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Does the Deadlift Build Size?

Discussion in 'Training' started by Zillagreybeard, Sep 19, 2023.
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  • Sep 19, 2023
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Does the Deadlift Build Size?

How to Pull if Muscle Growth is the Goal
Want bigger hams and glutes? Rethink the conventional deadlift. Here’s why.

The conventional deadlift isn’t your best bet if you’re trying to build bigger legs and glutes. Here’s why and what to do instead.
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  • Does the Deadlift Build Size?
  • The Bullet Points
    The deadlift isn’t the best exercise for hypertrophy, at least not the conventional or sumo deadlifts. But they’re great for strength. All the details: Not the King of Exercises – Deadlift 116
    Since tension is spread out over multiple muscle groups, few muscles are worked to a high level of fatigue. None of them are significantly taxed.
    In addition, the neural drive required for the deadlift is divided over many muscle groups. This makes it harder to recruit the fast-twitch muscle fibers during the deadlift.
    You can use a lot of weight during the deadlift, but none of the joints reach a thoroughly stretched or closed position.
    During hypertrophy, you want to lengthen the muscles to their fullest state. The glutes do get some lengthening, but not fully.
    The RDL (Romanian deadlift 250) is a much better option for hypertrophy. It WILL create a stretch in the glutes.
    The stiff-leg deadlift stretches the hamstrings and increases the stretch required for hypertrophy.
    The traditional deadlift is great for competitive lifting and strength but not so much for muscle growth.
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