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Old 03-23-2007, 12:55 PM   #1
Jay L Swan
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Default volume vs max in deadlift

I'm wondering if the ratio between deadlift volume and max acts as any sort of diagnostic.

My "sorta max" DL is somewhere around 265-270. Today I did 10 sets of 3 at 235 in about 20 minutes. This wasn't a max test by any means; I just wanted to see how long it would take to do 10 triples with comfortable rest periods. Does this mean anything useful? Bodyweight is about 150-155, and I usually only deadlift once every 10-12 days.
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Old 03-23-2007, 01:11 PM   #2
Mike ODonnell
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Jay I am sure there are all scientific formulas for predicting 1Rmax based on other reps such as 3..5...8..10, but those are best guess as all our muscle fiber makeups are different....for example someone may be great at lower reps and heavy weight....doesn't mean they can pound out 50% at high reps.....and the reverse...you may be great at a low weight for 15 reps...but that may not lineraly correspond to a 1Rmax. In the end you will see your strength go up as long as you are progressing in volume per session, whether that be more reps per set or more weight. Of course rest periods play into the volume potential too as you will be stronger with longer rests.
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Old 03-23-2007, 01:22 PM   #3
Greg Everett
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like mike said, there are charts to predict RMs based on various other RMs, but variation in accuracy is significant among individuals.

what exactly are you trying to determine?
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Old 03-23-2007, 02:33 PM   #4
Jay L Swan
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This was more just idle curiosity more than anything else. I guess I'm not really trying to determine anything in particular.

I have been experimenting with using high volume weighted pullups to improve my max weighted pullup, and it has worked quite well.

I did this workout on a whim today, but I think I might do it more often to see what it does to my max, if anything.
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Old 03-23-2007, 02:38 PM   #5
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In general...any reps done between 1-10 will increase strength.....reps 1-5 increase the most strength...however you still get added strength benefits in doing reps 6-10. In total volume work, if you do somewhere in the range of 20-30reps it's more strength.....30-50 will also have some strength but is leaning more towards hypertrophy.
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Old 03-23-2007, 02:47 PM   #6
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This might be of some use.

http://www.startingstrength.com/files/sample200.pdf
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