Sets and reps for deadlifts, SLDL, etc.

**johnsbod** · 05-07-2005, 06:31 AM

I haven't been doing DC for that long, and have a very basic question that I'm sure some of you guys can answer. The "manual" that circulates about DC says to do exercises like deadlifts, SLDL, and other potentially "dangerous" exercises because of fatigue in sets of 6 until you can't complete a set. Now I am seeing people doing something differant, like a set of 8 and then a real heavy set of 4. How are you guys doing deadlifts and other exercises like this?

kwyckemynd00 · 05-07-2005, 07:49 AM

8,4 is the most common I see posted.

Gollum · 05-07-2005, 09:08 AM

Right, the suggested method of floor deadlifts and rack deads is to do a heavy set of 8 and then an even heavier set of 4.

For SLDL you could go with one straight set of 12 or the 4 sets of 6 method you mentioned. You probably wont get 6 on your last set, more like 2-5 but thats fine.

For other back thickness exercises like bent rows, t-bar rows and the like we go with a straight set 12.

nomuscle · 05-07-2005, 03:49 PM

i do 6,8,10 is this ok? or am i prone to get hurt

chris2489 · 05-07-2005, 05:57 PM

I just do 1 set of 4-8 reps, but you should do what is recommended and then make adjustments if needed.

**johnsbod** · 05-07-2005, 07:29 PM

Quote:

Originally Posted by Khan

As gollum stated:

One set of 8, then one set of 4.

On some movements for back like T-Bar Rows it is just one straight set of 12.

Seated Cable Rows are the ONLY back movement you can RP.

Straight-Legged Deads and Sumo Presses are different because they're for hams, in that case it is just a straight set of 12.

Thanks. Seated cable rows are the only exercise I have been RPing, so I think I'm all set now.

EDIT: I should have said the only back exercise that I am RPing.

**johnsbod** · 05-07-2005, 08:01 PM

Rather than edit a 3rd time, what I meant was that I was only using RP on seated cable rows for back thickness exercises.

05-07-2005, 06:31 AM	#1
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,965 Recipes: 0 Rep Power: 62	Sets and reps for deadlifts, SLDL, etc. I haven't been doing DC for that long, and have a very basic question that I'm sure some of you guys can answer. The "manual" that circulates about DC says to do exercises like deadlifts, SLDL, and other potentially "dangerous" exercises because of fatigue in sets of 6 until you can't complete a set. Now I am seeing people doing something differant, like a set of 8 and then a real heavy set of 4. How are you guys doing deadlifts and other exercises like this?

05-07-2005, 05:57 PM	#5
chris2489 Amateur Join Date: Mar 2005 Location: wilmington, North Carolina Posts: 70 Recipes: 0 Rep Power: 4	I just do 1 set of 4-8 reps, but you should do what is recommended and then make adjustments if needed. __________________ For the highest quality at the rock bottom lowest price go to trueprotein.com 5% discount code-CHK284 trueproteincanada.com 5% discount code-CHK284

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05-07-2005, 07:49 AM	#2
kwyckemynd00 Amateur Join Date: Apr 2005 Posts: 34 Recipes: 0 Rep Power: 0	8,4 is the most common I see posted.

05-07-2005, 09:08 AM	#3
Gollum Amateur Join Date: Apr 2005 Posts: 27 Recipes: 0 Rep Power: 0	Right, the suggested method of floor deadlifts and rack deads is to do a heavy set of 8 and then an even heavier set of 4. For SLDL you could go with one straight set of 12 or the 4 sets of 6 method you mentioned. You probably wont get 6 on your last set, more like 2-5 but thats fine. For other back thickness exercises like bent rows, t-bar rows and the like we go with a straight set 12.

05-07-2005, 03:49 PM	#4
nomuscle Amateur Join Date: Apr 2005 Posts: 79 Recipes: 0 Rep Power: 4	i do 6,8,10 is this ok? or am i prone to get hurt

05-07-2005, 08:01 PM	#7
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,965 Recipes: 0 Rep Power: 62	Rather than edit a 3rd time, what I meant was that I was only using RP on seated cable rows for back thickness exercises.