Deadlifting Once vs Twice a Week

Why Deadlifting Once a Week Is Stalling Your Progress

The debate over deadlifting once vs twice a week has a clear winner for breaking plateaus: for 90% of intermediate lifters, twice a week is the answer, and your single weekly session is the very reason you're stuck. You're probably frustrated because you've been hammering your deadlift every Monday for six months, adding 5 pounds whenever you can, but now you're completely stalled at 225, 315, or whatever your number is. You feel like you're putting in the work, but the bar isn't moving.

The common advice is to just “train harder” or “eat more,” but the real issue isn't effort; it's frequency. Deadlifting is a highly technical skill, just like throwing a baseball or learning a language. Practicing a skill only once every seven days isn't enough to refine the motor pattern. Your central nervous system (CNS) essentially “forgets” the fine points of the movement between sessions. This is why each deadlift day feels like you're starting over, trying to find that perfect groove again.

Switching to twice a week isn't about doubling your work or destroying your body. It's about practicing the skill more often with smarter programming. One day is for strength, and the other is for technique and speed. This approach builds the lift without burning you out. For beginners in their first 6-9 months, once a week is perfect for learning the form. But if you're an intermediate lifter who has been stuck at the same weight for more than 4-6 weeks, it's time to change your frequency.

The Hidden 'Practice Deficit' Killing Your Deadlift

Your deadlift has stalled because you have a “practice deficit.” You think of the deadlift as a pure strength movement, but it's 70% technique and 30% brute force. When you only perform the lift once a week, you never get enough reps to truly master the technique. This is why your progress is so inconsistent. Some days you feel strong, and other days the bar feels glued to the floor, even with the same weight.

Let’s look at the math. Imagine your heavy workout is one top set of 5 reps at 315 pounds.

• Once-a-Week Volume: 1 set x 5 reps x 315 lbs = 1,575 pounds of total volume.

You feel wrecked after this session, so you assume you did enough work. Now, let’s compare that to a smart twice-a-week plan.

• Day 1 (Strength): 3 sets x 4 reps @ 285 lbs (90% of your 315 lb 1RM) = 3,420 pounds of volume.
• Day 2 (Speed/Technique): 6 sets x 2 reps @ 225 lbs (about 70% of 1RM) = 2,700 pounds of volume.
• Twice-a-Week Total Volume: 3,420 + 2,700 = 6,120 pounds of total volume.

By deadlifting twice a week, you achieve nearly four times the practice volume. More importantly, neither session pushes you to your absolute limit. The strength day is heavy but manageable, and the speed day feels almost easy. This combination allows you to accumulate more high-quality reps throughout the week, which tells your body to get stronger. You're building the muscle and refining the neural pathways without the CNS burnout that comes from a single, all-out weekly battle with the barbell.

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The 8-Week Protocol to Add 30 Pounds to Your Deadlift

This isn't a theoretical plan; it's an actionable 8-week cycle designed to break your plateau. Follow it exactly. Do not add more weight on your light days because you “feel good.” The magic is in the contrast between the heavy and light sessions. This protocol is for an intermediate lifter who can already deadlift with safe form.

Step 1: Find Your Starting Number

First, you need an honest training max. Don't use a true one-rep max (1RM) you hit six months ago. Instead, find your current 3-rep or 5-rep max. Let's say you can deadlift 300 pounds for 3 solid reps. Using a calculator, your estimated 1RM is around 325 pounds. We will use 90% of that as your training max for this program. So, your training max is 325 x 0.90 = 292.5 lbs. We'll round it to 290 pounds. All your percentages will be based on this 290-pound number.

Step 2: Structure Your Two Deadlift Days

Your week needs two deadlift sessions separated by at least two full days of rest. A Monday/Thursday split is ideal.

• Day 1: Strength Day (Monday). This day is about moving heavy weight with perfect form. The goal is intensity.
• Workout: Work up to 3 sets of 4 reps (3x4) at 85% of your training max. (0.85 x 290 lbs = 246.5, so use 245 lbs).
• Day 2: Speed/Technique Day (Thursday). This day is about moving lighter weight as fast as possible. The goal is bar speed and perfect form. It should feel easy.
• Workout: 6 sets of 2 reps (6x2) at 70% of your training max. (0.70 x 290 lbs = 203, so use 205 lbs). Focus on an explosive pull from the floor.

Here’s a sample weekly training split:

• Monday: Heavy Deadlifts, Upper Body Push (Bench Press, Overhead Press)
• Tuesday: Rest or Light Cardio
• Wednesday: Lower Body (Squat Focus), Upper Body Pull (Rows, Pull-ups)
• Thursday: Speed Deadlifts, Upper Body Push Accessories (Dips, Pushdowns)
• Friday: Rest
• Saturday: Full Body Accessories (Arms, Abs, Calves)
• Sunday: Rest

Step 3: Progress Over 8 Weeks

Progression must be systematic. Don't jump ahead.

• Weeks 1-4: Add 5 pounds to your Strength Day lift each week. Keep the Speed Day weight the same. The goal is to build raw strength while grooving the technique.
• Week 1: Strength 3x4 @ 245 lbs | Speed 6x2 @ 205 lbs
• Week 2: Strength 3x4 @ 250 lbs | Speed 6x2 @ 205 lbs
• Week 3: Strength 3x4 @ 255 lbs | Speed 6x2 @ 205 lbs
• Week 4: Strength 3x4 @ 260 lbs | Speed 6x2 @ 205 lbs
• Weeks 5-8: Now, increase the weight on your Speed Day by 10-15 pounds. Continue adding 5 pounds to your Strength Day.
• Week 5: Strength 3x4 @ 265 lbs | Speed 6x2 @ 220 lbs
• Week 6: Strength 3x4 @ 270 lbs | Speed 6x2 @ 220 lbs
• Week 7: Strength 3x4 @ 275 lbs | Speed 6x2 @ 220 lbs
• Week 8: Strength 3x4 @ 280 lbs | Speed 6x2 @ 220 lbs

Step 4: Deload and Test

After 8 weeks, you must deload. In Week 9, cut all your deadlift weights and volume in half. Do one session of 3x3 at about 155 lbs and that's it. This allows your body to recover and supercompensate. In Week 10, come back and test your new 1-rep or 3-rep max. You should easily surpass your old numbers.

Week 1 Will Feel Wrong. That's the Point.

When you switch from one weekly, grinding deadlift session to this two-day approach, your brain will fight you. Here is what to expect so you don't sabotage your own progress.

Week 1-2: The “This Is Too Easy” Phase

Your first Speed/Technique day will feel ridiculously light. You’ll finish your 6 sets of 2 reps at 205 pounds and think, “That’s it? I could do way more.” This is the most critical moment. You must resist the urge to add weight. The purpose of this day is not to feel exhausted; it’s to practice perfect, explosive reps. Trusting the process here is 90% of the battle. You might also feel a bit more overall fatigue during the first week as your body adjusts to the new stimulus.

Month 1 (Weeks 3-4): The “Groove” Sets In

By the third week, something clicks. The bar path on your heavy day feels more consistent and powerful. You’re no longer spending the first two warm-up sets trying to remember how to deadlift. The movement feels automatic. The 5-pound jumps you're making each week on your strength day feel manageable, not like a massive struggle. This is the sign that the increased practice frequency is working.

Month 2 (Weeks 5-8): The Payoff

This is where you see the real results. The weight that was your old 3-rep max is now a weight you're using for multiple sets of four. Your speed off the floor has noticeably improved. When you go back and test your max after the deload in week 9, you will be shocked. Adding 20-30 pounds to your lift in this 8-week cycle is a realistic outcome if you follow the program without deviation.

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Frequently Asked Questions

Deadlift Frequency for Beginners

If you are in your first 6-9 months of lifting, stick to deadlifting once per week. Your primary goal is to master the form and build a base. You will make consistent progress on a simple linear progression without needing the complexity of a twice-a-week schedule.

Structuring a Twice-a-Week Deadlift Schedule

Always separate your two deadlift sessions by at least 48 hours, and ideally 72 hours. This allows your lower back and central nervous system to fully recover. A Monday (heavy) and Thursday (light/speed) split works perfectly for most people, as it balances stress and recovery throughout the week.

Deadlifting for Lifters Over 40

Twice-a-week deadlifting is highly effective for lifters over 40, but recovery is paramount. The heavy/light structure is even more important. Listen to your body. If you feel run down, do not hesitate to make the light day even lighter or take an extra rest day.

Sumo vs. Conventional Deadlift Frequency

The same principles of frequency apply to both sumo and conventional deadlifts. While the primary movers differ slightly, the systemic fatigue and need for technical practice are the same. You can and should use a heavy/light, twice-a-week structure for whichever stance you are trying to improve.

When to Switch Back to Once a Week

After completing an 8-12 week cycle of twice-a-week deadlifting and hitting a new personal record, you can cycle back to a once-a-week frequency. Use this time to maintain your new strength while focusing on improving another lift, like your squat or bench press, before starting another deadlift-focused cycle.