What compound lifts have you kept or dropped from your routine?

What compound lifts have you kept or dropped from your routine?

  1. 2 weeks ago
    Anonymous

    Kept all of them but replaced bb row with tbar row.
    I use to alternate between chinups and pullups but now I exclusively do pullups cause I want to get better at them and they hit lats better.

  2. 2 weeks ago
    Anonymous

    Dropped deadlifts cos they're shit for hypertrophy
    Dropped back squats because my proportions make them awkward

    • 2 weeks ago
      Anonymous

      >my proportions make them awkward.
      Are you Quasimodo by any chance?

      Haven't dropped any as I'm not a fucking pussy and enjoy feeling my whole body actively working.

      • 2 weeks ago
        Anonymous

        Yes, I have a short torso and relatively long legs so they're just awkward and did little for my quads

    • 2 weeks ago
      Anonymous

      Why not just continue to do them but not drop the weight? Place it down slowly for greater time under tension.

      • 2 weeks ago
        Anonymous

        I still do RDLs and I might start back squatting again but pretty light

  3. 2 weeks ago
    Anonymous

    dropped rows and DL, I only squat once a week. I hold too much of my mass in my legs so my upper body looks barely ottermode

  4. 2 weeks ago
    Anonymous

    Benchpress, noticed very little chest gains and at higher weight my shoulders automatically shrug to get the weight up

  5. 2 weeks ago
    Anonymous

    bench press

  6. 2 weeks ago
    Anonymous

    switched diddly to rdl and bb rows to machine rows(hammer, low, tbar)

  7. 2 weeks ago
    Anonymous

    Switched conventional diddly to sumo+RDL and switched BB row to landmine row

  8. 2 weeks ago
    Anonymous

    I can't do pullups because fat fuck and weak back. So I do assisted pullups and machine pulldowns instead.
    Kinda dropped OHP too, because weak back. Couldn't push more than 60kg on OHP but do 85kg on machine OHP.
    Every two weeks I go back to standard OHP and add 4kg but still stuck in 3x7x64kg.

    Recently noticed that my back exercises' form were missing an important part: retracted scapulae. Maybe I'll see some progress now.

    Everything else, still a mainstay on my routine. Love deadlifts and chest press. I've been slacking on squats because I can't ATG.

    • 2 weeks ago
      Anonymous

      Try doing some inverted rows on rings.

    • 2 weeks ago
      Anonymous

      >I've been slacking on squats because I can't ATG.
      No need to ATG. Just get knees and hips parallel, ATG is a meme that doesn't hit muscles at all and is completely reliant on tendon/ligament elasticity

    • 2 weeks ago
      Anonymous

      fat

  9. 2 weeks ago
    Anonymous

    Bench press
    Such a beta lift compared to weighted pushups

  10. 2 weeks ago
    Anonymous

    deadlifts because not only do I have small hands, I also have short arms.
    I don't fucking compete so why should I invest time into a lift that gives shit gains in return?

  11. 2 weeks ago
    Anonymous

    All of them except for OHP
    Squats -> Hack Squats
    Pull-Ups -> Seated Row
    Deadlift -> RDL
    Bench Press -> Dips and Incline Chest Press

  12. 2 weeks ago
    Anonymous

    You know, I have a question.
    Is there any benefits or detriments to do deadlifts with your traps engaged?
    All form videos I've seen say you should do 'em with a reverse shrug, locking your arms as low as possible but pulling the weight up is more natural for me.

  13. 2 weeks ago
    Anonymous

    i've kept benchpress and pullups, ditched the rest
    >squat
    i'm tall and my legs have a slight difference in length; not enough to be an issue in everyday life, but makes squating feel very instable. replaced it with legpress and machine hack squats
    >ohp
    i find it pointless. i'm either too tall or too retarded to focus on pressing and keeping balance at the same time. i do it on smith machine on and off. atm i dont do vertical presses at all
    >deadlift
    i literally dont see the point
    >bb rows
    i'm not build for bb rows. i platued hard and early, switched to db rows and was instantly stronger doing them so i kept with them

  14. 2 weeks ago
    Anonymous

    Damn, pull up chad really mogs the deadlift virgin

  15. 2 weeks ago
    Anonymous

    Dropped barbell bench because it literally only feels good with suicide grip and dumbbells are objectively better since you can squeeze the pecs together going up while all barbell does is rip them off.
    Dropped squats because of constant low back tweaks, everyone squatting more than 4pl8 being a fatass, and the countless innovations to this lift while boomers just stick to the barbell version.
    I like deadlifts but they take too much energy and I got an ab injury from calisthenics.
    I only press behind the neck because it's just better. In every way it's better besides putting up maximum weight but who cares?

    My best total (SBD don't sneak in the OHP you zoomers) was 1140lbs, 348 Wilks so probably more than the guy that's about to call me a dyel.

  16. 2 weeks ago
    Anonymous

    I like how this image has squats as the only compound with a woman doing it.
    I dropped deadlifts in routine, but I'll do them on leg day every now and then if I'm feeling frisky.

  17. 2 weeks ago
    Anonymous

    Don't do squats don't do bench simple as

  18. 2 weeks ago
    Anonymous

    Barbell row is redundant. Between deadlifts and chinups, full back workout and ROM is achieved.

  19. 2 weeks ago
    Anonymous

    I dropped DL, but once or twice a month I’ll work up to a heavy set of 1-3 depending on mood. Usually hit a new PR even though not working it directly. I’m a late beginner, early intermediate lifter.

  20. 2 weeks ago
    Anonymous

    Dropped bb rows. Impossible to program them due to lower back fatigue. Opting for chest-supported rowing variations these days.

  21. 2 weeks ago
    Anonymous

    None, I've only added to them
    On top of stronglifts it's pullups/dips/calf raises/tibialis raises

  22. 2 weeks ago
    Anonymous

    I've been lifting for longevity the last half decade after spending years uselessly chasing PRs, r8 and h8:
    >deadlift
    dropped, the biggest troll in this website was convincing a bunch of noobs to do this and injure themselves, literally useless
    >squats
    dropped and completely replaced by single leg variations, specially bulgarian split squats (holdeing dumbbells) offer all the leg activation you need without putting your spine under massive compression multiple times a week
    >bench
    kept but switched to a much closer grip to protect the shoulder joint
    >ohp
    dropped, if you want big shoulders just isolate with cables, heavy overhead pressing is just not what the shoulder evolved to do and is not worth it long term
    >pullups
    super kept, probably the best exercise you can do for upper body strength, health and æsthetics, keep a hollow body position for very high ab activation too, in contrast to ohp, this is what the shoulder joint evolved to do and just hanging from a bar a few minutes a day is awesome for you (posture, spine decompression, grip strength etc)
    >barbell rows
    meme exercise too dependent on lower back, especially pendlay rows, I've replaced them with inverted rows (pic related), you can easily load 1 or 2 plates by yourself and completely removes the danger to the lower back of normal barbell rows

    do NOT injure yourself in your 20s thinking you are invincible and it will just heal, you will regret it in your 30s

  23. 2 weeks ago
    Anonymous

    Dropped deadlift...it's pointless if you're focusing on anesthetics vs strength

  24. 2 weeks ago
    Anonymous

    I don't really mind any compounds, but I think it's time for me to replace OHP and bench. They just kill my right shoulder every time and it feels like I'm one or two workouts away from an awful injury. I know it's probably my form but I just can't figure it out

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