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  1. #1
    Registered User USxARMYxPRVT's Avatar
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    Rack pulls vs deadlift for lower back mass

    Which one will build more mass on the lower back faster?
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  2. #2
    Registered User abendm's Avatar
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    Originally Posted by USxARMYxPRVT View Post
    Which one will build more mass on the lower back faster?
    I'd think DLs, but I do upper/lower and actually treat one (DL) as a lower body movement, and rack pulls as an upper. Depending on how I'm feeling I might do both in the same week when I'm going:

    Mon: heavy lower (deadlift day),
    Tue: light upper,
    Th: light lower,
    Fr: heavy upper (rack pull day).
    Former member of the > 300 lb crew
    --- 08/03/11: >310 lb
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    --- I always rep back, although measly atm
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  3. #3
    Registered User USxARMYxPRVT's Avatar
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    Originally Posted by abendm View Post
    I'd think DLs, but I do upper/lower and actually treat one (DL) as a lower body movement, and rack pulls as an upper. Depending on how I'm feeling I might do both in the same week when I'm going:

    Mon: heavy lower (deadlift day),
    Tue: light upper,
    Th: light lower,
    Fr: heavy upper (rack pull day).
    Thxs Bruh.
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  4. #4
    Banned Joe2DovesGiotto's Avatar
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    If you did an experiment where one guy DLs only, another RPs only, and you're measuring back hypertrophy only, the rack pull guy would come out ahead. Usually, lifters can RP more weight than their DL and in terms of recovery, you can throw more volume and weekly frequency at RPs, because you're not taxing as much other musculature.

    higher load + higher volume + higher frequency = more hypertrophy

    But DL has plenty other benefits as well, beyond back hypertrophy. There's no reason to limit your program to just one or the other (barring a possible medical reason).
    Last edited by Joe2DovesGiotto; 12-24-2012 at 11:39 PM.
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  5. #5
    Registered User KingOfLimbs's Avatar
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    Just going from feel I would say deadlift works the lower back more. You are bent over further during a DL compared to a RP which puts more of the weight on the lower back. Rackpulls imo are the king of upper back exercise and definitely help the entire back but deadlifts and squats work the lower back better.
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  6. #6
    Prepare Perform Prevail SuicideGripMe's Avatar
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    I rack pull 75% of the time I pull from the floor. I can recover quicker and my lower back feels worked but not destroyed. Deads are great but for me and my goals, they just don't always fit in.
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  7. #7
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    I prefer rack pulls because you can lift more weight and the lower back part of a rack pull has pretty much the same range of motion as the lower back part of a deadlift, which basically means more lower back and forearm strength & hypertrophy gains. Also it fits in much better with back day.
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  8. #8
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    Originally Posted by KingOfLimbs View Post
    Just going from feel I would say deadlift works the lower back more. You are bent over further during a DL compared to a RP which puts more of the weight on the lower back. Rackpulls imo are the king of upper back exercise and definitely help the entire back but deadlifts and squats work the lower back better.

    Exactly. Deadlifts while standing on a 5 inch box would beat both.... YOU DID SAY, "lower back hypertrophy". If you said "upper back" or "back hypertrophy in general" the answer would be different.

    I've never done rackpulls, need to start using them.
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  9. #9
    Futurama Fanboy sharpieblet's Avatar
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    if i remember correctly, rack pulls (when done correctly) should start at the point where lower back becomes the prime mover in the exercise. for the most part, i believe the only difference between the two is that hams and glutes will be removed for the most part from rack pulls. so both should be providing the same stimulation for lower back. but, of course, rack pulls will be a little less exhausting due to removing part of the movement-hence more potential reps and therefore more hypertrophy.

    do both. there are no absolutes in bodybuilding.
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