When you’re trying to build strength, power is the focus. To build bulk or increase endurance, you want to do more reps with a shorter recovery period in between. In general, strength training requires shorter sets with a longer recovery period between them. In 2009, the American College of Sports Medicine released their models for strength training which included rest period recommendations. But if you want to bulk up or gain endurance, less time is best. Want to build strength? Then the longer you wait, the better. The findings suggest that passive rest, particularly a supine (lying face up) or seated position, can better manage your heart rate, respiratory rate, work rate, and recovery between heavy sets.How long you put down your weights between sets really depends on your workout goals. This theory stems from original research published back in 2016, investigating performance in the CrossFit world. If you’re focusing on muscular endurance, the 20–60-second rest zone can enhance repetition velocity.Īs it turns out, your rest position might be just as important as your rest time.If you’re targeting muscular hypertrophy, 30–60 seconds of rest between sets can encourage mass-building and boosted growth hormone levels.If you’re aiming for muscular power, the 3–5-minute zone is also ideal, particularly for a reliable 1RM estimate and safety.If you’re training for absolute strength, 3–5 minutes of rest between sets is ideal for training at higher intensities and squeezing in more volume per workout.The list below explains the results of a 2009 review published in Sports Medicine: Instead, split your deadlift training into 2–3 sessions, experiment with 50–90% of your 1RM, and try 10–15 total sets a week! Can You Deadlift 3 Times a Week?Īs is the answer for almost everything fitness-related, that depends! So the question is: are you training for pure strength, mass, power, endurance, or something in between? If you’re a somewhat seasoned lifter, none of this really applies. Beginners often reach fatigue after just one heavy set a study from 2013 found that one set of high-intensity weightlifting was just as effective as three sets for building strength.Heavy deadlifts are ridiculously draining for beginners, both mentally and physically, recruiting nearly every major muscle group and putting you at risk for “neural fatigue.”.
With a 5-rep cap, you’re likely training within 87% of your 1RM anyway, which tends to be quite taxing on untrained muscles any more than one set could feel like overkill.However, the seemingly flimsy logic makes sense from the noob’s perspective: (To make matters worse, it’s five reps, and sometimes you’ll do another set later in the week.) One - yes, one - set of heavy deadlifts per workout. In those newbie days of training, you can’t wait to knock out zillions of sets until your muscles shake and tears well up in your eyes (or, as we say, “sweating from the eyes”).īut programs like Starting Strength and StrongLifts tend to be a bit … disappointing for anyone hoping to spend hours in the gym and essentially crawl to the car.
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