basically said its what works for you really, the long and short being you need to get enough blood pumped into the muscles to warm it up and your body used to the weight without getting too tired.

Couple of sessions and your body will tell you what to do mate.

Tall

Either way thats some weight mate.

crazycal1

i think by doing singles without having trained to do them specifically over a period of months, you could well be setting yourself up for more back probs down the line.
i`m guessing youre doing the singles after ya work sets of deads which means youre already knackered.
perfect form is crucial and its harder to attain then, which is why the singles SHOULD be your worksets not an addition..
just my pennysworth

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

bulldozer

You been smoking too much again cal?? lol

I dont think he meant he is gonna do 20 rep rest pause work after his work sets. I think he meant he is changing over to a work set of 20 reps and how do i warm up for this.

crazycal1

lol course i`m smoking too much,but TH&S is talking and has been doing singles.
bad idea IMO if he`s been doing then as an extra

einsteins mind was the key to all things...to understand more than to know.

www.extremenutrition.co.uk

bulldozer

Aww got ya,