Deadlifts are great for building mass, but which version is the king of mass builders.
The Romanian Deadlift VS. Regular Deadlifts, What Do I Choose?
Romanian deadlift vs the conventional deadlift has always be a brawl between gym goers. The feud between Romanian deadlift and the conventional deadlift has people undecided on which one to choose. The fact is, both Romanian deadlift vs the conventional deadlifts both have very different techniques and muscle groups they target. So it is no wonder people always make the comparison between the Romanian deadlift vs the regular deadlift. So which one would you choose? The answer is, if it was a battle between the Romanian deadlift vs the regular deadlift, which one would come out ahead?
The conventional dead ranks high on the list of total body movements because it works virtually every fiber in your physique. Maybe that’s one reason it’s not as popular as it should be: It’s just plain tough. And although it’s simply a lift from the floor, the barbell deadlift form is not simple to perform. There’s a lot going on: You have to think of it as if you’re leg pressing the floor, as opposed to “lifting” with your upper body. It actually works best if you lift the bar by pressing through the floor, extending your hips and knees to full extension. The two main keys? 1) Dragging the bar up your legs, and 2) Keeping your arms straight. You’ll be so much weaker if you bend and try to pull with your arms, or allow the bar to travel away from the body.
Romanian Deadlift (RDL)
There are some good debates as to whether this deadlift is a compound or single-joint exercise, and both sides have reasonable arguments. It’s easy to see why some consider it a multi-joint move since it’s dependent upon both knee and hip joints for success. However, if you examine it carefully, no complete flexion or extension occurs at either joint, and for that reason, many call it an isolation move. Whichever camp you lin in, it’s pretty clear the romanian deadlift should be a trusted go-to exercise on leg day. Make sure to keep the bar very close to your body while your knees are bent, back is flat and chest is up. Try to avoid the tendency to look up in the bent-over position. Find out more about the Romanian deadlift form here.
For the hordes of bodybuilders at the gym who think they’re doing conventional deadlifts, we’ve got news for you: You’re doing romanians. While that’s not a bad thing per se, because the RDL style allows for increased tension on the glute-ham tie-in and probably has no equal in that regard, it isn’t the full body exercise that the conventional deadlift is. Moreover, you don’t begin each rep from a dead stop with the bar on the floor, rather, you begin each rep from a standing position. (Never let the bar touch the floor with RDLs.) The conventional deadlift starts and ends from the floor. And it takes every muscle in your legs and entire body to do so. For that reason, for overall as well as leg mass, the deadlift wins by a long-shot. Requiring quads, hams and glutes, the deadlift will add thickness and size all over whereas the romanian, though highly effective, is much more localized. One way to tell if you’re doing it right: Are you just bending forward (RDL, a single-joint move) or are you squatting down to the floor to let the bar settle between reps (a multi-joint move)? That’s Key.