Has anyone dropped back squats and still made gains?

Has anyone dropped back squats and still made gains?

I used to lift 10 years ago back when IST was obsessed with SS and people said it was impossible to make any gains natty if you don't squat or deadlift.

I've now come back to lifting at 30 and I can't stand them anymore. I'm only up to 80kgx5 using linear progression but that's feeling extremely heavy and every rep is horrible.

I only care about hypertrophy and general fitness. Can I drop squats and replace them with stuff like leg press, Bulgarian split squats, leg extensions etc?

  1. 2 months ago
    Anonymous

    Just don't squat low bar

  2. 2 months ago
    Anonymous

    It's supposed to suck, don't give up just because it's hard.
    Squats/deadlifts are awesome for you. If you quit now you'll regret it later.

    carry on and you'll thank yourselrf in a couple of months.

  3. 2 months ago
    Anonymous

    >i don't squat and now the squat feels heavy
    woah who would've guessed that when you don't squat your squat is shit
    squat more and it'll get better.

    • 2 months ago
      Anonymous

      >squat more and it'll get better.

      Nope. Only gets worse. The LP to 500x5 is a real bad time.

      • 2 months ago
        Anonymous

        >linear progression
        >500lb
        Learn about periodization then come back.

        • 2 months ago
          Anonymous

          why would you use periodization if you don't need to?

      • 2 months ago
        Anonymous

        I squat 3x a week, heavy / light / volume.

        The first time I hit 315x5, it was heavy as shit. Now that's less than what I rep on my light day, and no shit, it feels light.

        Squatting is perhaps the easiest lift to improve, just squat 3x a week.

  4. 2 months ago
    Anonymous

    Try barbell hack squats instead. It gives you a chance to work on your breathing, and it allows you to power through that last rep you wouldn't be so sure about if you had the bar on your back. I legitimately think they're superior for quad development.

    • 2 months ago
      Anonymous

      Hack squats are an amazing quad exercise, but take a lot of mental strength as well, compared to a leg extension machine and the likes.
      And they're not the easiest to execute correctly.

    • 2 months ago
      Anonymous

      a yes a fellow ISTizen right here, he is right barbell hack squats are amazing, I do these after squats and these absolutely burn the living hell out of my quads, doms for days guaranteed every single time

  5. 2 months ago
    Anonymous

    I do front squats

  6. 2 months ago
    Anonymous

    >80kg
    >Hard
    Just stop being a dyel I have no other advice

  7. 2 months ago
    Anonymous

    i replaced deadlifts with front squats and the gains have been pretty solid so far, 7 months after removing desds from my routine, my max deadlift still went up by 35lbs
    squats are all you need, back squats + front squats

    • 2 months ago
      Anonymous

      >replaced deadlifts with front squats
      bro what the fuck are you doing

  8. 2 months ago
    Anonymous

    I only do hacks and leg extensions occasionally I throw in leg press as well. Never done deadlifts but got 25 inch legs anyway

  9. 2 months ago
    Anonymous

    >Can I drop squats and replace them with stuff like leg press, Bulgarian split squats, leg extensions etc?
    yes. simple as.

  10. 2 months ago
    Anonymous

    >Ugh 80kgx5 feels extremely heavy and every rep is horrible

  11. 2 months ago
    Anonymous

    I'd sprinkle them in every other week. They're still decent quad and glute growers and are pretty much indispensable for a strong lower back IMO. Play around with variations.
    But watch out: Just because your legs can lift the weight it doesn't mean your break can too.

    • 2 months ago
      Anonymous

      >break
      Meant back. Don't break.

  12. 2 months ago
    Anonymous

    You absolutely can replace squats with leg press, as long as you're deadlifting or at least doing some deadlift variation or good mornings.
    What I like about the deadlift is the unique way it develops the back, which imo you can't get out of rows.

  13. 2 months ago
    Anonymous

    I dropped back squats because the power racks in my gym are taken most of the time. I opted for hack squats and realized I can train my legs harder without being limited by my lower back. Leg press is a good exercise, just don't lockout your knees. I recommend you do RDLs, SLDL, or hyperextensions for the lower back when you do legs.

  14. 2 months ago
    Anonymous

    Yes, I always skip leg day and that makes me work harder on upper body.

  15. 2 months ago
    Anonymous

    >80 kg feels heavy

    LOL, just give up.

  16. 2 months ago
    Anonymous

    I stopped squatting and deadlifting for like 5 years when an old surgical incision in my abdomen opened up as a very small hernia, and I didn't want to do these kinds of exercises that relied on building massive intraabdominal pressure. You can 100% make big gains without these exercises

  17. 2 months ago
    Anonymous

    >I'm only up to 80kgx5 but that's feeling extremely heavy and every rep is horrible
    JUST
    FUCKING
    IMAGINE
    LMAO

    • 2 months ago
      Anonymous

      >80 kg feels heavy

      LOL, just give up.

      It's even worst considering I used to squat three plates for five

  18. 2 months ago
    Anonymous

    Of course you can and the fact dyel, first-year lifters who suckle on Rippetoe's teet are begging you to squat is proof they know absolutely nothing. They probably believe in the "test boost" that's supposed to give you big arms, by squatting.

    • 2 months ago
      Anonymous

      Post body

  19. 2 months ago
    Anonymous

    Of course you can drop back squats.
    Bulgarian split squats are a fine replacement, the only thing you miss out on is e-statting on IST

  20. 2 months ago
    Anonymous

    Personally I think you're shortchanging your fitness if you don't squat, it's a tremendously useful motor pattern. Can you drop into a deep squat and chill for at least 30 seconds? If not, you're not very fit imo.
    Maybe try goblet squats for a while, those tend to unfuck everyone's squats in my experience. Sets of 12-20, get the reps in; and I bet after a few weeks of that barbell squats will feel much better.

    • 2 months ago
      Anonymous

      >it's a useful motor pattern
      Shut the fuck up. Nobody squats like that in real life. The "longevity" bonuses of back squats is that your knee extension strength is strong to keep the body upright. Knee extension strength is better trained in literally any other squat variation or machine. Barbell back squats shift more emphasis to train the glutes, hips and low back/waist. You and everyone acting like it's some essential lift is a noob with no body.

      None of you squat shitters will post body.

      I squat 3x a week, heavy / light / volume.

      The first time I hit 315x5, it was heavy as shit. Now that's less than what I rep on my light day, and no shit, it feels light.

      Squatting is perhaps the easiest lift to improve, just squat 3x a week.

      Maybe he's not a fat powerlifter?

      • 2 months ago
        Anonymous

        I squat all the time, it's great when gardening. Here's a recent pic, start of my cut.

        • 2 months ago
          Anonymous

          you look like shit dude. should have laid off the squats.

          • 2 months ago
            Anonymous

            You'd have said I look like shit even at the end of my cut, but I never refuse a "post body" challenge.

  21. 2 months ago
    Anonymous

    Squats are the best way to get fat as fuck. Look around your gym, only the obese powershitters are ever squatting. I guarantee you that any jacked gymbro you ask has never done a single squat rep in his life.

    Useless exercise for fat retarded gays.

  22. 2 months ago
    Anonymous

    >post body! stop saying squats suck stop saying it NOOOOOOW
    The question is can you make gains in your legs without squats. Yes you fucking can Every other answer is cope from noob lifters who got groomed into Starting Strength and now they're running 3x5 squats 3x a week when they want big arms. You guys are fucking retards

    • 2 months ago
      Anonymous

      There's no dichotomy between big legs and big arms. Squatting is the best exercise for your lower body. You think this means you can't bench / chin / isolate arms because you're an effeminate twink.

    • 2 months ago
      Anonymous

      I don't really get why there's so much fitness advice out there. Yes, if bodybuding/powerlifting is your thing whatever. But for most people just work out everything a couple of times a week and add weight as it gets easier. You don't even need a program: there's no magic, but I just always found programmes boring and repetitive. Work out and enjoy it. Dont listen to moralists on the Internet with self esteem issues.

  23. 2 months ago
    Anonymous

    You should squat for over all strength and power. You don't have to break any records. Do 3x15 at whatever weight you can manage and you'll be wiped out and get some good gains. I used to chase single rep numbers but now I do a ton of volume and work yp to my 75% don't listen tk pussies who don't squat if you want to make it

  24. 2 months ago
    Anonymous

    Yes. My knee hurts whenever I do them and becomes unsustainable at around 2 plate so after years if trying ai just said fuck it and stopped. I do lunges, RDL, leg press, and prowler sled drags instead. My legs are fine and I'm fine.

    I'm trying to add squats in again because I miss them, but they're not necessary in the fucking least. There are dozens of ways to train your legs bro.

    • 2 months ago
      Anonymous

      Focus on pushing your knees out to make room for your ass. That solved my knee problems.

  25. 2 months ago
    Anonymous

    Dorian Yates did

    • 2 months ago
      Anonymous

      Lowbar squats are a powerlifting movement not a hypertrophy exercise. If you only care about hypertrophy then there are loads of better things which get your quads bigger. Sissy squats are such an example

  26. 2 months ago
    Anonymous

    Nah bro nobody every grew a gram of muscle from leg extensions, hack squats, uphill cycling, leg presses... No everyone with an iota of muscle got it from 3x5 heavy low bar back squats 3x a week. Nobody did anything else. You can trust me, I'm a 150lb and don't even lift but I watch a lot of Starting Strength Podcast!

  27. 2 months ago
    Anonymous

    Yes, you absolutely can replace it! Squat is an amazing lift, but some people like Rippletoe almost make it a religion.

    However, if I were you I would stick with squats for now. Perhaps don‘t increase your squat just yet and stay at 80kg for a little. I was in the same boat as you around 2 months ago. 80kg felt like shit and I thought about stopping. Now I can easily squat 100kg for 5x5, and 80kg feels like peanuts. It‘s worth it, you just need to push through!

  28. 2 months ago
    Anonymous

    Ive been lifting for 12 years. At some point I have realized that my form had regressed, or its just that my body wont tolerate shitty form anymore. Anyways, I had an awful butt-wink. Since then I have stopped going ATG, also I have switched to front squats, which are a bit lighter. Maybe you are in a similar situation OP, try these out

    • 2 months ago
      Anonymous

      if you have a buttwink on your ATG squat there is no chance you can front squat with decent form, front squat doesnt magically make you more mobile

      • 2 months ago
        Anonymous

        >if you have a buttwink on your ATG squat there is no chance you can front squat with decent form, front squat doesnt magically make you more mobile
        they dont, they also properly work your legs with less weight. Less weight means it doesnt go that hard on your spine. Problem with butt-wink is that you are stretching the muscles in your lumbar area, which are meant to be tight during the lift. The result is a back pain from squatting, which I had

  29. 2 months ago
    Anonymous

    Whatever your opinion is about squats, if 80kg/5 bothers you that much to drop it completely then you're NGMI. Everyone hates leg day, but it helps you build the mental fortitude necessary to progress. Personally I hate deadlift more than squat.

    Maybe you should try something else with a different form of progression. I've been running 5/3/1 (BBB variation) and had good results. It's sort of a hybrid between a strength and a bodybuilding routine. In general a workout looks like this:

    > 3 warmup sets on whatever compound lift you're doing on the day
    > 3 "heavy" sets ranging from 5 reps to 1 rep depending on the week
    > 5 sets of 10 at a lighter weight (40-60%) focusing on volume (BBB variation)
    > 1-3 accessory exercises (depends on your prefences)

    You'd do 4 workouts a week each focusing on a specific compound lift (bench, squat, ohp, deadlift). Instead of linear progression every workout, you progress at the end of every period (3-4 weeks). Progression will be slower and the heavy sets will be easier to complete because you're doing less reps at the higher weights, however the hypertrophy sets will still be challenging. Your strength will easily outpace the weight progression while allowing you to work towards gains from hypertrophy.

  30. 2 months ago
    Anonymous

    >I only care about hypertrophy and general fitness. Can I drop squats and replace them with stuff like leg press, Bulgarian split squats, leg extensions etc?
    yes absolutely. you still deadlift as well right?

    • 2 months ago
      Anonymous

      I'm focusing on RDLs at the moment, but I used to deadlift and got to 4.5 plate

  31. 2 months ago
    Anonymous

    Squats and deads are, and always will be, a powershitter meme pushed by twink teenagers and fat old men. If you're just looking for hypertrophy there are loads of options that are superior for muscle development and safety simultaneously.

    • 2 months ago
      Anonymous

      No, high-bar ATG back-squats are the best option for adding muscle mass. Your leg press is about as pathetic as your lower body.

  32. 2 months ago
    Anonymous

    you don't have to do them

  33. 2 months ago
    Anonymous

    Heavy squats give me nausea and I'm barely holding back the vomit every time. Very embarrassing at the gym

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