Deadlifting Instructional Video
by Dr. Graham
Published: Wed, 21 Jan 2015
Dr. Graham gives deadlift instructions and much much more in our 80/10/10 Family Membership Program. Here is a free sample of the instructional videos. Transcript below.
Transcript:Hi, Dr. Doug Graham here with today's deadlifting tip.
Today, I want to talk to you about how many sets to do when you're working out, how many reps to do when you're working out, and how often to do them. When we're looking for purely for strength development. When we're lifting for strength development, it does not take a lot of repetitions. I'd be looking in the three to four range. If you can make four repetitions, you can make the weight a little heavier. If you can't make three repetitions, then the weight is likely to heavy. Not for that day necessarily, but for you to face it again and again and again. If you can get to four reps, add a couple of pounds. Add as much as three or four or even five percent of the weight of the bar. If you can't make even two repetitions, the weight is really heavy for training purposes.
We're looking at three sets of three reps, and you've done your work for the day. If I can lift this bar three times in one set, lift it three times again in a second set, lift it three times again in the third set, and then maybe go, "Oh, you know what? I've got one more in me, and I can get that fourth repetition," that I know that the next time I can come deadlift, I can start just a little bit heavier. I'm still likely going to make three times three times three. That's my goal. Three times, three sets, three repetitions in each set. If I possibly can train as frequently as three times per week, that would be idealistic. Some people don't have the physical recovery for various reasons where they don't have the emotional, mental capacity to face heavy deadlifting three times a week. Fine, understandable, completely fine. Do it three sets of three reps, twice a week. You'll still make fantastic strides in your deadlifting.
This is Dr. Doug Graham, reminding you to deadlift.