Which one will build more mass on the lower back faster?
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12-24-2012, 09:23 PM #1
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12-24-2012, 09:27 PM #2
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
--- 04/26/13: 14% 190 lb
--- I always rep back, although measly atm
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12-24-2012, 10:00 PM #3
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12-24-2012, 11:31 PM #4
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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12-25-2012, 12:24 AM #5
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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12-25-2012, 08:24 AM #6
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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.
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
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"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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12-25-2012, 08:45 AM #7
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12-25-2012, 09:13 AM #8
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12-25-2012, 12:37 PM #9
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.Powerlifter convert. Follow on instagram Sharpie_bendingbarbells
Most recent comp lifts: 405/305/475
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