I'll start lifting in a home gym I just made, I have a power rack and bench, but I'm on the last floor so I can't do deadlifts. I was wondering what would you guys recommend for substitution exercises? I'm thinking rdls, good mornings, rows. Are shrugs worth it? I've never done them. Is there anything I'm missing? Also, I'm doing 5/3/1 BBB and it's working pretty well, would it be fine to do 5/3/1 ssl squats and rdls one day, and 5*10 squats and rdl the second day?
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Why can't you do deadlifts just get mats
this, two layers if you need
Bros, I know it would be best to do deadlifts but I really can't, all friends who work in construction recommended against it, also the building is a bit old. I'm sure I can get away with it but honestly, I just don't want to feel anxious, this is the whole reason I made the home gym, I got tired of stressing whether I'm too sweaty or aggressive in the commercial gyms full of thots and uncles.
That's my main plan, do a lot of rdls and test the conventional in a commercial gym from time to time. I'm wondering what I'm missing so I can add it.
Pic related is the second part of the home gym. I also made a platform of plywood and the carpets they use in pl meets, seems comfy for squats.
Your construction friends are really dumb you can definitely deadlift you're not going to be pulling 10,000 lbs
No they're not. Can you morons stop pretending diddies are sustainable? You shouldn't recommend them to anyone who isn't already serious about weight lifting, at the very least an intermediate lifter.
You're an idiot
True, I understand, but I'll still prefer not to do it just not to feel stressed about it. It's probably a stupid reason, but I just want to feel at ease.
I think I'm serious about weightlifting, I'm at 1/2/3/4, chins with 50kg, dips with 60kg, etc. that's why I'm concerned about not deadlifting but the thing is, I'm a bit tired that the answer is always 'find a way to deadlift'. It's a great exercise, but I can't believe it's not replaceable. I just feel like I might be missing something by doing rdls/good mornings/rows (not pandlays unfortunately).
Real f*male thinking patterns there OP,
>I just feel like I might be missing something by doing rdls/good mornings/rows
You are not. Whatever posterior chain gains you get from deadlifts you get from romanians and good mornings, whatever upper back gains you get from deadlifting you can get from rows, chins and shrugs if need be.
I used to deadlift on a particleboard mobile home floor. I got up to 405lbs no problem, but I was mindful to ease the weights down instead of dropping them. If you're in an apartment then the actual problem is going to be that your downstairs neighbor is going to hate you. You could soundproof your floor I guess but I doubt you can really stop the vibrations at all
My downstairs neighbor is me, I will lift in my attic andy apartment is on the last floor below the attic. Not sure if attic is the correct word, the floor is a concrete plate like in all floors.
Oh, that's probably good then. Chuck some mats down to spread out the load, but I don't think you're going to be putting a hole through anything unless you abandon an ohp by literally throwing it or something. Olympic lifts should probably be out for that same reason, but compounds and isolations are good
RDL
Get crashpads you can 100 percent deadlift and it's not like you deadlift all day so a couple sets shouldn't piss off your neighbors unless they're melanated
It's important to deadlift to keep your NEET neighbors on a healthy sleep schedule.
My downstairs neighbor is a shizo junkie. I deadlift first thing in the morning to make sure he wakes up. Otherwise he'll be sleeping in and screaming his shizo stuff all night.
I had a schizo downstairs elderly black neighbor he was always screaming about the "gay white Black person" upstairs and once called the cops on me because he thought I kidnapped a girl and could hear her screaming. I'm glad he moved out he would be screaming all day and night
>Otherwise he'll be sleeping in and screaming his shizo stuff all night.
literally me
I'll be honest with you, I'm disappointed. These responses are Reddit tier - how to replace deadlift, just find a way to deadlift. It's not such godsend exercise, boyos.
you are Reddit tier, Black person
>NOOOO I cant do deadlift they make me feel uncomfortable ;_;
>I'm disappointed. These responses are Reddit tier - how to replace deadlift
lol seriously, I was hoping someone would give a legit answer. I'm in a similar situation to op, the difference for me is dl is pointless for me because i'm a poorgay who cant afford more weights so if I do it i'll just be sandbagging anyway
RDLs are the legit answer. Good mornings or weighted back extensions would also be fine.
My home gym is upstairs anon. I have never been a fan of this but it is what it is.
I have 2x 2440x1220 OSB3 boards on the floor and horse stall matts on top of them. I do rack pulls instead of deadlifts and never drop the weight anyway. My rack has straps as well so it's less of a hard stop and more soft. Been fine for years.
Any other lifts you have added bro?
Thanks man, I used to do supersets of pr/rdl but I'll skip the pr now, same as a deadlift.
Welcome to the world of grown-ups homie, that's the only apartment I have.
>Any other lifts you have added bro?
Nothing that's of concern to the joists in the house. Bench, squats, rack pulls and ohp.
Yes RDL's, and Pendlay rows especially can get you a lot of benefits. It won't perfectly replace deadlifts but there are benefits to having more volume in RDL's and Pendlay rows anyways.
Try it out first, without dropping the weights like some Black person.
You could do RDL's instead, but it's pretty much the same shit - you have to lower the weights gently, like you own the place you lift in.
Do overcoming isometric deadlifts.
An example would be standing on a loop of rope and trying to deadlift it.
Although you might not get much (if any) muscle hypertrophy, you'll still be training the fast twitch fibers and the neural pathways utilized in the operation of those muscles.
RDLs are better anyway
Or you could deadlift with controlled eccentric and just lower the weight
>Or you could deadlift with controlled eccentric and just lower the weight
you mean do an actual rep?
>ctrl+f
>"hip thrust"
>Phrase not found
board is dead