In this article, we will explore the common belief that deadlifting more than once a week is detrimental to your performance and discuss the potential benefits of incorporating additional deadlift sessions into your training routine. We will examine the claim, the reality of deadlifts and fatigue, situations where more deadlifting may be advantageous, and the best approach to incorporating more deadlifts into your program.

The Claim: Deadlifting More Than Once a Week is Harmful

Many powerlifters believe that deadlifting more than once a week can lead to excessive fatigue and poor performance. Deadlifts appear to be more fatiguing than equivalent sets and reps of squats or bench presses, especially when lifting heavier weights. This increased fatigue can lead to a feeling of weakness in the lower back and negatively impact performance in subsequent workouts.

Understanding the Reality of Deadlifts and Fatigue

While it is true that deadlifts can be uniquely fatiguing, this doesn’t necessarily mean that all individuals should avoid deadlifting more than once a week. In fact, some lifters may benefit from more frequent deadlift sessions, as long as they approach their training intelligently and with respect for their body’s recovery needs.

Groups That May Benefit from More Frequent Deadlifting

• Smaller lifters, especially females: These individuals tend to accumulate less fatigue and recover faster. They may be able to perform two hard deadlift sessions per week, leading to better overall results.
• All lifters: Adding a lighter, technique-focused session later in the week can help improve deadlift form and contribute to better performance in heavier sessions.

Constructing a Deadlift Program with More Frequency

Here are two sample deadlift programs for different types of lifters:

Small Female Lifter

• Monday: 4 sets of 3-4 reps at RPE 7-10 (heavy session)
• Wednesday: 4 sets of 5-6 reps at RPE 7-10 (lighter, but still hard session)
• Friday: 3 sets of 3 reps at RPE 5 (technique-focused session)

Large Male Lifter

• Monday: 4 sets of 3-6 reps at RPE 7-10 (heavy session)
• Thursday: 3 sets of 3 reps at RPE 5 (technique-focused session)

Finding the Best Approach for Your Deadlift Frequency

Start with your current deadlift frequency and consider adding a technique-focused session to your training. Monitor your progress and adjust your program as needed, potentially adding another hard session during deadlift-priority mesocycles. Remember to reduce squatting volume during these periods to make room for additional deadlift recovery.

Conclusion

While deadlifting more than once a week may not be suitable for everyone, certain individuals may benefit from increased deadlift frequency. By incorporating additional technique-focused sessions and adjusting your training program intelligently, you may experience improved deadlift performance and overall strength gains.