reduce bodyfat % without the big 4 exercises

i'm not gonna risk fucking up my back/knees/shoulders. What alternatives do I have?

  1. 4 months ago
    Anonymous

    wtf is that picture jesus

  2. 4 months ago
    Anonymous

    >Powerlifters have lower rates of back injury compared to general population and other sports.
    Na brah, Deadlift too dangerous for my back, brah.

    • 4 months ago
      Anonymous

      The problem is is that if you DON'T know what you are doing then yes, you can get your back fucked up. OP probably doesn't know what he is doing so he has a high chance of fucking up. OP, I would encourage you to get a physical trainer so they could examine and correct your form because the big 4 are important for a variety of reasons.

      • 4 months ago
        Anonymous

        To be fair, by the time you're lifting actual weight, you've had plenty of time to learn what's comfortable for you.

  3. 4 months ago
    Anonymous

    Worst form I've ever seen

  4. 4 months ago
    Anonymous

    You reduce body fat by not eating fatty. And you won't hurt yourself if you do them with proper form.

    • 4 months ago
      Anonymous

      I already went from 180 lb to 160 with diet. I look exactly the same because I still have all this fat and no muscle

      • 4 months ago
        Anonymous

        Ok good. You can use machines to help get you ready and work on specifics but squats are great. You can also do stuff with dumbells if you are scared of full on squats, even though you shouldn't unless you are doing a dangerous weight that you aren't ready for yet.

    • 4 months ago
      Anonymous

      And by not eating simple carbs such as sugar, those cause internal organ fat

  5. 4 months ago
    Anonymous

    >reduce bodyfat % without the big 4 exercises
    It's called eating less, retard
    Goddamn, I lose bf simply if I don't drink a bottle of vodka every night
    I don't know how fatties do it

    • 4 months ago
      Anonymous

      I'm not talking about weight

  6. 4 months ago
    Anonymous

    what are good accessories for the deadlift?
    back strength, keeping your back straight?

    • 4 months ago
      Anonymous

      You dont need a belt unless you are going crazy with weight. Just keep back straight. Start light until you get the motion. Film or watch self in mirror. You can also do other back excercises if you think yours is weak to work up to it.

  7. 4 months ago
    Anonymous

    You won't fuck up anything as long as you don't try to live retard amounts you are unable to. NEVER go for 1rms. That's literally it. You might still get the odd minor injury, who cares. Like that other dude stated you could actually be doing the best thing for your back. There's a reason why practically every single one of these horrific fail or pass-out videos are all about 1rms.

    Being autistic about form can be exaggerated, you can generally feel if you're doing something wrong. You just have to pay attention during each lift and nothing will happen - sort of like how you have to pay attention when you're driving a car.

  8. 4 months ago
    Anonymous

    I've been losing weight (190lbs to current 163lbs) with compound lifts & light cardio. People say body recomposition is a meme but I swear i'm getting stronger and more defined.

    Never understood why people find this hard. Eat less and workout more, you'll look good eventually. You only risk injury if you have 0 knowledge of proper form and/or ignoring blatant pain signals (or you're 60).

    • 4 months ago
      Anonymous

      thats not a recomp youre cutting since youre eating less and losing weight

  9. 4 months ago
    Anonymous

    Your only other alternative is failure.

  10. 4 months ago
    Anonymous

    Killing yourself

  11. 4 months ago
    Beedrill

    Then lower the weight, keep the form and do more volume. You got the form ingrained into your CNS as you stimulate the muscles to grow, spend the energy to shred. You don't do maximum effort sets every training, you don't risk shit if you don't do 1RM goodmorning squat and folded deadlift. And if that's not enough, you have the even lower risk variations - frontsquats, Romanian DL, Sumo DL. Fucked up joints are a meme. It's alway these fat gymbros that only train arms and chest that complain about back pain.

  12. 4 months ago
    Anonymous

    Have you tried running or riding the bycicle? That burns calories.

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