Muscle Gain Forum

Noticing a split lately: some lifters still pull heavy once a week, while others rotate heavy deadlifts every 10–14 days and use RDLs, pauses or lighter variations in between. With recovery and longevity becoming bigger priorities, what approach has given you the best strength gains without constantly feeling beat up?

I used to pull heavy every week and thought that was “hardcore,” but honestly my lower back was always fried. Rotating heavy weeks helped my numbers go up without feeling beat.

Once a week works for me if volume is low. Like one top set, maybe one back-off. Any more than that and recovery tanks fast.

That’s kinda where I’m at. Weekly heavy pulls feel good short term but after a month I feel worn down. Trying to find that sweet spot.

I switched to heavy deadlifts every other week and do RDLs or block pulls on the off weeks. Best decision I’ve made for my back.

Depends on age too, man. Early 20s I could pull heavy weekly no problem. Mid-30s now and I need more spacing or my CNS is toast.

I think people underestimate how taxing deadlifts are. Squats I can push weekly. Deadlifts? Nah, I treat them with more respect now.

Exactly. Squats don’t wreck me the same way. Deadlifts hit different, especially after a long work week.

I like waves. Heavy week, moderate week, lighter technique week. Still pulling often but not always redlining.

Pulled my best numbers when I stopped chasing PRs every session. One heavy exposure every 10–14 days and progress stayed steady.