The more advanced and comfortable you feel deadlifting, the more flexibility you get to start having.
You can go lower in reps for a more focused approach on maximal strength or go higher in reps for more hypertrophy.
Additionally, you’ll feel more comfortable pushing the intensity, allowing you to get closer to failure with your reps.
Guidelines for deadlift sets and reps for intermediate and advanced lifters:
- Perform 3 - 4 sets of 3 - 12 reps.
- Rest 3 - 5 minutes for a rep range of 3 - 5 and 2 - 3 minutes for a rep range of 6 - 12.
- Do 1 - 2 practice rounds as you ramp up the weight.
- Leave 1 - 2 reps in reserve (RIR) on each set.
