Rom dead vs trad. deadlift for overall back mass

[raphaelk56]

Between the stiff legged romanian deadlift or the traditional deadlift, which works better for gaining overall pack mass(not just lower back)?

[kitarpyar]

Between the stiff legged romanian deadlift or the traditional deadlift, which works better for gaining overall pack mass(not just lower back)?

My money is on traditional deads. But Romanian deads will hit your hams harder.

[Beachman]

My money is on traditional deads. But Romanian deads will hit your hams harder.

I agree.

[chazzy1864]

wtf is a stiff legged romanian deadlift? or was a comma just lacking in that run on sentence?



Anywho, I'd go with traditional deads of the two/three. You can load up more weight, and the brunt of the focus is on the back. However, if back mass is your goal, then I'd go with rack pulls over traditional deads, since you can pile on more weight (usually).

[Beachman]

wtf is a stiff legged romanian deadlift? or was a comma just lacking in that run on sentence?

lol I didn't even notice that.

[PaHulkster]

Rack pulls for back mass imo.

[raphaelk56]

wtf is a stiff legged romanian deadlift? or was a comma just lacking in that run on sentence?



Anywho, I'd go with traditional deads of the two/three. You can load up more weight, and the brunt of the focus is on the back. However, if back mass is your goal, then I'd go with rack pulls over traditional deads, since you can pile on more weight (usually).

my bad i just meant stiff legged deadlift, if i exchange the deadlifts for rack pulls would u suggest cycling in regular deadlift, or doing them on legs day? Also if i do rack pulls do u think i would need to do an iso excercise for lower back like extensions? thanks in advance

[SPFlynn]

would sumo deadlifts also be better for upper back mass than traditional?

[PaHulkster]

You shouldn't really need back extensions if you are doing heavy rack pulls. You should experiment with regular deadlifts and rack pulls. Different people have different mechanics for the lift. For me regular deadlifts really do nothing for my back. It's all hips/glutes. Rack pulls shred every part of my back. Depending on how you do the lift regular deadlifts might be great for your back. Try them both. If I was just bodybuilding I'd only do rack pulls, but that is just me.

If you are trying to add strength do rack pulls or deads first thing in the workout (after you warmup). If you are just looking to build the back put them in last.

[PaHulkster]

would sumo deadlifts also be better for upper back mass than traditional?

No. You use WAY more legs doing sumo.

[Beachman]

You shouldn't really need back extensions if you are doing heavy rack pulls. You should experiment with regular deadlifts and rack pulls. Different people have different mechanics for the lift. For me regular deadlifts really do nothing for my back. It's all hips/glutes. Rack pulls shred every part of my back. Depending on how you do the lift regular deadlifts might be great for your back. Try them both. If I was just bodybuilding I'd only do rack pulls, but that is just me.

If you are trying to add strength do rack pulls or deads first thing in the workout (after you warmup). If you are just looking to build the back put them in last.

Great post.

[Gzus]

Rack pulls for back mass imo.

x2

OP I'd say Rack>Romanian>Stiff>Conventional for development. I jacked up my hip so I am only doing rack pulls right now, which also saves me time by not having to do specific trap work.
When you wanna deadlift more, deadlift.