The Five Biggest Contradictions in Fitness
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The Five Biggest Contradictions in Fitness

Its no secret that when people contradict themselves, it has the effect of making the flaws in their actions or statements seem glaringly obvious. But what about when WE ourselves get caught contradicting ourselves by someone else?

By: Nick Tumminello Added: January 6th, 2014
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Thread: 3x8 Deadlifts

  1. #1
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    3x8 Deadlifts

    Anyone do similar set/reps for deadlifts as this?

    I have been doing 1x5 deadlifts for like a year. I've recently changed my routine to basically 3x8 for all my lifts, so am thinking about doing deads like this also.

    Just wondering if this is a bad idea for deads? Starting Strength only has 1 set of deads, and that's for easy-recovering new lifters so maybe 3x8 is overdoing it?

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  3. #2
    Wannabebig Member tcooper's Avatar
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    3x8 is fine man.

    the 1x5 on SS is pretty close to 5rm. So its all about how much weight you do

    currently i alternate deads from 5x5 to 5x3.
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  4. #3
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    Oh yeah I'd definately be lowering the weight. I'm mainly wondering if it's normal to do that many sets/reps, or if deadlifting is meant to be a heavy 1x5 type power excercise or something

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    Quote Originally Posted by greemah View Post
    Oh yeah I'd definately be lowering the weight. I'm mainly wondering if it's normal to do that many sets/reps, or if deadlifting is meant to be a heavy 1x5 type power excercise or something
    there is nothing set in stone that says 1 extremely heavy set of deadlifts is optimal. I personally do around 3 working sets per workout and with the scheme i am using, i typically increase 10 pounds per workout, but for lower reps (3-4) after i do a working set i did the previous workout for 5-6 reps. I've noticed that for me, this is a lot more efficient, but for some people 1 heavy set is all they need. If you want to give the 3x8 a try, go for it, but just make sure you have your ego in check when picking a suitable weight. Good luck!

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    I've been doing 3 sets of 6-8 reps for my Deadlifts, but I'm starting 4 sets of 6-8 tomorrow .

  7. #6
    2008 World Champs! SMK41's Avatar
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    Just be careful when you go over 5 reps with Deadlifts that you arent rushing your reps and are really focussing in your form.

    Once a week I do DL 3x8 with lighter weight and then another day I do 3x3 with heavy weight. For me I don't find it to be too much volume.
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  8. #7
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    Great thanks all, think I'll give it a shot

  9. #8
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    Did you stall on your current routine?
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  10. #9
    Moderator joey54's Avatar
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    I would say try 5x3 instread of 3x8, but whatever you feel comfortable with. Effort is usually more important than any set or rep scheme.
    Last edited by joey54; 03-10-2010 at 07:27 PM.

  11. #10
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    Quote Originally Posted by Off Road View Post
    Did you stall on your current routine?
    I have stalled on all my lifts that are 5-rep sets. Whenever I do them I stall. In the past on 3x8 routines I have made good gains (switched to 3x5 to do SS on a bulk). I'm now on a two day routine, which involves 3x5 lifts which I can't gain on (have done a reset but get to the same point), which is why I am keeping the same routine but changing everything to 3x8 (except calves and abs which are 3x15, and some accessory which is 2x8 to keep volume down)

  12. #11
    student of the game Runty's Avatar
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    Like stated above, the only concern I see with it is really making sure to keep good form. Deadlifts are notorious for giving people trouble in the higher rep ranges. Not sure if it's the nature of the movement or the fact that for a lot of people, deadlifting is the heaviest movement they do. Either way, just be careful.
    "Fine, if I'm not allowed to light it on fire, can my imaginary friend?"

  13. #12
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    Yep I'm definately careful with deadlift form. Funnily enough, deadlifts are the easiest lift for form for me.

    My god, I did 3x8 deadlifts today, nearly spewed. Totally messed me up for the rest of the workout, my face was white the whole time and my whole body screwed. Was weird, this is the first time I have ever felt deadlifts in my legs/glutes, even gave my calves a hiding!! My traps were swole afterwards too which is great

    For those of you that do similar rep ranges for deads, do you have them at the beginning or end of the workout?

    Now wondering if doing this volume for deads instead of my normal 1x5 will be enough work for my traps and calves, and allow me to ditch calve raises and shrugs haha

  14. #13
    Senior Member tnathletics2b's Avatar
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    Quote Originally Posted by greemah View Post

    For those of you that do similar rep ranges for deads, do you have them at the beginning or end of the workout?
    You always want to do them at the beginning as they are (in less you do squats on the same day too) the most important lift in your workout. You do them first because you have the most energy to do them hard and with good form. If you do them at the end when you are tired the tendency is too get sloppy AND you will not be able to do as much weight because you will be tired.
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  15. #14
    Westside Bencher Travis Bell's Avatar
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    Personally I'm not a huge fan of higher rep deadlifts as everyone's form breaks down during the set the longer it goes, however I guess if one kept the weight in check and they simply had to do it that way it's fine.


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  16. #15
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    greemah,

    What is your warm-up like? When you do 1x5, 3x5, or 3x8, are you increasing the weight? I haven't done 3x8 but I do 1x5 and 3x5. I usually warm up with repitions of a weight I can do 10x's then 7, 5, 3, 1. I may increase the weight some a few pounds a time till I hit the 1RM I am comfortable with then do it 5x's. At the end of this I am smoked.
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  17. #16
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    Quote Originally Posted by tnathletics2b
    You always want to do them at the beginning as they are (in less you do squats on the same day too) the most important lift in your workout. You do them first because you have the most energy to do them hard and with good form. If you do them at the end when you are tired the tendency is too get sloppy AND you will not be able to do as much weight because you will be tired.
    What about benching first, then deads? I did deads and calve raises first yesterday and my bench suffered hugely (forarms and biceps tired). The rest of my lifts should be ok after deads.

    Quote Originally Posted by imxfit
    What is your warm-up like? When you do 1x5, 3x5, or 3x8, are you increasing the weight? I haven't done 3x8 but I do 1x5 and 3x5. I usually warm up with repitions of a weight I can do 10x's then 7, 5, 3, 1. I may increase the weight some a few pounds a time till I hit the 1RM I am comfortable with then do it 5x's. At the end of this I am smoked.
    I usually just do a couple reps of a lighter weight (e.g. yesterday I did 2 reps of 110kg, and my working sets for 3x8 130kg)

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