In the ranking of exercises, there is no one
greater than the deadlift.
Not exact matches
That being said, you need to focus on compound movements such as
deadlifts, squats, bench presses and pull - ups, since they stimulate
greater fat loss and ignite growth in more muscle groups
than isolation exercises.
Studies have shown that the combination of dieting and weightlifting burns a
greater amount of fat
than cardio exercises or dieting on their own, so if you're having a hard time getting ripped and improving vascularity,
deadlifts may be the missing ingredient.
The
deadlift works more muscles
than any other exercise on the planet (including the squat) and it's another quintessential weightlifting exercises that can help you build a
great amount of mass in all parts of the back including the spinal erectors, lats, traps and core, while also contributing to immense overall functional strength gains.
Then comes the sumo
deadlift, which is easier to learn
than the conventional version, and will give you
great results as long as you work on your groin and hip flexibility.
Squats,
deadlifts, pullups are far
greater for boosting testosterone
than isolation exercises.
Although Willardson et al. (2009) found that muscle activity was
greater in the
deadlift than in the back squat, these results may depend upon the exact region measured, as Hamlyn et al. (2007) reported
greater muscle activity in the back squat
than the
deadlift in the lower erectors but
greater muscle activity in the
deadlift than the back squat in the upper erectors (with the same relative loads), although Nuzzo et al. (2008) reported no differences (also using the same relative loads).
No other exercise has been found to involve
greater quadriceps muscle activity
than the back squat but the barbell hip thrust involves
greater gluteus maximus activity and the
deadlift involves
greater erector spinae muscle activity.
So training it heavy is
great, but you will likely need more rest between heavy
deadlift training sessions
than you might for other lifts, including unconventional training.
Weight training: The basic exercises that include the largest muscle groups or even call into play the entire body as a unit (squats, front squats, split squats,
deadlifts, stiff legged
deadlifts, overhead presses, all kinds of rows and core - activation exercises) will have a much
greater metabolism stimulating effect
than isolation exercises (concentration curls, calf raises, etc)
Moreover, the hip extension moment measured during
deadlifts appears to be slightly
greater than that measured in the traditional back squat and this may be a result of the
greater peak external moment arm at the hip, (c.f. Escamilla et al. 2000; Escamilla et al. 2001b).
Comparing the effects of
deadlift technique, both Escamilla et al. (2000) and Escamilla et al. (2001) found that the maximum knee net joint moment (at the point of lifting the bar from the ground) was
greater in the sumo
deadlift style
than in the conventional
deadlift style.
Bezerra et al. (2013) found that the stiff - legged
deadlift displayed
greater gastrocnemius muscle activity
than the conventional
deadlift style.
However, eccentric 1RM
deadlifts are not
greater than concentric 1RM
deadlifts and there are no differences between sumo, conventional or stiff - legged
deadlift styles.
Comparing the effects of athletic ability, Sakakibara et al. (2014) compared elite powerlifters (competing at a national level) and non-elite powerlifters (competing at a regional level) and found that the elite - level powerlifters displayed a
greater deadlift 1RM
than the non-elite powerlifters (245.3 ± 47.8 vs. 185.9 ± 35.9 kg).
So exercises that involve less knee extension (hip thrusts,
deadlifts, pull throughs and back extensions) will tend to produce much
greater hip muscle activation
than those that involve more knee extension (squats, lunges, and leg presses), although there are other factors involved of course!
Comparing the effects of
deadlift technique, Escamilla et al. (2002) found that the conventional
deadlift style displayed
greater gastrocnemius muscle activity
than the sumo
deadlift style.
Comparing the stiff - legged
deadlift with the leg curl and back squat, Wright et al. (1999) found that there was little difference between the stiff - legged
deadlift and the leg curl but both the stiff - legged
deadlift and leg curl produced
greater hamstrings muscle activity
than the back squat.
However, eccentric 1RM
deadlifts are not
greater than concentric 1RM
deadlifts and there are no clear differences between sumo, conventional or stiff - legged
deadlift styles.