Sometimes you just need more volume to progress a lift.
But with the addition of training volume, success or failure is often predicated on the details.
Yes, we need more, but how do we add the extra work without going too far?
This can be especially tricky with Deadlifts.
As many of you have experienced, fatigue build up in the lower back can really do a number on your training.
Everything suffers.
And sometimes it seems like it takes forever to dissipate.
So let’s investigate some strategies that I use to add Deadlift training volume to a client’s routine.
#1: Add it in slowly.
As a general rule I don’t add more than 3 sets at a time of barbell based deadlift volume to a client’s routine. This includes Deadlifts but also close variations. Hold it here for a bit and see what happens before adding more.
#2: Use variations.
You don’t have to just pull more Deadlifts. Close barbell variations absolutely count in your pulling volume. Stiff leg Deadlifts, Deficit Deadlifts, Rack Pulls, Goodmornings, etc.
This has several advantages in terms of strengthening weak points, building muscle mass, and fatigue management.
Usually the most physically and mentally worn out lifters I encounter are the ones trying to build massive amounts of volume on the same series of lifts over and over again.
Expanding your arsenal of exercises will keep you mentally and physically more fresh and less beat up.
#3. More Squats
Squat volume is Deadlift volume, in my opinion. The overlap on these movements is so large in terms of muscle mass used that you can certainly make a case that Squat and Deadlift volume cannot really be fleshed out from one another.
If you want more lower body volume, and more Deads are gonna beat you up, consider adding more squat volume. This might be especially helpful to use a variation that is more Deadlift specific like Paused Pin Squats, Paused Box Squats, or use the Safety Squat Bar.
#4: Use CAT / DE
If you opt for more sets or an additional day of straight Deadlifting volume – consider the use of Dynamic Effort or Compensatory Accleration Training.
A lot of volume can be done with this method without the accompanying fatigue.
Instead of gut-busting sets of 5 (highly effective but can only be used sparingly), try doing 5-10 sets of 1-3 reps between 70-85%. Pull each rep with maximal concentric speed and use 30-120 second rest between sets.
#5: Consolidate as much as possible
I’m not a huge fan of multiple heavy pulling movements multiple times per week. Yes, I know that many people pull 2-3 days per week and if that is you – fantastic. Nothing is universal.
But a whole lot more of you do not recover well pulling from the floor multiple times per week.
My client Shelly Stettner, who recently won her class at the IPF Worlds only pulls one time per week. We do a lot on that one day.
After 3 sets of Safety Bar Squats, we hit a top single on the Deadlift, 3 back off CAT sets, 3 sets of block pulls, and then some rows to finish off.
Later in the week we do our Squat workout which consists of 4 sets of squats, 3 sets of belt squats, and 3 sets of Reverse Hypers. We don’t do heavy pulling on this session.
Separating the Block Pulls and Deadlifts on separate days would NOT make recovery easier!
Here’s hoping for some big pulls this week!!!
Andy
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