Change RDL to conv. deadlift

[Doronxld7]

Hey there,
I am training with this program for few months now (cutting).
I would like to know if it is possible to change the RDL to deadlift and maybe add hamstring exercise or even add the deadlift to the program as it.

If so, what should I do?
1. Should I add as it? (which day if so?)
2. Should I change the RDL to deadlift and add another exercise to hamstrings?

Any help would be grateful!

Can't add picture so that's the program, 4 days upper / lower:
Upper 1:
- Bench press
- Bent over
- Seated shoulder press
- Lat pulldown
- Low cable flyes
- Dumbbell curls
- Cable kickbacks triceps
- Cable face pulls

Lower 1:
- Squats
- Walking lunges
- Lying hamstring curls
- Stand calf raises
- Lower back extension
- Abs

Upper 2:
- Pull ups
- Incline dumbbell bench
- Barbel push press
- Cable lat pullover
- EZ bar bicep curls
- Triceps pulldown

Lower 2:
- Leg press
- RDL
- Shrugs
- Leg extension
- Seated calf raises
- Abs

[BeginnerGainz]

I mean you could, but why would you want to?

[FurtadoZ9]

There's no problem switching RDL to conventional deadlift - and you wouldn't need to add or change anything else.

[Doronxld7]

I mean you could, but why would you want to?

Basically due to my desire to lift heavier to be honest.. nothing else

[MyEgoProblem]

Go for it!
Conv deadlifts are great.

Just put it BEFORE leg press on that day.

You can consider any big hip Hinge for that slot tho really.
Conv stance
Sumo stance
Regular
Block
Defecit
Good morning
Rdl
Sldl
In hand
Chain/band
Tempo
Pause
Tng
Belt/no belt
Hyper
Barbell
Trap bar

Its basically all small differences and ratios and 'feels'.
A very grey subject, no black & white.
Do what you enjoy. Will stick with and feels good.

You must test, track and find out for your self what works best.

For me, i can hammer sumo deads day in, day out..
Many will says its rep4rep inferior? Quite possible depending on the alternative.
But I can do way more volume without getting beaten up and my log doesn't lie that when its in my programming... Rate of gain is superior.

[Doronxld7]

There's no problem switching RDL to conventional deadlift - and you wouldn't need to add or change anything else.

Thank you for the comment.
Any suggestion what I should do according to the program I posted?
like I can think of 2 options..
1. Move the RDL to the first lower day, after squat for 3 sets on 12 reps + add deadlift to the second lower day.
2. Just switch the RDL with deadlift

[air2fakie]

Thank you for the comment.
Any suggestion what I should do according to the program I posted?
like I can think of 2 options..
1. Move the RDL to the first lower day, after squat for 3 sets on 12 reps + add deadlift to the second lower day.
2. Just switch the RDL with deadlift

It doesn't matter, just don't get locked into the idea that you have to keep the rest of your program as is. If you want to prioritize DL, you can make other changes.

If your goal is to DL heavy, you'll need to be more thoughtful about how you go about it in terms of volume, intensity, frequency - straight sets may not be the most productive.

The most important tip mentioned above is to do it before leg press, even if you just "switch it" from RDL.

[Doronxld7]

It doesn't matter, just don't get locked into the idea that you have to keep the rest of your program as is. If you want to prioritize DL, you can make other changes.

If your goal is to DL heavy, you'll need to be more thoughtful about how you go about it in terms of volume, intensity, frequency - straight sets may not be the most productive.

The most important tip mentioned above is to do it before leg press, even if you just "switch it" from RDL.

Thank you, I already moved it and did today (lower 2).
Did deadlift first exercise, before leg press.

And about reps, any recommendation?
RDL so far I did 3x8, I'm thinking to higher it to 3x10 (after squat).

And for deadlift I did today 3x5, should I do 3 sets with the same weight or increase each set and final one with the highest weight?
I do warmup for each compound exercise with 1-2 lighter weight set.

[air2fakie]

Thank you, I already moved it and did today (lower 2).
Did deadlift first exercise, before leg press.

And about reps, any recommendation?
RDL so far I did 3x8, I'm thinking to higher it to 3x10 (after squat).

And for deadlift I did today 3x5, should I do 3 sets with the same weight or increase each set and final one with the highest weight?
I do warmup for each compound exercise with 1-2 lighter weight set.

For RDL 3x8, 3x10 is all fine as long as the weight is progressing over time.

For DL there's not a right or wrong way either. If you want to do 3x5 you could increase weight on each set, in that case it's prob better to think of each set more in terms of planned intensity (RPE/% of max/etc.) than weight. You could also increase each set's intensity over a cycle, or change the rep scheme, but really whatever works for you. You could keep things simpler too if you want.

[radrd]

RDL is a great way to get your form on point for conventional deadlift. I wish I'd started there. If you've been doing RDL for a while and it's going well, there's no harm in switching. I've been doing 5-3-1 for a bit and enjoying it but there are plenty of options.

https://www.t-nation.com/workouts/5-...pure-strength/