Deadlift to Build Mass: Sumo or Conventional?

If you had to select one exercise that would stress the major muscle groups of the body, the deadlift is it. Russian strength guru Pavel Tsatsouline rates deadlifts the best single exercise for developing strength in the major muscle groups. This whole-body exercise works the glutes, hams, quads, traps, rhomboids, deltoids and finger flexors – just to name several. In addition, you use other major groups, such as the abs and calf muscles, to stabilize the body.

For bodybuilders, deadlifts are a great way to increase weight and muscle mass in a hurry. The deadlift is one of the best ways on the planet to develop leg and back strength and basic pulling power. But, many variations of this basic lift exist, each of which stresses the muscles in a different way. Serious weight-trained athletes use either the conventional or sumo deadlift styles. The sumo style uses a very wide stance with the arms placed well inside the knees, while the conventional style uses a shoulder-width stance, with the arms placed outside the knees.

The sumo style places less stress on the low back, so many lifters prefer it. Both styles cause the muscles on the front and back of the leg to contract together – called co-contraction – which makes it an important exercise during rehabilitation of lower body injuries.

How to Squat Safely. Squats are an important exercise for bodybuilders and power athletes. Doing squats is the best way to pack on muscle in your lower body. They help develop speed, acceleration and spring in power athletes. Many coaches think squats are dangerous and recommend partial movements, or other lower-body exercises instead of squats.

The American College of Sports Medicine declared that based on many scientific studies, squats are safe for people without prior knee injuries. ACSM recommends controlling the rate of descent and ascent; not bouncing or twisting in the squat position; squatting down until your thighs are parallel with the floor; keeping your feet flat on the floor; and progressing gradually. Duke University researchers found that the squat is not a dangerous lift for the knee joint and does not make the knee unstable. In fact, the lift can increase knee stability if done correctly. (Med Sci Sports Exerc,34: 682-688)

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