If you’re wondering why conventional deadlifts are programmed during your hypertrophy phase instead of sumo, there are a couple of key reasons for this:
Conventional deadlifts tend to be a more effective overall muscle builder than sumo deadlifts. They place more emphasis on your hamstrings and lower back, which are essential for building the muscles needed to be a strong deadlifter, regardless of whether you prefer sumo or conventional in competition.
Suited for hypertrophy: Conventional deadlifts and their variations are generally better suited for hypertrophy training, where the goal is muscle growth.
Avoiding diminishing returns: Performing the same exercise over a long period leads to adaptive resistance, meaning your progress slows down. By incorporating conventional deadlifts, you’re introducing variation that helps keep progress consistent.
High-volume training: For many people, high-volume sumo deadlifting can lead to hip discomfort or interfere with squat training. Conventional deadlifts offer a more practical option for building muscle without creating excessive strain.
If you feel that your hips can tolerate high-volume sumo deadlifts, or if you want more practice with your sumo technique, you’re free to swap the exercise on your own. However, conventional deadlifts are included for a reason—after working with thousands of athletes, we’ve found them to be the most effective for hypertrophy training.
