Deadlifts

[Viking11]

I didn't put this in the training section because it seems a lot of guys don't post there. The deadlift seems to be the most talked about exercise, and with good reason, as its arguably one of the most productive exercises, as it involves more muscles than probably any other movement. My question is, which variation do you use? Ie from the floor, sumo, Bulgarian, stiff legged, rack, etc. I personally have used several of those, but mostly floor, rack- from knees, and lately rack- from the lowest pin, which puts the bar right around low to mid shin level. I'm 6'2" and  though I pulled 505 for 2 and 520 from the floor some months ago, a couple set backs- tweaked lower back, illness, moving, etc. kept me from approaching again. I finally was able to pull 500 for 3 from lower shin level Sat. Im not sure how that stacks up with the previous lifts from flat on the floor. ( I did some ridicuous weights from the knees, the past year, but that's kinda off the focus of where Im directing this Im a fan of the lift, so any deadlifters please chime in.

[Fatpanda]

I didn't put this in the training section because it seems a lot of guys don't post there. The deadlift seems to be the most talked about exercise, and with good reason, as its arguably one of the most productive exercises, as it involves more muscles than probably any other movement. My question is, which variation do you use? Ie from the floor, sumo, Bulgarian, stiff legged, rack, etc. I personally have used several of those, but mostly floor, rack- from knees, and lately rack- from the lowest pin, which puts the bar right around low to mid shin level. I'm 6'2" and  though I pulled 505 for 2 and 520 from the floor some months ago, a couple set backs- tweaked lower back, illness, moving, etc. kept me from approaching again. I finally was able to pull 500 for 3 from lower shin level Sat. Im not sure how that stacks up with the previous lifts from flat on the floor. ( I did some ridicuous weights from the knees, the past year, but that's kinda off the focus of where Im directing this Im a fan of the lift, so any deadlifters please chime in.

are you training for strength /mass or both ?

[Viking11]

are you training for strength /mass or both ?

  Both. I do low reps on deads once Im past my warmups as Im using the deads primarily as my power movement for back, and I fatigue quick on full range deads.

[Fatpanda]

  Both. I do low reps on deads once Im past my warmups as Im using the deads primarily as my power movement for back, and I fatigue quick on full range deads.

try low reps 8x2, then drop the weight by 20% and do 3x6-8.

it will be very light, but you can really feel the muscle, and i have made some astounding gains in mass and strength using this - mostly mass.

its a doug hepburn routine i'm trying out and i have been shocked by the results.

[Rich2]

Nice, you have some damn decent numbers there.  I usually do deadlifts from the floor, with my feet shoulder width and my hands on the outside of that.  I start from the empty bar for 6 reps, and work my way up (loading a 45 on each side) to 405 for 6 reps.  Then if I feel good I'll pull 495 for a single or a double.  Also, I should note that I only use straps and alternate grips when I get to 405 (I also stopped using a weight belt over a year ago).

Right now deadlifts are usually my third exercise in my back day, and I do them every second or third week.  I used to do them every week but this way seems to work for me in terms of recovery and I've actually improved my lifts, and I'm pretty proud of my back as it is.  It has to be one of my favorite exercises and I feel like a total monster in my gym when I pull b/c only a handful of people do them (surprisingly).  

[Swedish Viking]

Deadlifts are the best, wish I could do them more.  Have had serious back issues since I was 15 that have prevented me from doing them.  Recently they've been part of my therapy though.  One of the best things I ever did, despite the fact that I'm a trainer with a lot of experience, was get a physical therapist to show me how to do deads and other exercises exactly as they should be done-with the transversus tight and the lower back nuetral rather than excessively arched.  This has allowed me to deadlift again.  I'm only using 95lbs at the moment but it matters not, a deadlifting Paul = a happy Paul.

[The Apprentice]

try low reps 8x2

what percentage of 1rm do you use on those?

[Fatpanda]

what percentage of 1rm do you use on those?

I use around my 8 rep max and do 8 sets of 2.

then reduce weight by 20% and do 3 sets of 6. (amazing pump and and muscle connection)

next workout i do 7 sets of 2 and 1 set of 3.

then reduce the weight 20% and do 2 sets of 6, 1 set of 7

every workout i add a rep to each set until i reach 8 sets of 3, then i increase the weight by 10-20lbs and start over at 8 sets of 2.

for the 20% less part, once i reach 3 sets of 8 i increase the weight by 10-20lbs, and start over at 3 sets of 6.

It feels good, and easy. You do not feel destroyed after and the workout and the volume is well regulated to avoid burnout.

i read this can help you keep making gains for at least a year or 2 - i doubt that, but I'll keep doing it, as my strength is going up and my back is improving 

i was so impressed by it that i'm actually using the 3 sets of 6-8 on all excercises  (for the nice regulation of volume, to avoid burnout)

[thewickedtruth]

I would try as many forms and techniques as you can come up with and find the one that works best and feels the best to you. Obviously that would make it the most efficient movement of all the available for your body type. Most people I would recommend doing a few variations ofcourse once they get used to pulling like stiff leg'd or romanian deads, deads off a box so it's a longer ROM, dimmel deads for rehab and lowback conditioning, etc. With pulling for bodybuilding, I'd do a max set of 5, max set of 3, then a max single and take a week off since this is very taxing on the body and go from there. OR 20 rep sets with lighter weights tend to really do wonders for people as well. I myself pulled yesterday..and nothing wakes your body up more than heavy deads. 

[Montague]

I'm 6'2" and  though I pulled 505 for 2 and 520 from the floor some months ago, a couple set backs- tweaked lower back, illness, moving, etc. kept me from approaching again. I finally was able to pull 500 for 3 from lower shin level Sat. Im not sure how that stacks up with the previous lifts from flat on the floor. ( I did some ridicuous weights from the knees, the past year, but that's kinda off the focus of where Im directing this Im a fan of the lift, so any deadlifters please chime in.

Rack / partial deadlifts carry many of the same benefits as a traditional DL, but have a few advantages as well.

For starters, when pulling from the floor, the first 1/3 of the movement puts a lot of stress on the low back / lumbar region.
If you’ve got problems down there (it sounds like you do) eliminating the bottom most portion of the ROM reduces most of that stress.

Also, if you’re training for physique, pulling from the ground tends to thicken the waist on many trainers over time.
That, in itself, isn’t a bad thing, but if you’re going for any kind of V-taper, you probably want to try to keep that area on the slimmer side.

Opinions:
It really depends on who you ask.
Some folks claim rack deads are easier because you shorten the stroke. Others say they’re harder because you take the legs out of the equation.
Both statements can be true depending on where you position the bar as your starting point.
I like to set the bar right at the point where I feel that my back takes over the workload from my legs, which for my body frame, is just below the kneecap.

If I start any lower, I feel like my legs are doing too much work, and the bar has gained momentum by the time it gets to where my back takes over.

Starting higher, I feel like I’m robbing my back of its full ROM.

IMO you're on the right track, and I would keep doing what you're doing.

[Viking11]

Great insights, thanks guys!