Quick Facts

• A 2024 study found exercises emphasizing muscle stretch produce 43% more growth than mid-range loading movements like conventional deadlifts
• Romanian deadlifts outperform conventional deadlifts for muscle building due to better eccentric loading and deep stretch positioning
• Deadlifts divide workload across multiple muscle groups, reducing individual muscle stimulation compared to isolation exercises

Deadlifts have long been considered the king of exercises. New research questions whether they deserve that crown for muscle building.

A 2024 study revealed that training muscles in a stretched position leads to 43.3% greater muscle growth compared to mid-range loading. This finding challenges the conventional deadlift’s effectiveness for hypertrophy, as the exercise primarily works muscles in their mid-range rather than stretched positions.

“I think there are better alternatives if your sole focus is body composition,” says Akash Vaghela, founder of RNT Fitness. “Unless you plan to compete in powerlifting, there’s no compulsory requirement to deadlift.”

The science supports this skepticism. A peer-reviewed study comparing deadlifts and squats found both exercises increased lower body power by roughly 5%. However, neither produced significant increases in muscle cross-sectional area. The improvements came through nervous system adaptations, not muscle growth.

Why Deadlifts Fall Short for Muscle Building

Deadlifts face several limitations for hypertrophy. The exercise recruits multiple muscle groups simultaneously, dividing the workload and reducing stimulation to individual muscles. This differs from targeted exercises that focus stress on specific muscle groups.

Range of motion presents another challenge. Deadlifts don’t stretch most muscles under load, missing out on stretch-mediated growth. Research shows the eccentric phase drives the most muscle growth, yet most lifters rush through or skip the lowering portion of deadlifts entirely.

Sean Nalewanyj, a fitness expert, notes: “For those who are in the gym with the primary goal of gaining muscle and building an aesthetic physique, no, the conventional deadlift is not something you ‘must’ perform.”

Better Alternatives Exist

Romanian deadlifts offer superior muscle-building benefits. They emphasize the eccentric phase and place hamstrings and glutes under deep stretch. This combination provides potent growth stimulus with less systemic fatigue than conventional deadlifts.

Recent research shows 20-30 sets per muscle group per week yield optimal hypertrophy results. Conventional deadlifts make reaching these volume targets difficult due to their demanding nature and long recovery requirements.

Heavy deadlifts also require extensive warm-up time, particularly for advanced lifters. This makes them less time-efficient for bodybuilding goals compared to more targeted movements.

When Deadlifts Still Matter

Deadlifts remain valuable for specific goals. They excel at building overall strength and functional movement patterns. Powerlifters and athletes requiring maximal strength benefit from including them in training programs.

For muscle building, experts recommend 3-5 sets of 6-12 reps with proper form and progressive overload. Rest periods of 90-120 seconds optimize recovery between sets for compound movements like deadlifts.

The debate ultimately centers on training goals. Deadlifts build strength and power effectively but may not be optimal for pure muscle growth compared to targeted alternatives that provide better stretch stimulus with manageable fatigue.

Read more: Are Deadlifts Overrated for Muscle Growth? The Truth About Strength, Size & Smarter Training