Deadlift or RDL?

Training
1

First time posting, sorry if its in the wrong place, its just bigger, stronger leaner is what I work towards rather than specificly bodybuilding or powerlifting.
Im trying to decide on what deadlift variation to include in my routine now. Ive done regular deadlifts for a while (only been lifting around a year), but would like to change it to RDLs to hit my legs harder.
What I’d like to know is, could I get good overall development from using RDLs instead of regular deadlifts in a program?
My gut feeling is just to try it for a while and then switch back if I don’t like it, but I thought I’d look to other peoples experience first.

My routine looks like this:
Squat
Deadlift (or RDL?)
Press
Single leg squat
Chins
Dips
Calf raises

Varying shifts at work make it difficult to do a split because some weeks I can lift three times, other weeks only once.

Cheers,
Jez

2

this should probably be in the beginners section.

So you’re saying you do all these lifts every lifting session? Wow.

So first, I would say that it can’t hurt to try switching to RDL’s and seeing if they produce a desired result. If it doesn’t work for you, switch back. Weightlifting over time is fluid, you can always make changes when something doesn’t work. You could also mix it up week to week.

I would also suggest picking either the single leg squat OR bilateral squat for each workout. You could switch it up every week, or every session, if you wanted to. But in the context of a full body routine, you’re probably better served devoting that energy to something else.

You should also row. Any type of rowing. Chins are not likely to be sufficient if used exclusively for your back.

The calf raises are probably superfluous, but I guess they don’t hurt.

3

[quote]JezH wrote:

Varying shifts at work make it difficult to do a split because some weeks I can lift three times, other weeks only once.

Cheers,
Jez[/quote]

You could just do, for example, days 1-4 and work through them when you can. So in week 1 maybe that’s Mon, Tues, Thurs, and Friday. Week 2 you’re busy so day 1 is Mon, day 2 is Friday, day 3 is the following Monday, day 4 is Tuesday, day 1 is Thursday, and day 2 is Friday. A workout doesn’t have to fall on the same day every week.

As to your question, RDLs are fine in my book. I personally like conventional better, but to each his own.

4

Did you try sumo deadlift instead of regular? It’s harder on legs for sure (and for the entire body compared to RDL)

5

[quote]usmccds423 wrote:

[quote]JezH wrote:

Varying shifts at work make it difficult to do a split because some weeks I can lift three times, other weeks only once.

Cheers,
Jez[/quote]

You could just do, for example, days 1-4 and work through them when you can. So in week 1 maybe that’s Mon, Tues, Thurs, and Friday. Week 2 you’re busy so day 1 is Mon, day 2 is Friday, day 3 is the following Monday, day 4 is Tuesday, day 1 is Thursday, and day 2 is Friday. A workout doesn’t have to fall on the same day every week.

[/quote]

I like that you mentioned this, because it’s essentially become how I train. I train on a VERY loose version of 5/3/1, and I never know when I’ll be able to get in the gym. I just make sure I go through deadlift, bench press, squat, and press for every cycle, whether or not I happen to accomplish that cycle in 1 week. For example, last week I did Deadlift, bench press, and squat, but didn’t get the press workout in, so I did that last night, and I restart tonight.

6

A vote for RDL if your main priority is mass.

7

I’ll be odd man out, and say do SLDL’s. They would fit your split better, IMO.

8

[quote]flipcollar wrote:

[quote]usmccds423 wrote:

[quote]JezH wrote:

Varying shifts at work make it difficult to do a split because some weeks I can lift three times, other weeks only once.

Cheers,
Jez[/quote]

You could just do, for example, days 1-4 and work through them when you can. So in week 1 maybe that’s Mon, Tues, Thurs, and Friday. Week 2 you’re busy so day 1 is Mon, day 2 is Friday, day 3 is the following Monday, day 4 is Tuesday, day 1 is Thursday, and day 2 is Friday. A workout doesn’t have to fall on the same day every week.

[/quote]

I like that you mentioned this, because it’s essentially become how I train. I train on a VERY loose version of 5/3/1, and I never know when I’ll be able to get in the gym. I just make sure I go through deadlift, bench press, squat, and press for every cycle, whether or not I happen to accomplish that cycle in 1 week. For example, last week I did Deadlift, bench press, and squat, but didn’t get the press workout in, so I did that last night, and I restart tonight.[/quote]

Ya, it’s basically what I do as well. Except not 5/3/1.

I do:
A: Snatch & Front Squat
B: Clean + Push Press & Deadlift
C: SGHP & Squat

With upper body accessory work (Mostly BW stuff) & usually some sort of conditioning mostly loaded carries. Some weeks I go A, B, C, A and the following week I start at B and cont. Some weeks it’s just A, B, C. It just depends.

It’s a lot easier to train this way, imo. It’s not ideal if you compete in something or it’s your job, but for most people I think it would be fine.

9

[quote]Spidey22 wrote:
I’ll be odd man out, and say do SLDL’s. They would fit your split better, IMO.

I do them like this once once a week. Not only do I really like how it hits my hamstrings but I really dig that it keeps me loose too. Especially dealing with chronic low back/hip flexor issues.