What is the weight setting for deadlift? Explaining the effective method and optimal number of repetitions
Deadlifts are an exercise for training the muscles of the back and buttocks . Many people who are doing deadlifts for the first time would like to know the appropriate weight, number of repetitions, and tips for the movement.
In this article,
- Deadlift Tips
- Deadlift weight setting
- Deadlift Sets
This article will explain how to do the deadlift. If you can do the deadlift, you can train the large muscles of your body, which will increase your energy consumption and make it effective for dieting. Through this article, you will learn the tips for the deadlift and apply them to your regular training.
What is the Deadlift?
The deadlift is an exercise that trains the muscles of the back, buttocks, and legs evenly, and is known as one of the BIG3 of muscle training. The BIG3 are the deadlift, bench press, and squat, and are characterized by training the large muscles of the body called the large muscle groups. Training the large muscle groups increases the basal metabolism, changing the body into one that is more likely to lose weight.
As a beginner, it is difficult to think of a menu, so it is better to first learn the movement of the deadlift and focus on training the large muscles. In this chapter, we will explain the basic movement of the deadlift and the parts of the body that can be trained.
Deadlift Basic Movement
The basic movements for the deadlift are:
- Place the bar at your feet and stand with your feet shoulder-width apart
- Grab the bar in a squatting position, slightly wider than shoulder width apart
- Raise the bar until your body is straight.
- Lower the bar
- Repeat the above
One thing to note is that when lowering the bar, be careful not to let it bounce on the floor. Also, when lifting the bar, be conscious of keeping your body straight from your hips to your head.
When the bar exceeds the knee position, it will be easier to lift the bar if you put force into your buttocks. When lifting the bar, be careful not to shrug your shoulders. If your shoulders are shrugged, you will stimulate the shoulder muscles. With the correct form, the deadlift will efficiently load the large muscles of your body.
Muscles that can be trained
There are three main areas that are trained with the deadlift:
- Latissimus dorsi
- Gluteus Maximus
- Erector spinae
The characteristics of each part are as follows:
|
Latissimus dorsi |
Gluteus Maximus |
Erector spinae |
|
|
Features |
A large muscle that extends from the center of the back to the armpits |
Muscles in the buttocks |
Muscles along either side of the spine |
|
Operation |
Acts by pulling objects towards you |
It works when swinging your thighs back |
It works when you lean your torso backwards or to the side. |
|
effect |
Create a big, muscular back and a slim waistline |
Strengthens the core and creates strong legs |
Creates a straight and beautiful posture |
Understanding the parts of the body that are worked by the deadlift and the muscles used in the movement will lead to correct form. Correct form also reduces the risk of injury , so it's important to deepen your understanding of the basics about each part before training.
[By purpose] Average deadlift weight and number of sets
In this chapter, we will divide the purpose of deadlifts into muscle hypertrophy and weight loss, and explain the recommended weight and number of sets for each purpose.
It can be difficult to know the weight or number of sets to aim for, especially for beginners or those trying deadlifts for the first time. It is easier to work on training if you have a guideline for each purpose , so make sure you understand the contents of this chapter before starting deadlifts.
If your goal is muscle hypertrophy
If your goal with deadlifts is to build muscle, use a weight that allows you to do 6 to 10 repetitions per set. To achieve muscle hypertrophy, you need to push your muscles to their limits through training. If the weight is too light, you won't be able to stimulate your muscles sufficiently, so it's recommended that you use a weight that allows you to do a maximum of 10 repetitions.
However, if your goal is to build muscle, you may want to build a muscular body. In that case, choose a weight that allows you to do 10-12 repetitions per set.
If you want to build up your body, you should be more conscious of the weight rather than the number of reps (the number of times you lift the bar), but if you want to build moderate muscle, it's better to increase the number of reps with proper form rather than the weight. Doing 2 to 3 sets will provide sufficient stress to your muscles.
If your goal is to lose weight
If your goal with deadlifts is to lose weight, limit yourself to 15 repetitions. Because the repetitions increase, you can lift less weight than if you were trying to build muscle.
The important thing about dieting is to burn fat, so it is more effective to do more repetitions than weight. As with muscle hypertrophy, we recommend 2-3 sets. Also, when training, be aware of your form and keep a consistent rhythm .
Deadlift Tips
In this chapter, we will explain some tips for deadlifting. Deadlifting is one of the most important exercises, and is called one of the BIG3. However, the form tends to be difficult, so if a beginner tries to lift heavy weights right away, they run the risk of injury. Incorrect form puts a lot of strain on the lower back, so be sure to remember the tips.
Below we will explain three main tips on how to make it easier to lift the bar and reduce the risk of injury.
Tip 1: Spread your legs
If you're having trouble feeling stable when deadlifting, try spreading your legs apart. If you're not used to your deadlift form, your body will tend to wobble when you lift the bar.
In most cases, the width of your legs is the cause of your body being unstable . Widening your legs will lower your center of gravity and bring you closer to the bar. Reducing the distance between the bar and your body will increase your sense of stability and prevent your body from leaning forward. A stable posture makes it easier to lift weights, so this is a recommended tip for beginners who have difficulty lifting the bar and for those who are working to increase the weight.
In addition, lowering your center of gravity also makes it easier to use your leg muscles, making it easier to handle heavy weights. If you're worried about stability, try deadlifting with your legs wider than usual.
Tip 2: Change to an alternate grip
If you're having trouble deadlifting more weight, try switching to an alternate grip, which is a way of holding the bar with your right hand on top and your left hand on bottom.
The most common grip is the overhand grip, where you hold the bar from above with both hands. This is the so-called normal grip, and is suitable for beginners and those handling light weights. However, as the weight increases, the bar tends to slip. The alternate grip allows you to hold the bar without slipping, even with heavy weights, so it is a grip used by advanced users as well.
Deadlifts are exercises that train the large muscles of the body, so you handle heavier weights than other exercises. Until you get used to the form, there is no problem with an overhand grip, but once you get used to the form and want to increase the weight, it is a good idea to switch to an alternate grip at an early stage.
Tip 3: Avoid rounding your back
Be careful not to round your back while doing the deadlift. If your back is rounded, it puts extra strain on your lower back, which can cause lower back pain. When lifting the bar, keep your chest up and your lower back slightly bent to prevent your back from rounding.
If you find yourself arching your back, it's probably because the weight is too heavy. Lifting heavy weights is important for muscle growth, but if you push yourself too hard and end up injuring yourself, it's all for naught.
Don't rush into training . Rather than lifting heavy weights, training with the correct form will stimulate the targeted area more accurately. To prevent injury, if you determine that you cannot perform the deadlift with the correct form, reduce the weight. It is important to train with a weight that you can comfortably handle.
Benefits of the Deadlift
In this chapter, we will explain the effects of the deadlift. The deadlift is an exercise that trains large muscles, so it consumes a lot of energy and is effective for dieting . It is also suitable for training parts of the body that are prone to gain fat, such as the gluteus maximus, and can help you achieve a slimmer body shape.
In addition, the deadlift is an exercise that helps improve your posture . Understanding the effects and working hard at training can make your daily exercise more enjoyable and set new goals for you. In this chapter, we will deepen your understanding of the effects of the deadlift and increase your motivation.
Effect 1: Improves posture
One benefit of deadlifts is that they improve your posture.
The latissimus dorsi and thigh muscles, which are trained in deadlifts, are classified as "antigravity muscles" that are necessary for maintaining posture. We are able to maintain normal posture in our daily lives because our antigravity muscles work unconsciously. Normal posture can be maintained by balancing the gravity of the earth and the antigravity muscles. If the strength of the antigravity muscles decreases, it becomes difficult to maintain correct posture, which leads to a deterioration of posture.
The reason why older people cannot stand for long periods of time and find it difficult to sit and stand is because the strength of their antigravity muscles decreases with age. By engaging in deadlifts as part of your daily training, you can develop your antigravity muscles and prevent your posture from deteriorating due to muscle weakness. If you do a lot of desk work and have a habit of hunching your back, or if you want to improve your posture, try deadlifting to train your antigravity muscles.
Effect 2: Effective for dieting
Deadlifts are an effective exercise for dieting. Most of the muscles trained with deadlifts are large muscles in the body, such as the latissimus dorsi, thigh muscles, and gluteus maximus. Training muscles with large areas increases energy consumption, resulting in efficient fat burning.
If you are trying to lose weight, you should do exercises that train large muscles, such as deadlifts. Training large muscles also helps improve your basal metabolism. Simply put, basal metabolism is the energy you consume in your daily life. Basal metabolism does not include the energy consumed during training, so remember that it is the energy your body consumes from the time you wake up until the time you go to bed.
Training large muscles improves your basal metabolism, so you will consume more energy even if you are not training. In other words, the more muscle mass you have, the easier it will be to lose weight. If you do deadlifts for the purpose of losing weight, you will develop large muscles and naturally lose weight. If you want to get slimmer, incorporate deadlifts into your daily training.
Effect 3: Create a well-balanced body shape
The advantage of deadlifts is that they can evenly train the muscles in the back of the body, such as the back, buttocks, and thighs. For men, developing the back muscles will give you a muscular upper body. For women, it will lead to a slim waist and hip line. If you have an ideal body type, do deadlifts to evenly train your large muscles.
Tools to help you perform the deadlift
In this chapter, we will introduce tools that are useful for doing deadlifts at home. Of course, you need a barbell and plates (weights) to do deadlifts, but when training at home, you need to think about measures to prevent noise and damage. If you live in an apartment, you need to be considerate of your neighbors, and if you are renting a house, you need to make arrangements to prevent damage to the room.
The tools introduced below are not only useful for training, but also include items that can prevent noise and scratches. Please use them as a reference when creating a training environment at home.
Tool 1: Barbell
Since the deadlift is an exercise that involves lifting a barbell, a barbell is essential for training at home. When training at home, be sure to choose the length of the barbell carefully.
Most barbells are 2 to 2.2 meters long. A length of around 2 meters will fit in most rooms, so if you're not sure which barbell to choose, it's best to choose one that's around 2 meters long.
Also, the weight of a single barbell is generally 20kg. For women or those who are not very strong, there are also 15kg barbells, so it is safe to choose a lighter one. Uchino Gym has a wide selection of barbells, and you can choose both 15kg and 20kg. If you want to use a barbell for training at home, choose one from Uchino Gym.
Tool 2: Plate
Plates are essential for adjusting the weight of the deadlift. Plate weights are generally 5kg, 10kg, 15kg, and 20kg, so choose the one that suits the weight you will be lifting.
Additionally, plates come in metal and rubber-coated varieties. If you are using them for training at home, we recommend rubber-coated plates. They are quieter than metal plates, and are less likely to scratch if they come into contact with a wall or floor. When training at home, you need to be extra careful about noise and scratches, so using rubber-coated plates should be no problem.
Uchino Gym offers plates of various weights, including rubber-coated plates that are suitable for training at home. If you want to take measures against noise and scratches, consider using Uchino Gym plates.
Tool 3: Mat
A mat is an essential tool for training at home. Laying a mat can protect the floor and reduce noise, so be sure to have one when training at home. In deadlifts, the barbell and plates come into contact with the floor, so the floor is easily damaged.
The barbell alone weighs over 10kg, so if you don't protect it, it will easily get scratched just by placing it on the floor. If you lay a mat, the plates will not get scratched even if they come into contact with the floor, so you can train with peace of mind.
Uchinogym sells joint mats that can be combined or cut to fit the size of your room. We also have mats that are 50-100cm square, so please choose one that suits your home environment.
Deadlift: Choose the right weight for your training
The weight and sets for deadlifts will vary depending on your goal, so choose the correct weight that suits your goal and start your training.
If you are a beginner, it may take some time to get used to the deadlift form. Avoid overdoing it with heavy weights, and use light weights until you have established your form to avoid the risk of injury.
Deadlifts are a useful exercise for training large muscles evenly, so learn the correct form to get the body you want. Deadlifts can also be done at home if you have the right equipment. However, when doing them at home, you must take measures to prevent damage and noise. Look for barbells, which are essential for deadlifts, and rubber-coated plates and mats that prevent noise and scratches at Uchino Gym.
