Which is beter for strength gains (Deadlift)

[OZ-USF-UFGator]

I'm toying with my deadlift programming a bit. Last week, I pulled

Doubles to 1 rep of 405 pounds (which is 90-95% of my 1rm)

Back off - 325 X11 (great conditioning tool)

Ignoring injury risk and conditioning benefits, if I had done my back off in 2 sets of 4-6, rather than 1 all out set of 11 what likely would be the strength training effect (extrapolated to a few months of training)

Equal results
1 set = stronger
2 sets = stronger

reading PP3 several times, I would guess equal, as it seems volume (at or above a minimum intensity threshold drives strength the most).

[Erok]

I've been doing Andy Baker's three-week deadlift cycle (the one he gives away when you visit his website), and am having a great time of it. The framework is infinitely tweakable.

Oh, I just now see your actual question: I think you'll have better luck with 2 sets, but more reps. eg: if you were going to pull one set of 10, make it two sets of 6. if one set of 8, then two sets of 5. I can't ignore injury risk in my calculation - but, you get that many more reps added to total volume, which equals more training effect. That's my humble opinion.

[Cody]

How long do you think you'll bee able to add weight (increasing total tonnage) to your 11 rep-max? How long will you be able to add weight to a submaximal 4-6 rep set? What will elicit a response from the General Adaptation Syndrome?

[Bryan Dobson]

I think you would be better off doing something like
405x2
395x2
385x2
If you want to increase the deadlift. I would start with 5s and 4's then after those run out of steam go to 3s then doubles. Dropping 20% is too much and won't be the same kind of training effect as the first set was so the additional volume is too light.

[OZ-USF-UFGator]

I think you would be better off doing something like
405x2
395x2
385x2
If you want to increase the deadlift. I would start with 5s and 4's then after those run out of steam go to 3s then doubles. Dropping 20% is too much and won't be the same kind of training effect as the first set was so the additional volume is too light.

Sounds brutal!

[Bryan Dobson]

Brutality works

[Meshuggah]

Heavy doubles or triples are where it's at for the DeadLift.

[PaulBeech]

I've been doing Andy Baker's three-week deadlift cycle (the one he gives away when you visit his website), and am having a great time of it. The framework is infinitely tweakable.

Oh, I just now see your actual question: I think you'll have better luck with 2 sets, but more reps. eg: if you were going to pull one set of 10, make it two sets of 6. if one set of 8, then two sets of 5. I can't ignore injury risk in my calculation - but, you get that many more reps added to total volume, which equals more training effect. That's my humble opinion.

I can't find that. Do I have to sign up for the newsletter?

[Erok]

I can't find that. Do I have to sign up for the newsletter?

It's that "Is your Deadlift Stuck? (Or does it just suck?)" thing on the home page.

[Jordan Feigenbaum]

Heavy doubles or triples are where it's at for the DeadLift.

Singles to heavy 5's. Yep. 11's are cardio.