Back squats and deadlifts are almost worthless exercises.

I’ve been at this over 10 years. I did powerlifting for years at first. I got strong as fuck. I stayed small. I changed it up and grew.

These two exercises are fucking shit for gaining muscle. They give back not nearly as much as they take. They exhaust you(particularly deadlifts) while being crap for hypertrophy.

I do front squats and stiff legged deadlifts only now and i wish i had made the change YEARS ago. These two tax you half as much while both giving better hypertrophy.

  1. 4 weeks ago
    Anonymous

    Are you sure you didn't just get older? I'm a sedentary neet but I kept getting more muscular simply because I got older. The only thing that matters for hypertrophy is exertion. If you are exhausted after doing the lifts then you're gonna get hypertrophy.

    • 4 weeks ago
      Anonymous

      Not at all. Im only 28. I stayed small in the first few years training more for strength. As soon as i got out of that bullshit indoctrination my size ballooned even past the newb gains. When i started doing fronts and stiff legs instead i had way more energy and got a little more bumper growth in the first 6 months.

    • 3 weeks ago
      Anonymous

      >The only thing that matters for hypertrophy is exertion. If you are exhausted after doing the lifts then you're gonna get hypertrophy.
      Brainlet. Do 50 reps of squats at 95lbs and you'll want to puke, but it will not be good for hypertrophy

      • 3 weeks ago
        Anonymous

        High rep squats are unironically the goat for hypertrophy

  2. 4 weeks ago
    Anonymous

    I came to the same conclusion. Deadlifts were way too fatiguing and did little for hypertrophy and back squats didn't really hit my quads much

    • 4 weeks ago
      Anonymous

      Honestly mate. Every time i see a twig starting to lift and doing the barbell only routine with ohp deads and back squats in cringe because i know they have been indoctrinated with some IST shit other dyels share and lap up because it appeals to their minimalistic efficiency desires when real life isnt that aimple

      • 4 weeks ago
        Anonymous

        Hey man, I've been doing the 5/3/1 beginner program. Its exactly what you just described, focuses on just 4 lifts (bench press, squats, ohp, deadlift). I also do 50 reps each of a push, pull and leg work out as well.

        Are those 4 lifts really useless? Could I really be doing better and more effective lifts? Any suggestions would be help.

        Pic related btw, top was 2.5 months ago when I started lifting and bottom is this morning.

        • 4 weeks ago
          Anonymous

          >Is what I'm doing useless?
          >Posts obvious progress
          You got both more muscular and more lean, great work anon
          Are you enjoying your workouts? If yes don't change, if you don't like them let's talk about it

          • 4 weeks ago
            Anonymous

            I know Im making progress, but if the other poster made it seem like those lifts are not nearly as effective, so I was just wondering what he was referring to. I would like to incorporate more effective workouts if possible.

            But thanks for the feedback man! In fact I do really enjoy doing my workouts. I've really got into the groove lately.

            For a beginner i’d argue they are worth doing because beginners anything works if its progressive overloading and its hard for beginners to even tax themselves that much like advanced lifters. So carry on. When you atart feeling like you get taxed as shit from them and stall in growth think about swapping to fronts and deadlift variations exclusively with some 6 as an accessory.

            No reason you can do fronts before. I do my own version of 5/3/1 with front squats and stiff legs.
            Im not up to date on whats trendy atm but i though 5/3/1 was a late intermediate+ routine?

            Yea, I use an app that basically calculates all the weights for me, but I'm pretty much increasing the load every session.

            >Im not up to date on whats trendy atm but i though 5/3/1 was a late intermediate+ routine?

            https://www.jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

            He made a beginner friendly version that I've been following. I guess I'll just keep doing this until I feel I've stagnated, and then try and change it up.

            • 4 weeks ago
              Anonymous

              The other lifts are a great tool to manage fatigue and boredom in my opinion.
              I’m the body poster and although I’m arguing with OP I do front squat and do deadlift accessories to manage fatigue and work on weak points

            • 4 weeks ago
              Anonymous

              >I'm pretty much increasing the load every session.
              How does this work? I've never been able to achieve this. I find a weight where I can barely do 5 reps (sometimes fail before) and then just stall. How the fuck do people add 2.5kg to their bench every time? I just don't get it.

        • 4 weeks ago
          Anonymous

          For a beginner i’d argue they are worth doing because beginners anything works if its progressive overloading and its hard for beginners to even tax themselves that much like advanced lifters. So carry on. When you atart feeling like you get taxed as shit from them and stall in growth think about swapping to fronts and deadlift variations exclusively with some 6 as an accessory.

          No reason you can do fronts before. I do my own version of 5/3/1 with front squats and stiff legs.
          Im not up to date on whats trendy atm but i though 5/3/1 was a late intermediate+ routine?

        • 4 weeks ago
          Anonymous

          Why would you listen to some edgy anon retard on IST instead of every single reputable coach ever?

          • 4 weeks ago
            Anonymous

            Not saying I was going to take his advice at face value. I just wanted to hear his reasoning and input, so that I could do my own research and see if it holds any weight.

            • 4 weeks ago
              Anonymous

              >I just wanted to hear his reasoning and input, so that I could do my own research and see if it holds any weight.
              if you're going to read IST you gotta get better at dismissing retards without.

        • 4 weeks ago
          Anonymous

          As long as you read the books you'll be fine doing 531 for years to come. It's suppose to be an easy program to adapt shit into as long as you stick to the 531 main lift progression.

          Pics look like great progress for 3 months! Keep going!

        • 4 weeks ago
          Anonymous

          My 2 cents on the 4 main lifts.

          The barbell bench press is a useless since shoulders and arms tend give out before the chest can be finally worked. Would replace it with pec deck flys or chest press machine.

          Personally, squats and OHP are useful exercises for attaining the aesthetic physique if that's what you're working for.

          Deadlifts are mixed if you're either powerlifting or have a preference for it. I did these starting off in SL but dropped it in favor of seated row machines for the back.

          But if you find something that works for you, by all means do it.

          • 4 weeks ago
            Anonymous

            >BB bench doesnt effectively build chest
            Nonsense. BB bench has the highest chest muscle activation. One of the main reasons for this is that you can simply do more weight with it than any other variations. Follow the links, look at the studies.

            https://www.acefitness.org/certifiednewsarticle/2884/ace-sponsored-research-top-3-most-effective-chest-exercises/
            https://www.thebarbell.com/science-says-the-best-and-worst-chest-exercises/

            Plebs tend to think that if something is harder it must be better so you’ll never shake them out of their squatism and deadliftgasms mentality. Like you said, heavy compounds are taxing on your CNS so your form will inevitably break down long before the target muscle reaches failure, making them suboptimal for hypertrophy. Basically no IFBB pros deadlift and very few barbell back squat. They’re for building full body strength not muscle hypertrophy, but again too many people have invested time and energy into mastering these specific movements to admit it, plus they still get decent results. It’s sunk cost fallacy.

            >muh IFBB roidtrannies drink one gallon of cum for hypertrophy
            The retarded shit roidtrannies do to grow muscle has little relevance to natty lifters.

            Good luck getting this through to the 16-19 year old twinks. Coach hurr-durr football and their pot-bellied daddies tells them they only need squats and bench press. I am a trainer and 4x8 of squats and 4x12 of deadlifts are all you need once a week. I see more gains from RDLs, leg press, leg extensions and hamstring curls than squats.

            >4x12 deadlifts
            >high volume / low weight deadlifts for hypertrophy
            This is so ignorant and completely misses the point of doing deadlifts at all. Then again, this is just about what I would expect from a gym "trainer".

        • 4 weeks ago
          Anonymous

          that's some very impressive progress for just 2.5 months

        • 4 weeks ago
          Anonymous

          Look at the sheer effectiveness of the barbell compounds.
          Most shitters on this board look worse than you after YEARS of training.

        • 4 weeks ago
          Anonymous

          Shave your nipple hair dude, fuck.
          I know it has become invisible to you because you see it everyday in the mirror, but get rid of it.

      • 4 weeks ago
        Anonymous

        That used to be me. I used to think I was so much more superior than the gym bros because I was training for strength

        • 4 weeks ago
          Anonymous

          Can’t stand you fucking twerps who do this self righteous shit

      • 4 weeks ago
        Anonymous

        Yep, that was me. I only started getting big when I moved away from an all-barbell workout.

        • 4 weeks ago
          Anonymous

          World level power lifters don’t exclusively use barbells
          No one is suggesting only barbells forever

      • 4 weeks ago
        Anonymous

        So what would you suggest? For complete beginners to start pumping out random isolation exercises with 10 lb dumbbells? Lmao retard

      • 4 weeks ago
        Anonymous

        It’s literally the best routine for beginners.
        >non technical lifts
        >fast and noticeable improvement
        >strengthens nearly all important muscles
        >low time investment

      • 4 weeks ago
        Anonymous

        I need to get a lot stronger before I can think about how I look.

    • 4 weeks ago
      Anonymous

      Honestly mate. Every time i see a twig starting to lift and doing the barbell only routine with ohp deads and back squats in cringe because i know they have been indoctrinated with some IST shit other dyels share and lap up because it appeals to their minimalistic efficiency desires when real life isnt that aimple

      Yeah deadlifts are utter dogshit, glad I dropped that utter meme

      >casper the ghost giving lofting advice

      Its not the point you mong. The point is these exercises particularly deadlifts take more than they give. Of course you can grow with them but its not actually efficient at all and once you have been lofting 10 years you will learn fast how boring and shit working out is. You wanna be in and out and doing the minimum necessary to grow, and taxing your body the least. I have to do a shit load of volume to grow but i know for a fact regular deads are a waste of time. Can do more with stiff legged deads with half the taxation

      I pull 220kg conventional at 82kg body weight. 240kg sumo.
      Does it look like I have lanky limbs?
      [...]

      I don’t need to work harder, otherwise I will get stuck or over exerted. I am progressing steadily because I am managing my volume and intensity, instead of doing stupid shit. You sound like a roider the way you think you can just have to train hard instead of smart and hard

      People say that, but all I every see is dyel doing deadlifts

      >he still hasn't posted body
      >bait thread
      >it goes in all fields

  3. 4 weeks ago
    Anonymous

    cool post

  4. 4 weeks ago
    Anonymous

    curious why you didn't post body

  5. 4 weeks ago
    Anonymous

    muh hypertrophy fags are no different than trannies

    • 4 weeks ago
      Anonymous

      At least we arent deluding ourselves like you minimalist twigs/obese blobs

      • 4 weeks ago
        Anonymous

        Bigger, stronger and leaner than you.
        t. your average squat and deadlift enjoyer

        • 4 weeks ago
          Anonymous

          >casper the ghost giving lofting advice

          Its not the point you mong. The point is these exercises particularly deadlifts take more than they give. Of course you can grow with them but its not actually efficient at all and once you have been lofting 10 years you will learn fast how boring and shit working out is. You wanna be in and out and doing the minimum necessary to grow, and taxing your body the least. I have to do a shit load of volume to grow but i know for a fact regular deads are a waste of time. Can do more with stiff legged deads with half the taxation

          • 4 weeks ago
            Anonymous

            curious why you didn't post body

          • 4 weeks ago
            Anonymous

            That’s not how it works Pajeet. You have to post body now.

          • 4 weeks ago
            Anonymous

            >muh growth

            this is what i'm talking about. you're a chud

          • 4 weeks ago
            Anonymous

            >You wanna be in and out and doing the minimum necessary to grow, and taxing your body the least
            This is actually how I train. I'm in and out in an hour and a half 4 days a week.
            Deadlifts aren't inherently taxing, and you can add recoverable volume on accessories not the main lift you brainlet.
            Working out for 10 years and you're still stupid, no wonder you're struggling to make gains
            Age does not equal wisdom

            • 4 weeks ago
              Anonymous

              If you arent finding deads taxing you either arent working hard enough at them to even get what shit level of hypertrophy they can provide, or you have lankey limbs.

              Lower back is known for taking much longer to recover than every other body part.

              • 4 weeks ago
                Anonymous

                I pull 220kg conventional at 82kg body weight. 240kg sumo.
                Does it look like I have lanky limbs?

                https://i.imgur.com/VafIKRI.jpg

                Bigger, stronger and leaner than you.
                t. your average squat and deadlift enjoyer

                I don’t need to work harder, otherwise I will get stuck or over exerted. I am progressing steadily because I am managing my volume and intensity, instead of doing stupid shit. You sound like a roider the way you think you can just have to train hard instead of smart and hard

              • 4 weeks ago
                Anonymous

                Lmfao 240kg sumo after 10 years

          • 4 weeks ago
            Anonymous

            >once you have been lofting 10 years

            No shit! If you have been lifting, and making gains, for 10 years then you are an advanced lifter and need periodization to stimulate further muscle growth becaus of diminishing returns.

            How do you not know this? Telling DYELs and anons only a year or so into their training that deadlifts and squats are worthless because you are, suppossedly, on the far right handside of the logarithmic curve is retarded.

        • 4 weeks ago
          Anonymous

          Calves are smaller than neck, sad

        • 4 weeks ago
          Anonymous

          >126 replies
          >Only and

          https://i.imgur.com/QfPTZ1V.jpg

          Hey man, I've been doing the 5/3/1 beginner program. Its exactly what you just described, focuses on just 4 lifts (bench press, squats, ohp, deadlift). I also do 50 reps each of a push, pull and leg work out as well.

          Are those 4 lifts really useless? Could I really be doing better and more effective lifts? Any suggestions would be help.

          Pic related btw, top was 2.5 months ago when I started lifting and bottom is this morning. have posted body
          >First advocates compounds, other is making good noob gains off compounds

          OP and anti-compound thinks ain't bussin'

        • 4 weeks ago
          Anonymous

          steroid

        • 4 weeks ago
          Anonymous

          Nice dago pinhead skull shape

        • 4 weeks ago
          Anonymous

          Cool hat

        • 4 weeks ago
          Anonymous

          Reminder that all posts replying to this one without posting body are cope.

        • 4 weeks ago
          Anonymous

          You are DYER (Do You Even Roid)

        • 4 weeks ago
          Anonymous

          great physique brother

  6. 4 weeks ago
    Anonymous

    Youre an idiot

    • 4 weeks ago
      Anonymous

      your*

    • 4 weeks ago
      Anonymous

      Ironic

    • 4 weeks ago
      Anonymous

      Yhor*

  7. 4 weeks ago
    Anonymous

    Yeah deadlifts are utter dogshit, glad I dropped that utter meme

  8. 4 weeks ago
    Anonymous

    Squats and deadlift have made it much easier to lift heavy shit at work without fucking myself.
    Jump on juice if all you care about is size and looks.

  9. 4 weeks ago
    Anonymous

    Post body

  10. 4 weeks ago
    Anonymous

    Not sure if baiting... it's no secret that heavy low rep barbell stuff is good for building functional sofa and lawnmower lifting strength not hypertrophy.... everyone knows that

    Also speak for yourself, I've been lifting for 10 years and it's still fun as shit

  11. 4 weeks ago
    Anonymous

    Squats work and will build ypu massive legs. Your inability to make progress just means you aren't actually using your legs which is probably why you don't like it.

  12. 4 weeks ago
    Anonymous

    >its too intense!
    >it just way too exhausting!
    >Now I do high volume with front squats and RDLs
    >The high intensity back squats and deadlifts were crap. Never doing back squats or deadlifts
    have you tried just doing high volume back squats and deadlifts?

  13. 4 weeks ago
    Anonymous

    I don't deadlift and squat because I don't enjoy them. I don't compete and just go to the gym for the fun of it.

    Sub-optimal routine that I enjoy > optimal routine I don't enjoy

  14. 4 weeks ago
    Anonymous

    Not a fan of either, but they do wonders to my back and posture (I sit on computer about 8 hours a day)

  15. 4 weeks ago
    Anonymous

    >I lifted focusing on strength rather than size and programmed accordingly
    >I gained strength and not size

    Shocking

    • 4 weeks ago
      Anonymous

      Yeah but sperglords on IST say you have to train like a pseudo powerlifter to make any gains

  16. 4 weeks ago
    Anonymous

    No they are fun.
    Deads fixed my shitty posture from sitting too much
    ATG squats fixed my knee pain

  17. 4 weeks ago
    Anonymous

    Big fan of front squats. Will try out the stiff legged deadlifts and see, thx OP.

  18. 4 weeks ago
    Anonymous

    HOW does squats and deadlifts exhaust you? I don't get it.

    • 4 weeks ago
      Anonymous

      Not even OP but everyone who actually lift get exhausted doing squats and deadlifts. But most people know how to program around it, except OP.

      • 4 weeks ago
        Anonymous

        I know how to program around it. Im saying theres no need to for people who just care about growing muscle. You can out right drop them for variations and gain a load of training resource in less fatigue.

        RDLs are superior and aren't as exhausting

        This is basically what i mean when i say stiff legged deads. Theres a few names going around for very similar lifts. RDL are much superior to conventional deads.

        • 4 weeks ago
          Anonymous

          >Im saying theres no need to for people who just care about growing muscle.
          I agree

        • 4 weeks ago
          Anonymous

          Okay. WHAT the fuck is the difference between a regular deadlift and sldl.

          • 4 weeks ago
            Anonymous

            Less hip hinge in a SLDL. Knees locked the whole time almost.
            Deadlift your knees are bent and stay slightly bent until lockout, this is to recruit quads
            They’ll look similar but you can always deadlift more than SLDL

            • 4 weeks ago
              Anonymous

              How in the fuck do you pick the bar up off the floor if you don't bend your knees? Is this lift for giga manlets?

          • 4 weeks ago
            Anonymous

            Other anon is retarded and doesn’t know the difference between SLDL and RDL. No wonder he’s not advanced

    • 4 weeks ago
      Anonymous

      They didn’t exhaust me in this way for me to consider dropping them for years. Once i got to advanced level and such they rewlly stopped being useful and actually a hinderance from recovery point of view. Put it this way:
      If you dont care for those lifts and adding weight to the bar and you just wanna grow, there is no need to do them. Fronts and stiff legs are better. However IST has an obsession with barbel pseudo power lifter style lifting even for gains. If you like them, do them. If you find them hard to recover from and such you should just stop. As long as you do a variation of both instead you arent missing anything and likely will gain more because you will manage fatigue better.

      I will concede they for beginners it doesnt even matter. For the first few years i didnt even have to consider cycling volume or anything close to fatigue management. You just recover from your workouts fast at that level.

      • 4 weeks ago
        Anonymous

        >Once i got to advanced level
        Post lifts, you are not advanced you're a forever intermediate

  19. 4 weeks ago
    Anonymous

    but powerlifters are already aware of this concept, it's called stimulus to fatigue ratio

  20. 4 weeks ago
    Anonymous

    RDLs are superior and aren't as exhausting

  21. 4 weeks ago
    Anonymous

    If all you want to do is look strong, that's up to you. You'll be outed as a bitch the first time anyone asks you to help move anything remotely heavy, thus perpetuating the stereotype that bodybuilders' muscles are just for show.

    Personally, being strong is equally as important to me as looking strong. I've got daughters that think their dad can do anything, and I aim to prove them right.

    • 4 weeks ago
      Anonymous

      My back squat and conventional dead has improved despite not doing them anymore and doing fronts and RDL tho. You wont be weak by any means. I still train in low rep ranges on a 5/3/1 format for front squats.

      As said, its not necessarily. If you lift properly you will get strong even for muscle oriented lifting.
      IRL there is basically no carry over to strength helping you out even after something as low as a 100kg back squat for 5x5 level strength. People exaggerate the carryover.

      • 4 weeks ago
        Anonymous

        >not posting body
        >not posting numbers

      • 4 weeks ago
        Anonymous

        You'll never be as strong as you could be because you're spending all your effort on accessories instead of the real lifts.

        >but muh carryover

        You've made your choice. Quit trying to justify and accept the consequences.

        • 4 weeks ago
          Anonymous

          What “consequences”?
          My back squat and deadlift have increased even though i dont train them anymore. Just treating fronts and RDL as a main lift has made them increase anyway with the bonus of leas fatigue and more hypertrophy.
          My lofts are way out of noob status at 10 years. They are advanced level. The carry over to real life has hit diminished returns long, long, long ago. Stretching literally gives me more irl gains than adding anything to my squat or dead at this point. If i was a powerlifter i would train them but at this point i care only about hypertrophy so they are not effective compared to alternative(fronts and rdl) anymore

          • 4 weeks ago
            Anonymous

            You are not advanced

            • 4 weeks ago
              Anonymous

              You have to be actively avoiding the gym to not have advanced lifts after 5 years. I have never had a break from the gym other than 2 week vacations here or there. You could do the most shit routine ever and still hit advance numbers in 5 years.

              The fact you are so angry and offended by me saying im an advanced lifter(i cant handle the volume it takes to grow anymore and im forced to cycle it. Thats an advanced thing. Beginners and intermediates never have to do that and back then i didnt either. Now if i dont my body gets fucked after a few weeks of doing the volume i need to force growth at this point = advanced) means you are probably some <5 years lifter yourself. Nobody would give a fuck about what some labels themselves like this otherwise

              • 4 weeks ago
                Anonymous

                You don’t understand what advanced is. You’re just spouting bullshit. Most ordinary people will never be advanced even if they trained their whole life
                You can train half assedly like you have for 10 years and still be intermediate

                Curious you do not post body or numbers stole

              • 4 weeks ago
                Anonymous

                > Now if i dont my body gets fucked after a few weeks of doing the volume i need to force growth at this point = advanced
                This is not what advanced means, it means you’re not managing your volume retard

              • 4 weeks ago
                Anonymous

                Newbs and intermediates DONT HAVE TO manage their fatigue you idiot

              • 4 weeks ago
                Anonymous

                Too retarded to even argue with

              • 4 weeks ago
                Anonymous

                You’re the one making assumptions all thread. You’re screeching like a loud child just cause someone else is an advanced lifter and you dont like it? Grow up.

                You’re assuming that im just doing retarded amounts of volume and need to manage my fatigue because you think im an intermediate doing unnecessary volume. No. I’ve been lifting 10 years and know what it takes for me to grow still. I stopped growing from intermediate training ages ago and only started gaining well again when i upped the volume even more but this required me to start cycling it and managing my fatigue.
                Not everyone is the same either. You’re fucking cringe mate. Why does it hurt your feelings so much?

              • 4 weeks ago
                Anonymous

                Brain dead roiding chud, I had you pegged early on

                I pull 220kg conventional at 82kg body weight. 240kg sumo.
                Does it look like I have lanky limbs?
                [...]

                I don’t need to work harder, otherwise I will get stuck or over exerted. I am progressing steadily because I am managing my volume and intensity, instead of doing stupid shit. You sound like a roider the way you think you can just have to train hard instead of smart and hard

              • 4 weeks ago
                Anonymous

                That wasnt me and im natty. I have no need to roid. I wouldnt be here scrutinising if deads and back squats are worth the fatigue to growth ratio if i was on roods cause my recovery would be god tier anyway.

                Your obsessed. You act like a fucking child. Just because someone is an advanced lifter(which means nothing there are plenty out there and all have opinions) and says something you dont like doesnt mean you have to reframe your entire mental model of the world or reject that person as being advanced. What kind of autism do you have? Wake up call for you: everyone has a fucking opinion.

              • 4 weeks ago
                Anonymous

                You are not advanced

    • 4 weeks ago
      Anonymous

      >I've got daughters that think their dad can do anything, and I aim to prove them right.
      I cannot think or comprehend of anything more cucked than having a daughter. Honestly, think about it rationally. You are feeding, clothing, raising and rearing a girl for at least 18 years solely so she can go and get ravaged by another man. All the hard work you put into your beautiful little girl - reading her stories at bedtime, making her go to sports practice, making sure she had a healthy diet, educating her, playing with her. All of it has one simple result: her body is more enjoyable for the men that will eventually fuck her in every hole.

      Raised the perfect girl? Great. Who benefits? If you're lucky, a random man who had nothing to do with the way she grew up, who marries her. He gets to fuck her tight pussy every night. He gets the benefits of her kind and sweet personality that came from the way you raised her.

      As a man who has a daughter, you are LITERALLY dedicating at least 20 years of your life simply to raise a girl for another man to enjoy. It is the ULTIMATE AND FINAL cuck. Think about it logically.

      • 4 weeks ago
        Anonymous

        >Raised the perfect girl? Great. Who benefits
        Your theoretical grandkids you dick wad. Raising a shit daughter is a huge issue in this country and why we can't have nice things.
        Shit daughters become single mothers and coalburners.
        Shit daughters ride the CC
        Yeah it's probably impossible to stop them from degeneracy but maybe they will be a little better.

        Jesus man post fucking nose.

        Oh, and if you care that much about who she is fucking just fuck her instead.

  22. 4 weeks ago
    Anonymous

    Makes you think

  23. 4 weeks ago
    Anonymous

    People just say deadlifts/squats/barbell is useless so they can push some meme exercise that sucks.
    People used to do the same thing to sell magazines, radio, TV. Now it's idiots on youtube and social media

    • 4 weeks ago
      Anonymous

      Im not saying that. If you stop back squatting and deadlifting like i did you better fucking replace it with a variation.i could not imagine not doing them at all. There is a reason athletes do front squats.

  24. 4 weeks ago
    Anonymous

    retard. Back squats and Deadlifts trained over a variety of rep ranges are the best muscle building exercises. Stay small and weak kek

  25. 4 weeks ago
    Anonymous

    Didnt read. Doing them anyways.

  26. 4 weeks ago
    Anonymous

    >I’ve been at this over 10 years. I did powerlifting for years at first. I got strong as fuck. I stayed small.
    It took you 10 years to figure out the difference between Strength and Hypertrophy? have a nice day. You have shit advice.

  27. 4 weeks ago
    Anonymous
  28. 4 weeks ago
    Anonymous

    Deadlift literally makes you big everywhere

    • 4 weeks ago
      Anonymous

      People say that, but all I every see is dyel doing deadlifts

  29. 4 weeks ago
    Anonymous

    Post your numbers and your body

  30. 4 weeks ago
    Anonymous

    Lifting heavy things > Bodybuilding

    • 4 weeks ago
      Anonymous

      All the best bodybuilders are strong

      • 4 weeks ago
        Anonymous

        Yeah but that doesn't mean you need to train for strength and autisticlly track what percentage you need to be lifting each session

    • 4 weeks ago
      Anonymous

      Im not a bodybuilder. I just lift primarily for hypertrophy.
      Why does everyone need a label?

  31. 4 weeks ago
    Anonymous

    every single guy in my gym squats and deadlifts, and they’re all bigger than you. kwab

  32. 4 weeks ago
    Anonymous

    Imagine if you lot were arguing about how you HAVE to do bicep curls or lateral raises to make gains.

    That's how retarded you all sound

    • 4 weeks ago
      Anonymous

      I do both

    • 4 weeks ago
      Anonymous

      Only OP is arguing this. Everyone else is saying no/both

    • 4 weeks ago
      Anonymous

      bicep curls and lat raises=/=squats and deadlifts.

  33. 4 weeks ago
    Anonymous

    Bait thread kys. Powershitters are morons Deadshitters are morons squats are good

  34. 4 weeks ago
    Anonymous

    Story time.

    Been in an argument with a fellow jim enjoyer, who said isolation is superior to compound.
    I've said compound is superior due to certain criteria which is unarguable.
    He still declined.

    I'm almost twice as wide, crosstriated quads, way stronger, he still argued.

    Compounds are kings for a reason. If they do not work for you, it is you, not them.

    • 4 weeks ago
      Anonymous

      Compounds are always limited by your weakest muscle

      I'd rather hit them individually with insolations

      • 4 weeks ago
        Anonymous

        compound lifts are great starting off as a beginner to build a foundation. From my experience, I have to do isolation work chest and back since the arms tend to be the limiting factor on bench/rows/deadlift/pull-ups

      • 4 weeks ago
        Anonymous

        do you think your weakest muscle does not get stronger with the rest of them? do you think your body does not work as a unit to move the weights? stop overcompensating on your lifts and do them properly.

  35. 4 weeks ago
    Anonymous

    I like how the arguments against strength training on this board range from "you'll end up in t-rex mode if you squat 3 times a week" to "you'll make 0 gains if you squat 3 times a week"

  36. 4 weeks ago
    Anonymous

    the absolute state of IST. you are probally fatigued from doing heavy squats and deadlifts because you do not recover properly. the majority of your gains will be from how you eat and sleep because those two factors determine how hard you can go at the gym and how much more you can put onto the bar.

    also
    >caring about how big your muscles are instead of how strong you are
    chud and woman behavior, stop it.

  37. 4 weeks ago
    Anonymous

    I still want to be lifting when I'm 50+ so I don't go heavy on squats and deadlifts.

    • 4 weeks ago
      Anonymous

      mate you should be going heavy now so that you can still be lifting into your 50's

  38. 4 weeks ago
    Anonymous

    If you like front squats give clean and jerks a go. My shoulders and quads exploded from switching up olys into my routine. Also overhead press outs/negative overhead reps.

  39. 4 weeks ago
    Anonymous

    I FUCKING LOVE GOBLET SQUATS

    • 4 weeks ago
      Anonymous

      >t.

  40. 4 weeks ago
    Anonymous

    >squat, dead
    vs
    >front squats, stiff legged deadlifts
    you really think this substitution is world shattering?

    • 4 weeks ago
      Anonymous

      According to Rippetoe it is

      • 4 weeks ago
        Anonymous

        You’ve literally never read anything Rip wrote

      • 4 weeks ago
        Anonymous

        This

        You’ve literally never read anything Rip wrote

        Anon described himself as an advance lifter and Mr. Pointy nipples flat out said that advanced lifters have to do things differently to stimulate muscle growth since they are so close to their genetic maximum. But what is required for an advance lifter is counter productive for a novice lifter.

        • 4 weeks ago
          Anonymous

          >This! So much this!
          Shut the fuck up, Reddit. nobody asked you

  41. 4 weeks ago
    Anonymous

    They form the base for futute growth. Doing those lifts make your entire body stronger. If your entire body is stronger you van lift heavier weights in the hypertrophy range.

    Flat out dont believe youve lifted for any significant period of time.

    • 4 weeks ago
      Anonymous

      Hypertrophy base is broscience

      • 4 weeks ago
        Anonymous

        What stimulates more hypotrophy when doing dumbell rowes?

        Doing 60 for 12 with proper form?
        Or 120 for 12 witj proper form?

        Thats your answer right there why you want to build strength first.

        • 4 weeks ago
          Anonymous

          Strength base meme is dogmatic broscience from the SS/SL days

  42. 4 weeks ago
    Anonymous

    Plebs tend to think that if something is harder it must be better so you’ll never shake them out of their squatism and deadliftgasms mentality. Like you said, heavy compounds are taxing on your CNS so your form will inevitably break down long before the target muscle reaches failure, making them suboptimal for hypertrophy. Basically no IFBB pros deadlift and very few barbell back squat. They’re for building full body strength not muscle hypertrophy, but again too many people have invested time and energy into mastering these specific movements to admit it, plus they still get decent results. It’s sunk cost fallacy.

  43. 4 weeks ago
    Anonymous

    Good luck getting this through to the 16-19 year old twinks. Coach hurr-durr football and their pot-bellied daddies tells them they only need squats and bench press. I am a trainer and 4x8 of squats and 4x12 of deadlifts are all you need once a week. I see more gains from RDLs, leg press, leg extensions and hamstring curls than squats.

  44. 4 weeks ago
    Anonymous

    I do Squats knowing they are not optimal for muscle grow mainly because my aim with them is to create a basis, a strength/balance/power foundation for further lifts. Since it requires your entire body working in harmony I feel it's a good lift to acquire general strength. I could be wrong though. I started lifting and I will do them for a couple of months then after that I will do only isolation lifts (except pull ups, they are awesome). I feel if I start with leg presses right away I will be lacking in some key areas, like the lower back / chore for instance.

    • 4 weeks ago
      Anonymous

      Doing the same as a total noob almost 40yo. oldfag. So far it seems to be slowly working, went from doing 1.5pl squats with terrible form to doing 1pl squats ATG 2/1/1/2 proper squats high rep.

      Doing em mainly for my knees, hips and ankles, all are way stronger than before.

  45. 4 weeks ago
    Anonymous

    have a nice day post haste. Weak genetic gay

  46. 4 weeks ago
    Anonymous

    >if you don't do leg press you won't make any gains

    That's how retarded you all sound

  47. 4 weeks ago
    Anonymous

    Same thing with bench and OHP.
    Incline DB/decline barbell are all you need for better chest development.
    Seated DB shoulder press, lateral raises and facepulls/upright rows are all you need for complete shoulder development.

    • 4 weeks ago
      Anonymous

      You don't do ohp for shoulder development. This fucking board is so stupid sometimes.

  48. 4 weeks ago
    Anonymous

    Leave me alone. I just want to get stronger at picking things of the ground and using my legs to lift shit.
    I do front squats anyways.

  49. 4 weeks ago
    Anonymous

    Yes you are correct.

    Also, these are all extremely technical movements and should have several sessions with an experienced coach in person before starting to do them regularly. Not just reading some fat boomer’s manifesto and thinking you’ve learnt correct form. Most people are better off with leg press, split squats, trap bar DL, GHR/back extensions.

    • 4 weeks ago
      Anonymous

      >Most people are better off with leg press, split squats, trap bar DL, GHR/back extensions.
      You're gonna get hate for this but what you said is true.

    • 4 weeks ago
      Anonymous

      >Not just reading some fat boomer’s manifesto
      lmao another dyel who hasn't read the book
      tag em and bag em boys

      • 4 weeks ago
        Anonymous

        Based bloatmaxxer.
        I read greyskull and 5/3/1 instead of SS then got coaching at athletics centre and changed a lot. Now days I go to the beach a lot and play some sports so prefer being athletic and aesthetic to massive.

        • 4 weeks ago
          Anonymous

          >I read greyskull and 5/3/1 instead of SS
          >dyel doesn't realize that SS is a book about biomechanics and the lifts themselves and only has a couple of pages about programming
          haha you're all fucking retarded

  50. 4 weeks ago
    Anonymous

    >Doing compound movements with heavy weight
    >Wonders why he's getting stronger, not bigger.
    It took you 10 years to figure that out? You might be retarded anon.

  51. 4 weeks ago
    Anonymous

    Never listen to this board.
    I'm running 531 BBB and I use low handle trap bar DLs for my 531 sets and high handle TBDLs (which are essentially rack pulls) for my BBB sets. Landmine press instead of OHP in my BBB sets too. This will make this board seethe because I'm not following "muh program".

  52. 4 weeks ago
    Anonymous

    Why don't garden gnomes want us to be strong, Rabbi???

  53. 4 weeks ago
    Anonymous

    Fucking based. I do leg press and Romanian DLs and I'm sore for 4-5 days afterwards whereas when I did squats I couldn't push myself as hard and deadlifts are just a nuisance because they mess up your routine. If you do them on back days you need something else on leg day and if you do them on leg day you can't do pull day for 2 days afterwards

    • 4 weeks ago
      Anonymous

      Look another dyel who thinks soreness is an indicator of efficacy. Haha.

      • 4 weeks ago
        Anonymous

        Well when I started doing HIT I started getting sore and at the same time I got results I didn't get when I was doing PPL 6 days/week because I couldn't go all in and my body didn't have the energy to recover. Maybe PPL is great when you're 20 but when you're nearing 35 like me I think an approach like mine without DLs is a more sensible way to approach lifting

  54. 4 weeks ago
    Anonymous

    Does doing a strength based routine (i.e. low rep compound lifts) increase general athleticism more than hypertrophy/bodybuilder based routines? That‘s really what I care about most.

    • 4 weeks ago
      Anonymous

      What do you mean by general athleticism? It's too vague to say for sure. Strength is a component of athleticism so it will absolutely help on that front, depending on your sport it may or may not help at all because the movements are very specified. You'd probably want something like power movements like banded deadlifts or deep squat jumps to improve explosive movements.

      • 4 weeks ago
        Anonymous

        >power movements like banded deadlifts or deep squat jumps to improve explosive movements.
        retard dyel detected

  55. 4 weeks ago
    Anonymous

    Posting my legs so I've at least got something.
    Deadlifts are a waste of time mostly. Squats are super dependent. If you're built like Tom Platz with short femurs & can do perfect oly lifter squats then they'll be an amazing quad builder for your entire lifting journey unless you're injured. Otherwise you're better off doing hack squats because they enable greater depth without forcing excessive forward torso lean & have an excellent stimulus to fatigue ratio.

    • 4 weeks ago
      Anonymous

      >muh the only muscles that matter are those I can see in the mirror
      This entire thread is literally retarded dyels

    • 4 weeks ago
      Anonymous

      >If you're built like Tom Platz with short femurs & can do perfect oly lifter squats then they'll be an amazing quad builder for your entire lifting journey unless you're injured. Otherwise you're better off doing hack squats because they enable greater depth without forcing excessive forward torso lean & have an excellent stimulus to fatigue ratio.

      Based, retards here need to realise this

      • 4 weeks ago
        Anonymous

        I have extremely long femurs, and have to lean forward a lot. Doing heavy squats 2-3 times a week has still done wonders to me. My spinal erectors have gotten way stronger, my quads have grown and I‘ve become more athletic, i.e. I can jump higher and sprint faster than I ever did.

        • 4 weeks ago
          Anonymous

          This is one of the reasons people should have compound movements in their programs. I'm 6'4 and squats and deads have helped a lot in just regular movement. I work at a desk for 8 hours a day.

    • 4 weeks ago
      Anonymous

      >If you're built like Tom Platz with short femurs & can do perfect oly lifter squats then they'll be an amazing quad builder for your entire lifting journey unless you're injured. Otherwise you're better off doing hack squats because they enable greater depth without forcing excessive forward torso lean & have an excellent stimulus to fatigue ratio.

      Based, retards here need to realise this

      >muh the only muscles that matter in the squat are those responsible for knee extension
      Absolute morons

      • 4 weeks ago
        Anonymous

        No moron, your adductors, abductors & glutes are worked just as well with a hack squat as a back squat. It's only your lower back that misses out & surprise surprise, that's where SLDL comes in.

      • 4 weeks ago
        Anonymous

        No one cares about the glutes

  56. 4 weeks ago
    Anonymous

    If you're a natty low volume high intensity is the only way to train. Training at over 6 or 8 reps is training the muscle wrong. Training more than 3 to 4 days is too much.

    • 4 weeks ago
      Anonymous

      If you want to stay small forever, do what this anon said.

      • 4 weeks ago
        Anonymous

        Every study done proves me right including human physiology. When you train in higher rep ranges and at sub optimal intensity you are shooting yourself in the foot.

        Yes to the first, no to the second.
        There's no such thing as overtraining, just undereating and under cardio-ing

        T. Natty peaked @ 274lbs @ 8% body fat @6'4" on a repeating 3 day split with the last weeks being full body compounds everyday

        Over training is extremely easy to do despite every gym bro saying the opposite. With enough intensity you can blow yourself up in a very short time

        • 4 weeks ago
          Anonymous

          It's a lot easier to train to, or close to failure with lower weight/high reps. Go heavy and you end up with a litany of nagging injuries like powershitters, because there's much less of a margin of error. This is fine for the sport of powerlifting - no sport is good for you if you take it seriously, after all.

    • 4 weeks ago
      Anonymous

      Yes to the first, no to the second.
      There's no such thing as overtraining, just undereating and under cardio-ing

      T. Natty peaked @ 274lbs @ 8% body fat @6'4" on a repeating 3 day split with the last weeks being full body compounds everyday

      • 4 weeks ago
        Anonymous

        >T. Natty
        >274lbs @ 8% body fat @6'4"

  57. 4 weeks ago
    Anonymous

    How fucking bad in your heart health that the big lifts didn't work for you???
    You *were* doing cardio everyday, right??

  58. 4 weeks ago
    Anonymous

    >They exhaust you(particularly deadlifts)
    ah so you are a pussy ass bitch with no actual endureance/conditioning
    >while being crap for hypertrophy
    why would i give a shit about hypertrophy if i already got strong (which you also did)

  59. 4 weeks ago
    Anonymous

    Squats and Deadlifts are the best exercises for your legs.

    But I dont like doing them, so I dont.

    Simple as.

  60. 4 weeks ago
    Anonymous

    Why do I have to deadlift? What am I missing out on vs RDLs, squats, and rows?

    • 4 weeks ago
      Anonymous

      RDL-s are a deadlift you mong

  61. 4 weeks ago
    Anonymous

    Highbar works pretty well for my quads. I'm with you on DLs.

    For me, good mornings and KB swings train the hip hinge movement better. If you must DL, just use a trap bar.

  62. 4 weeks ago
    Anonymous

    You're dyel.

  63. 4 weeks ago
    Anonymous

    Posts like this make me thankful I'm not weak and retarded. Obviously different training methodologies get different results. How you somehow got "all heavy leg movements are le bad" from that revelation is astounding. Thanks anon for reminding me to be grateful.

Your email address will not be published.