How to Deadlift more than 1x per week (Tips to increase your deadlift + FREE deadlift program)

hey guys in this video we cover how to deadlift more than 1x per week. This gives you some tips on how to increase your deadlift and a free 12 week deadlift program to try out with higher frequency. I've heard so many time you shouldn't deadlift more than 1x per week, however increasing my deadlift frequency is what got my deadlift through a plateau and hitting some new PR's. This approach has worked for me and tons of athletes I've coached so I figured it was worth making a video on. Enjoy!
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[@SzatStrength]

LETS MAKE THE WORLD DEADLIFT AGAIN!

[@AlanThrall]

Very helpful insight, dude

[@Dad_Lyon]

Shiyyt dudebromo

[@StandStrength]

Google: DONT DEADLIFT MORE THAN ONCE Bing: deadlift every other day to be better than every other lifter

[@SzatStrength]

Hahha yessss

[@kredonystus7768]

Ecosia. Same result as bing but they planted a tree and didn't sell your info.

[@What-he5pr]

@@kredonystus7768 Chaotic good.

[@prateek1381]

That's the man that's the trainer I was searching for great it first video and I already sub him

[@jordan-zo7ou]

Hey man just wanted to drop a thank you. Have been following your deadlift three times a week program. I am in week 7. Before I started the program I could not budge 385lbs off the floor I just did 365lb for a fairly easy set of 5 and hit 411 for a set of 4 on the trap bar. Not huge numbers but I am getting stronger. Doing it the right way with no straps and hook grip feel like I am finally on a good path to steady improvement. Thanks again for the great content!

[@Dopedupster]

FINALLY!! I've been arguing about this with my gym homies for a while now. Glad I can now back up my arguments with this giga chad energy video.

[@fieldstrengthandathletics534]

This video needs at least 1 million views. Valuable information for strength athletes.

[@hubertsimpson1131]

Well I can say that I have went from squatting/deadlifting twice a week to three times and not only am I improving but I’m less sore, could also be newbie gains because I’ve only been lifting 1.5 years. Also have focused on my compound over my isolation exercises. For some dumb reason I prioritized those over my compounds. And my hex bar has helped with my sticking point. Plus your content. Thank you.

[@SzatStrength]

Helllll yes!!!!

[@theholynerd2324]

This is just perfect timing i was just going to rea my Deadlift program

[@noahlangston]

I think one of the biggest hurdles to deadlifting more frequently is a mental one. Particularly removing the idea that deadlifting multiple times per week means every session should be heavy. I know that was something I had to overcome in my lifting journey. We need more people like you spreading that message in the fitness community.

[@turbomanmechachrist]

I never heard about the 1x deadlift per week myth, I started by two times a week in my push/pull/legday split, and then I went on to three times, but it depends on how wrecked my body is from the splits. Most importantly I go about what feels good.

[@at0nal]

I was already so motivated by the time you said subscribe! Let's gooooo

[@kylefuller204]

Okay coach Joe, so after my conventional deadlift I tried out the trap bar. First time in probably 4 years, since high school ball. Maybe isn't the best back to back with a barbell to trap bar. But it felt really good. The lockout it strange because there is no resistance on your hips. Next deadlift day I'll start with the trap bar just because you've been loving it the past few weeks so much. Keep this content going! You're doing incredible stuff for lots of people.

[@brandonmauss5962]

Coach Joe, I cannot recommend the Paused Deficit Deadlift enough! Increasing my conventional pull numbers and it's fun to set PRs in new/obscure variations. ~1 inch deficit is perfect for me.

[@SzatStrength]

I’ve been doing them this whole block... brutal. But worth it.

[@evertha.serna.m.6941]

I need this motivation 💯💪🏻great advices.

[@SzatStrength]

Thanks for watching

[@MonsterMogster]

You are killing it lately Joe. Keep up the work!

[@pricerowland]

The beginning of this video has the energy of that old Shai Lebeouf "Do It" clip

[@jacobt6336]

Another idea for managing fatigue + maybe improving grip strength: varying grip technique. I started doing this for my current program and built an equal strength in both switch grips, increased my hook grip strength, and have been able to comfortably switch-hook grip. Currently, I do Conventional DL as my main movement one day and Conventional Block Pulls on a different day of my workout week. Week to week I try to add a little bit of weight on block pulls as I lower the height. I do a regular volume/work progression across each week for the conventional DLs. I programmed these two days out to the last week where I hit conventional DLs for 6x2 and then 12" block pulls for 3x2. My goal weight for conventional DL during maxouts the following week will fall naturally between the two days' working weights (but definitely exceed my previous lifts). Grip strength + technique has improved immensely doing this. I have been able to run through warmups raw with weight I never thought I would look at without a belt, let alone pull without straps. I absolutely believe pulling more than once a week can push you through plateaus and increase strength.

[@a.zeu1TV]

Thats actually the thing that ive been thinking of and looking sides for thanks alot

[@KanimWhite84]

I was digging it, so I subscribed.

[@ronin_9]

Thank you Joey for the great content! You the MAN!

[@nattylonglegz4506]

“The first one is going to be gear. I’m talking about tren-“ 😂😂

[@McMeatBag]

I'm gonna use this progression for my next strength block, but not for deadlifts :D

[@dcj84]

Interested! 🤔 Going to have to slow this down and break it down to my schedule. Deadlift in some need of help for sure.

[@theyetti90]

I started lifting in 04 (14 years old), and went to the number 1 BFS school in the country, during 05-08, and I don't think I ever heard this. I think we deadlifted at least twice a week, multiple sets. However I'm 31 now, and now I'm just doing it once a week. I'm good with progressing slower nowadays, as long as I keep progressing, and my body isn't beat.

[@parkerrish9024]

Awesome explanation! I needed to hear this

[@llHYS7ERIAll]

Deadlifting 3 times a week on my leg day and pull day helped me get to 335 from 225 in about 3 months. Alternating between the trap bar and straight bar helped a lot. Here's my routine that I did: 20 *135 20*225 10*275 5*315 1*335

[@Wo1fLarsen]

Thanks Joey! I'm pretty fired up to train with spring in the air, but I'll take all the inspiration I can get! 🤘🏼

[@SzatStrength]

Let’s fricken go!!!

[@chrismueller6449]

Great video! Can you make one about prioritization of different lifts? I.e. if you want to deadlift 3x per week then frequency of other lifts (e.g. squats) may need to come down etc.

[@leinekenugelvondoofenfocke1002]

Normally what is meant when it is said not to deadlift more than once a week is not to deadlift heavy from the ground more than once a week. That's when it starts taking more than it gives. Not that it is bad in every context though. If you are emphasizing deadlifts at that point you might cut volume from other things to do so. Like when you are having shoulder problems pressing. You could do less volume on the bench, and overhead so they don't compete with the deadlift for recovery resources. Or if you have an adductor tear, or knee problems you might knock down the sqwatz, and deadlift more.

[@rwieand]

Are you using RPE for this? To clarify for the accessory are you meaning 10 reps at RPE 7 for 2 sets for that first week of Block 1?

[@Taha_bakhshi]

What type of Newbie gains were you on? if it took you up to 600 lbs I want some

[@Brockthedog315]

I do full body workouts. Am 62 and I don’t try to overload myself each workout. Concentrate on aesthetics. I do deadlifts at least twice per week. Then another hip hinge variation for the rest of week.

[@lefonwastaken3393]

Yo Coach, when you’re in a certain block, do you stick with certain % and just go with the flow or are you trying to increase weight in that rep range? (like AMRAP on the last set)

[@shifter8207]

Adding volume is definitely the answer to get the deadlift better but if the deadlift gets priority then other lifts ie the squat will have to take a bit of a backseat because there are only so many recovery resources in a given week

[@josephjoestar995]

For those that did successfully manage to program x2 per week, what days did you deadlift where it worked out in terms of adequate rest? I'm thinking of doing Monday and Friday, leaves about 3 days in between

[@Glutespecialist]

Monday and thursday

[@cro_magnum]

Guy living in Gainesville FL: "Coach Joe please don't bomb us"

[@jbraun211]

This is an awesome video

[@kennethkeathley361]

I know er one gonna roll they eyes but can you quickly explain what 8@8 means? I feel dumb. Not familiar.

[@nicholasgray2418]

What else are you doing on these days after deadlifts? Do you do any other back work? Like Pulldowns or cable rows after the pulls

[@andr0f]

I've been deadlifting 1-3 times a week for as long as I've been lifting but this program looks interesting. Could someone explain to me what 8@6, 6@6, etc means?

[@shawnh6740]

8@6 means 8 reps at RPE 6 intensity. He’s Using RPE scale to prescribe intensity instead of an absolute weight value or percentage of 1RM.

[@andr0f]

@@shawnh6740 oh I had never heard of that, thank you so much.

[@4321jimjam1]

Was wondering I’m doing a push/pull/leg and I love deadlifting and I feel like my form is good, never have lower back stress or anything but was just wondering what day should I deadlift? Pull day or leg day?

[@thallusa123]

Deadlift pullday then use rdls as a squat accessory for more frequency. Works really good for me

[@shawnh6740]

Coach Joe thanks for the great content, how do you feel about heaving heavy rows with body English as a DL accessory, specifically the Woolam Rows or Rubbish Rows? Have you added these and if so did it jack your deadlift up?

[@StrengthHacksCoaching]

They're good if you don't do too much volume, it can be easy to over-fatigue yourself with heavy non-strict rows

[@seanmurphy6136]

Instead of using RPE since im more of a bodybuilder and don’t compete in powerlifting can I do a heavy conventional deadlift earlier in the week and then a higher rep range trap bar later in the week?

[@lucasanderson8521]

you should get a mic on your shirt. would increase video quality by a lot

[@bengaston1620]

Joe you’re ckass with great information. You just can’t draw an 8 😂😂

[@MegaMuffinMonkey]

As a Gainesville resident 0:31 is terrifying

[@PlasmaFuzer]

Great video, and thanks for sketching out a programming template. Question, I am thinking of running it where, during the last block, I taper the accessory movement down to 0 on the final week. Do you think the detraining effect of dropping accessory volume (using some rep scheme for the taper like 6,4,2,0 or 6,5,4,0 for instance) would be outweighed by the corresponding (and perhaps larger) decline in fatigue generated the week prior to the meet? If only to just emphasize the comp lifts on the final block/week? I like that accessories aren't cut out entirely in the last block, because having no accessory volume would definitely produce significantly more detraining/deconditioning. My guess would be that this may just be sport specific, such as strongman vs powerlifter. Depending on the demands of game day, you may want to maintain more conditioning adaptations at the cost of curtailing your maximal effort/intensity. Or vice versa. Maybe the difference ultimately doesn't matter. Either way thank you again!

[@highintensity415]

A deadlift a day keeps the evil spirits away

[@bubbareta]

When do you record these ? 😂 I’ve been dying to just walk into a famous Joey rant

[@jcmccervantes7440]

Was RPE the first number in your demo. I.E. 8@6, 8@7, 8@8 conventional DL. You may have said it, but I may have not heard you say. Thanks Coach Joe.

[@shawnh6740]

First number is reps, second number is RPE. So 8@6, 8@7, 8@8 just represents 3 sets of 8 where the weight gets a little heavier each set.

[@jcmccervantes7440]

@@shawnh6740 thank you for clarifying.

[@Gonzomedic1]

Thanks Joey!

[@justinpool7583]

DeMamp camp really paid off

[@buddlos]

But Coach Joe, the doctor said that if your back gets any bigger... “That’s why we don’t see him anymore.”

[@michaelbruno4112]

I appreciate the TFS reference

[@cameronharrington7693]

Switching to frog style deads increased my work capacity to where I could dl 4x a week. Conventional hit my recovery too hard when you factor in I also like doing rows, good mornings, and handstands

[@williambilinski]

Knowledge bombs 💣

[@averageadventure6008]

Gainesville, Fl: ⚆ _ ⚆

[@masoneymard4684]

me wondering how this video will help EVERYTHING get bigger 🪱😅

[@bobqzzi]

I don't know coach, I tried deadlifting twice a week and I died. My wife had to pull a lot of strings to get me resuscitated. Also, too much pre-workout today? Love your videos

[@bmstylee]

To much pre workout? Not possible.

[@Danillawafas]

Joe how much did increasing your deadlift help you clean 400

[@jmac6973]

i recover from deads way faster than I do from squats, I don't know if that's normal

[@jameselliott5304]

Yeah I mean when I deadlift, squat or bench 3 times a week my weights / form have consistently improved. But for the bench I noticed a little bit of shoulder and elbow pain so I had to take more rest days.

[@lubanks6278]

I had a type 3 separation of my ac joint a long time ago so Ive always had shoulder pain bench pressing. Then I learned proper technique and it's all but disappeared. I bench 2-3 times a week. Have you looked into tweaking your bench press form?

[@jameselliott5304]

@@lubanks6278 yeah I've actually been Bench pressing a lot more recently with no pain. I'm a bit of a form freak so it almost never breaks down.

[@dopeutubeusername]

8@6 8@7 8@8 8 reps of 6 RPE?

[@miladhomayoun9924]

I just heard deadlines are bad Not gonna do them anymore

[@tonycrispin]

My deadlift got significantly better when I deadlifted more. Weird

[@derektovar2412]

I'm reading it as 6 sets of 7 then 6 sets of 8 then 6 sets of 9 and then 2 more sets of the 6 sets of 7. Can someone decode the message for me I figure I'm not reading it right (edit) is he talking about intensity? Like 6 at 7 8 at 8 and 8 at 9 is actually 6 at 70% 8 at 80% and 8 at 90%

[@fulgaovi]

Hi, probably I'm a little late, He is referring to RPE so 6@7 mean 6 reps at RPE(Rate of perceived exersion)

[@The_Practical_Bond]

I was deadlifting 2x's a week, then once I switched to 2x's a month my deadlift shot up. While you may see some immediate progress doing this it might not be ideal for longevity. For me, I like being able to pull 700+ any day of the week, not just peaking. Just my .02

[@lubanks6278]

I'm thinking this might be good for people who are beginner to intermediate range. For experts who are pushing the limits of their body, 1x a week is probably more ideal

[@The_Practical_Bond]

@@lubanks6278 you might be right, although I still wouldn't recommend this much deadlift volume for a beginning-intermediate as they might not yet have the capacity to self regulate when necessary. I've seen far too many burn out and regress in their progress because they lacked the experience to know when they needed to back off. However, what Joe's outlining here isn't a very long time frame so perhaps many can see quick results...but are they sustainable?

[@jcolterh]

I've always deadlifted 3x a week. Didn't even know that was weird. Of course, I'm weak af so it isn't much weight.

[@brandonadams6461]

gainsville here i come

[@SzatStrength]

Nooooo we dropping bombs on that cityy.

[@jacksonwalker313]

Sounds like you need to increase breaths per sentence.

[@utgardkraft1412]

Fucking hate squat. I' rather deadlift 2-4 times a week. So this is interesting. Been a little hesitant to up my frequency with DL. Gonna go up to 2 next week.

[@hazlettryan]

I don't think those 3 people tried it 12 hours after the video was made

[@GaryPanttila]

I need help with my deadlift

[@SzatStrength]

You came to the right place.

[@GaryPanttila]

@@SzatStrength im at 800 and my goal is 900 in 3 years. Do you think if i get programming its doable? If so do i go through your website?

[@adgcih1689]

Anyone else deadlifting 5 times a week?

[@clayschneider3036]

Come get me bruh!

[@joshua5857]

Thanks. I'm not going to be able to walk.

[@SzatStrength]

Slowly increase frequency it will get better w time

[@filiphedman4392]

If you only do two reps per workout you could deadlift three times a day every day of the week.

[@fosterengelman7656]

I want to thumbs down, because you're reaction was worth it, but here I am commenting and engaging more.

[@liamengram6326]

"We're gonna blow up Gainesville" *The University of Florida would like to know your location* 😂

[@gatozilla2607]

me, deadlifting 3 times in a week... xD

[@crashoverride2345]

In light of the fact he came out recently as not natty, his recovery time isnt going to be the same as a lot of viewers.

[@randygentry2442]

👍

[@SzatStrength]

Yessss

[@MrNickcrush]

here is the secret... just do it....

[@Ripcookiethief]

I started PPL last week so I'm deadlifting and squatting twice a week. Which is nice. But then I COULD be deadlifting 33% more often. Hmmmmm

[@SzatStrength]

Hmmmmmmmmmmm

[@thallusa123]

Do RDLs as a squat accessory and bam ur deadlifting an extra time per week

[@ninjaknight4486]

Didnt work for 6 ppl 😆

[@jumpropestairs6129]

Thumbs..

[@anthonyluisi7096]

Sounds like Bulgarian training to me 😂

[@timrudd8581]

Please get to the point you waste so much time talking about before just tell us the routine not your life story