Is it Ok To Do Deadlifts 3 Times a Week?

[LoneSilver]

How do you avoid overtraining and how do you know you are?

Here is my workout I started Monday.. I finally bought a 300 pound Olimpic weight set

Press behind neck 3 sets of 10---- 45 pounds to 55

Bend over rows 3 sets of 12------95 pounds to 105

Curls 3 sets of 12------55 pounds to 65

Pullsovers 3 sets of 24 reps----35 pound disk

Squats 1 set of 12---100 pounds for now

Deadlifts Romanian 4 sets of 8 max to 135 pounds

Weighted push ups with Push up bars 4 sets of 40 reps for now until I get a bench.

I get a least 8 to 10 hours of sleep take the Whey protein and supplement and eat well with plenty of chicken.

After Mondays workout the past two days I feel a comfortable soreness in my lower and upper body and a bit stiff in the lower back but feel ready to go again this evening with wanting to increase poundages on the deadlift and squat. I intend to do this again Friday after this evenings workout and then rest the weekend.

This is where I am after a few years layoff, am I doing to much to soon?

Thanks for any insight.

LoneSilver

 

[blinkwatt]

If you are doing your deadlifts right then you shouldn't even be able to do them three times a week. I know when I do my deadlifts on my leg/cardio day my lower back(helps with deadlifts) is pretty beat up the next day and sometimes is still a little sore two/three days later depending on how hard I push. You should only be working out a muscle twice a week max anyways.

 

[LoneSilver]

OK thanks blinkwatt, so I guess I should wait until tomorrow or Friday to do this program again since it is a whole body workout and have a good rest period to recoup the muscles?

LoneSilver

If you are doing your deadlifts right then you shouldn't even be able to do them three times a week. I know when I do my deadlifts on my leg/cardio day my lower back(helps with deadlifts) is pretty beat up the next day and sometimes is still a little sore two/three days later depending on how hard I push. You should only be working out a muscle twice a week max anyways.

 

[Throttle]

You should only be working out a muscle twice a week max anyways.

exception: a proven program like rippetoe's that specifically calls for more, in that case squatting 3x a week (but then you don't deadlift often or much in his program).

 

[LoneSilver]

I was wondering when I am doing the deadlift I am right handed and when I am in the upright position of the lift at around the 6th rep my hand or wrist wants to give out or I loose my grip.

Is this common or will this eventally stop once I am use to this type of lifting?

I have heard of wrist bands but to me that is when a person is really loading up the bar to 3 and 4 hundred pounds but I did increase poundage last night again to 165 for 6 reps.

LoneSilver

 

[Mjazz]

Tsk tsk, you need to work on your grip strength more. DO NOT GET WRIST STRAPS. once you start getting really strong, your grip will be unproportional to your lifts. You need to use the over under grip. One hand palm facing in, one hand palm facing out. That should hold nicely, unless you have really weak wrists, then I recommend lowering the deadlift weights.

 

[blinkwatt]

Tsk tsk, you need to work on your grip strength more. DO NOT GET WRIST STRAPS.

Whoa! It could be that,but then again,THERE COULD BE SOMETHING WRONG MORE THEN A WEAK/UNCONDITIONED WRIST! @ Lonesilver,what is your weight,how long have you been working out in general(not just on this program)?

 

[blinkwatt]

exception: a proven program like rippetoe's that specifically calls for more, in that case squatting 3x a week (but then you don't deadlift often or much in his program).

Oh gosh.......this is just my personal expierence from people that I have seen go on that Rippetoe program,it's garbage!
Example;
http://forum.bodybuilding.com/showthread.php?t=902315
The posters claims to gain 30lbs of muscle in 15 weeks!?!? Hahahahaha,not even people on roids see gains like that.
I don't care what it is(except cardio) no exercise should be done more then twice a week max. If you push hard enough there shouldn't even be enough days where you legs are in a condition to lift again three times a week. Trust me,I used to do the 3x a week for legs=counter productive. I don't recommend advice to others that I have not seen or gone through myself.

 

[md3sign]

Oh gosh.......this is just my personal expierence from people that I have seen go on that Rippetoe program,it's garbage!
Example;
http://forum.bodybuilding.com/showthread.php?t=902315
The posters claims to gain 30lbs of muscle in 15 weeks!?!? Hahahahaha,not even people on roids see gains like that.
I don't care what it is(except cardio) no exercise should be done more then twice a week max. If you push hard enough there shouldn't even be enough days where you legs are in a condition to lift again three times a week. Trust me,I used to do the 3x a week for legs=counter productive. I don't recommend advice to others that I have not seen or gone through myself.

Well your personal experience sucks. I gained 42lbs in 4 months on rippetoe, a lot of it being muscle mass: http://forum.bodybuilding.com/showthread.php?t=923892

I'm not genetically gifted or any bs like that. It's called dedication and beginner gains.

And no offense, but that's some sh!tty advice. Programs like rippetoe, WS4BB, 5x5, etc work for a reason. Let's not even get into Milk & Squats / Supersquats.

OP - to answer your question, deadlifting HEAVY 3x a week is a bit much for your CNS. You can still do assistance back work 2-3x week, but I only deadlift once now (I used to deadlift once or twice a week on rippetoe depending on the week, but that was a completely different split than the one I'm on now).

 

[blinkwatt]

Well your personal experience sucks. I gained 42lbs in 4 months on rippetoe, a lot of it being muscle mass:

No offense,but half of that wasn't muscle. Don't get me wrong,you are pretty big and I'm sure your very strong,but there is a reason why this guy weights 25 lbs. less then you at the same height.
http://bodyspace.bodybuilding.com/Knife0022/

I think beginners should post their intended goal, either bodybuilding or strength, then we should be able to more accurately help them.

 

[LoneSilver]

I weigh 210 6-3 6-4 and been liftng since 89 with layoffs in there too no major bodybuilding though but just getting back into serious lifting as of late and surprisingly feel pretty strong starting back just never gave the deadlift much focus before but I guess with the weight I am using now isn't really much I guess to really get overtrained.

I did 175 for 4 reps today and thats not my max so just feeling this out until I find the right combination of weight that suit me but I'd like to build mass as well as strength along the way but don't want to overtrain and want to give my body time to grow after each workout I do.

Thanks

LoneSilver

Whoa! It could be that,but then again,THERE COULD BE SOMETHING WRONG MORE THEN A WEAK/UNCONDITIONED WRIST! @ Lonesilver,what is your weight,how long have you been working out in general(not just on this program)?

 

[Aaron B]

here's a simple way to start out on deadlifts:

Figure out your 1 rep max (1RM) for the deadlift. Take 80% of your 1RM and do 10 sets of 3 repetitions.

If your max is 300 pounds, use 240 pounds for your workout.

 

[Hydroblunt]

Deadlifts are great for true strength, but not a top exercise for mass & look.

Strength & muscle mass are not the same thing, far from it.

 

[cuzza]

Deadlifts are classed as the #1 exercise amongst most lifters for MASS. They target most of your posterior chain, where a huge amount of muscle is located...

Also, I haven't tried these programs, but many high frequency coaches abdicate doing body parts at least 4, even 5 times a weak - albeit not with a high intensity. These programs get good reviews - look up Chad Waterbury... and I'm not qualified to have a go at them. Might be worth checking out.

 

[Hydroblunt]

Deadlifts are classed as the #1 exercise amongst most lifters for MASS. They target most of your posterior chain, where a huge amount of muscle is located...

Not to say you're wrong, cause you are not, but isometrics are the trick of mass and body building. So there are exercises that are better than deadlifts, squats & bench for mass & size. But isometrics build useless uncoordinated muscle that has no real purpose, hence why bodybuilders don't win strength competitions.

Strengthwise, I have found deadlifts to be the best weight exercise, it hits many coordinating muscle groups. Comparing to Bench & Squat, I reckon it builds more mass since it affects almost the whole body.

 

[cuzza]

Haha, every month or something me and my mates go to my mates garage, (bench, bar, etc) and just basically see what we can max benching. It's just a laugh, nothing serious... probly half of us workout and half don't. So it's something or nothing.

Barely relevant, just saying a nice place to do 1RM on something, haha.

 

[spesmilitis]

Tsk tsk, you need to work on your grip strength more. DO NOT GET WRIST STRAPS. once you start getting really strong, your grip will be unproportional to your lifts. You need to use the over under grip. One hand palm facing in, one hand palm facing out. That should hold nicely, unless you have really weak wrists, then I recommend lowering the deadlift weights.

No need for grip strength to come in the way of lower body strength. Use straps, then do additional grip/forearm work.

 

[LoneSilver]

Thanks all for the additional info, it's very helpful indeed and appreciate the time you all take to answer my questions.

I am taking the weekend off and feel pretty good this morning as I write and looking forward to next week.


Be well all.

LoneSilver