Romanian Vs conventional deadlift

[Pat Hughes]

Hi there,

Does the conventional deadlift have any particular advantages over the Romanian deadlift for strength and hypertrophy? I've reps and rpe were the same, would expect similar outcomes?


Asking as I have been enjoying Romanian deadlift a lot more than conventional lately.

[Jordan Feigenbaum]

Hypertrophy comparisons between two lifts is generally hard to do. I wouldn't expect any difference, save for maybe a slight advantage to RDL's for hamstring and glute hypertrophy if people can do more volume with them at the same level of fatigue.

As always, the strength outcomes are specific to the exercise(s) being done. One exercise isn't better than the other, they're just different.

[Pat Hughes]

Hypertrophy comparisons between two lifts is generally hard to do. I wouldn't expect any difference, save for maybe a slight advantage to RDL's for hamstring and glute hypertrophy if people can do more volume with them at the same level of fatigue.

As always, the strength outcomes are specific to the exercise(s) being done. One exercise isn't better than the other, they're just different.

Thanks Jordan.

On strength outcomes being specific, I improve my strength on RDL and move back to conventional on the next block, could I reasonably expect at least some strength increase in conventional after improving RDL strength?

[Jordan Feigenbaum]

Thanks Jordan.

On strength outcomes being specific, I improve my strength on RDL and move back to conventional on the next block, could I reasonably expect at least some strength increase in conventional after improving RDL strength?

I don't think so necessarily, particularly if you're new to RDL's. That said....maybe!