Keep in mind that the Deadlift is primarily a strength movement; it is not meant to be high-repetition, muscular-endurance exercise. Trying to hit 20 reps will do nothing but set your progress back.
Due to the mechanics of the lift, muscular failure and fatigue occur quickly. If performed to fatigue, your form will falter and you will be at risk for injury. Therefore, focus on low reps performed with heavy loads. Depending on your training cycle, reps should be between one and six, and weight should stay between 85 to 95 percent of your one-rep max.
Finally, make sure to perform the exercise at or near the beginning of your workout so your muscles are not exhausted.
Michael Palmieri is the president and founder of The Institute of Sport Science & Athletic Conditioning. He has lectured for several major organizations and associations and written numerous articles for multiple media outlets. He currently serves as state chairman for the National Strength & Conditioning Association, a state director for the North American Strongman Corporation and a judge for the International Natural Bodybuilding Association. A former powerlifter, Palmieri has been in the industry for more than 20 years. He is currently pursuing his master’s degree in biomechanics at UNLV.
