I’ve been at this over 10 years. I did powerlifting for years at first. I got strong as frick. I stayed small. I changed it up and grew.
These two exercises are fricking 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.
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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.
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.
>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
High rep squats are unironically the goat for hypertrophy
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
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
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.
>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
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.
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.
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
>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 frick do people add 2.5kg to their bench every time? I just don't get it.
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?
Why would you listen to some edgy anon moron on IST instead of every single reputable coach ever?
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.
>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 morons without.
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!
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.
>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/
>muh IFBB roidtrannies drink one gallon of cum for hypertrophy
The moronic shit roidtrannies do to grow muscle has little relevance to natty lifters.
>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".
that's some very impressive progress for just 2.5 months
Look at the sheer effectiveness of the barbell compounds.
Most shitters on this board look worse than you after YEARS of training.
Shave your nipple hair dude, frick.
I know it has become invisible to you because you see it everyday in the mirror, but get rid of it.
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
Can’t stand you fricking twerps who do this self righteous shit
Yep, that was me. I only started getting big when I moved away from an all-barbell workout.
World level power lifters don’t exclusively use barbells
No one is suggesting only barbells forever
So what would you suggest? For complete beginners to start pumping out random isolation exercises with 10 lb dumbbells? Lmao moron
It’s literally the best routine for beginners.
>non technical lifts
>fast and noticeable improvement
>strengthens nearly all important muscles
>low time investment
I need to get a lot stronger before I can think about how I look.
>he still hasn't posted body
>bait thread
>it goes in all fields
cool post
curious why you didn't post body
muh hypertrophy gays are no different than trannies
At least we arent deluding ourselves like you minimalist twigs/obese blobs
Bigger, stronger and leaner than you.
t. your average squat and deadlift enjoyer
>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
curious why you didn't post body
That’s not how it works Pajeet. You have to post body now.
>muh growth
this is what i'm talking about. you're a troony
>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
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.
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
Lmfao 240kg sumo after 10 years
>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 moronic.
Calves are smaller than neck, sad
>126 replies
>Only and
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'
steroid
Nice dago pinhead skull shape
Cool hat
Reminder that all posts replying to this one without posting body are cope.
You are DYER (Do You Even Roid)
great physique brother
Youre an idiot
your*
Ironic
Yhor*
Yeah deadlifts are utter dogshit, glad I dropped that utter meme
Squats and deadlift have made it much easier to lift heavy shit at work without fricking myself.
Jump on juice if all you care about is size and looks.
Post body
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
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.
>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?
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
Not a fan of either, but they do wonders to my back and posture (I sit on computer about 8 hours a day)
>I lifted focusing on strength rather than size and programmed accordingly
>I gained strength and not size
Shocking
Yeah but sperglords on IST say you have to train like a pseudo powerlifter to make any gains
No they are fun.
Deads fixed my shitty posture from sitting too much
ATG squats fixed my knee pain
Big fan of front squats. Will try out the stiff legged deadlifts and see, thx OP.
HOW does squats and deadlifts exhaust you? I don't get it.
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.
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.
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.
>Im saying theres no need to for people who just care about growing muscle.
I agree
Okay. WHAT the frick is the difference between a regular deadlift and sldl.
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
How in the frick do you pick the bar up off the floor if you don't bend your knees? Is this lift for giga manlets?
Other anon is moronic and doesn’t know the difference between SLDL and RDL. No wonder he’s not advanced
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.
>Once i got to advanced level
Post lifts, you are not advanced you're a forever intermediate
but powerlifters are already aware of this concept, it's called stimulus to fatigue ratio
RDLs are superior and aren't as exhausting
If all you want to do is look strong, that's up to you. You'll be outed as a b***h 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.
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.
>not posting body
>not posting numbers
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.
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
You are not advanced
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 fricked 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 frick about what some labels themselves like this otherwise
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
> Now if i dont my body gets fricked 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 moron
Newbs and intermediates DONT HAVE TO manage their fatigue you idiot
Too moronic to even argue with
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 moronic 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 fricking cringe mate. Why does it hurt your feelings so much?
Brain dead roiding troony, I had you pegged early on
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 fricking 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 fricking opinion.
You are not advanced
>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 frick 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 frick 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.
>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 fricking nose.
Oh, and if you care that much about who she is fricking just frick her instead.
Makes you think
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
Im not saying that. If you stop back squatting and deadlifting like i did you better fricking replace it with a variation.i could not imagine not doing them at all. There is a reason athletes do front squats.
moron. Back squats and Deadlifts trained over a variety of rep ranges are the best muscle building exercises. Stay small and weak kek
Didnt read. Doing them anyways.
>I’ve been at this over 10 years. I did powerlifting for years at first. I got strong as frick. 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.
Deadlift literally makes you big everywhere
People say that, but all I every see is dyel doing deadlifts
Post your numbers and your body
Lifting heavy things > Bodybuilding
All the best bodybuilders are strong
Yeah but that doesn't mean you need to train for strength and autisticlly track what percentage you need to be lifting each session
Im not a bodybuilder. I just lift primarily for hypertrophy.
Why does everyone need a label?
every single guy in my gym squats and deadlifts, and they’re all bigger than you. kwab
Imagine if you lot were arguing about how you HAVE to do bicep curls or lateral raises to make gains.
That's how moronic you all sound
I do both
Only OP is arguing this. Everyone else is saying no/both
bicep curls and lat raises=/=squats and deadlifts.
Bait thread kys. Powershitters are Black folk Deadshitters are Black folk squats are good
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.
Compounds are always limited by your weakest muscle
I'd rather hit them individually with insolations
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
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.
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"
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
troony and woman behavior, stop it.
I still want to be lifting when I'm 50+ so I don't go heavy on squats and deadlifts.
mate you should be going heavy now so that you can still be lifting into your 50's
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.
I FRICKING LOVE GOBLET SQUATS
>t.
>squat, dead
vs
>front squats, stiff legged deadlifts
you really think this substitution is world shattering?
According to Rippetoe it is
You’ve literally never read anything Rip wrote
This
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.
>This! So much this!
Shut the frick up, Reddit. nobody asked you
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.
Hypertrophy base is broscience
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.
Strength base meme is dogmatic broscience from the SS/SL days
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.
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.
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.
Doing the same as a total noob almost 40yo. oldgay. 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.
have a nice day post haste. Weak genetic homosexual
>if you don't do leg press you won't make any gains
That's how moronic you all sound
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.
You don't do ohp for shoulder development. This fricking board is so stupid sometimes.
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.
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.
>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.
>Not just reading some fat boomer’s manifesto
lmao another dyel who hasn't read the book
tag em and bag em boys
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.
>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 fricking moronic
>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 moronic anon.
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".
Why don't israelites want us to be strong, Rabbi???
Fricking 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
Look another dyel who thinks soreness is an indicator of efficacy. Haha.
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
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.
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.
>power movements like banded deadlifts or deep squat jumps to improve explosive movements.
moron dyel detected
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.
>muh the only muscles that matter are those I can see in the mirror
This entire thread is literally moronic dyels
>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, morons here need to realise this
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.
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.
>muh the only muscles that matter in the squat are those responsible for knee extension
Absolute morons
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.
No one cares about the glutes
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.
If you want to stay small forever, do what this anon said.
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.
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
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.
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
>T. Natty
>274lbs @ 8% body fat @6'4"
How fricking bad in your heart health that the big lifts didn't work for you???
You *were* doing cardio everyday, right??
>They exhaust you(particularly deadlifts)
ah so you are a pussy ass b***h 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)
Squats and Deadlifts are the best exercises for your legs.
But I dont like doing them, so I dont.
Simple as.
Why do I have to deadlift? What am I missing out on vs RDLs, squats, and rows?
RDL-s are a deadlift you mong
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.
You're dyel.
Posts like this make me thankful I'm not weak and moronic. 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.