After rewatching this video I made a while ago, I realised I edited the most important thing out! I'm not saying you shouldn't do them. If you enjoy doing them, then of course you can do them. They're great movements. But if you don't enjoy doing them, then don't feel like they're a must have in your gym program! ✌🏼
@@ilikeanimals5015 Of course! If you're strength is going up, and you like the movement itself, you can still do them for longer than your first year if you wanted to. I did a combination of powerbuilding for nearly all of my training years!
“Why do inferior movement, why do a movement that looks good but produces hardly any results. I don't care how much weight you use, I'd rather do 3 good plates and get in 15, 20 good reps and reap the benefit.” tom platz
Usually not the best idea to take advice from the most genetically gifted people. Tom Platz quads would’ve been enormous no matter what he did and although squats are an amazing exercise there are plenty of exercises that allow you to train quads more effectively.
I can agree deadlift and bench can be replaced easily with rdl and db variations of them. I wouldn’t replace squats though, doing squats regularly gave me a mental toughness no other exercises can give. Also a great leg builder nonetheless.
You can replace squats with split squats and receive the same mental benefits if you choose the right variation. A lot of people complain about Bulgarian split squats being really difficult and intense, so I’ve found them to be a suitable replacement. Try elevating your front foot and pausing at the bottom and it makes the movement even better.
The injury risk and warm up time is part of why I set relatively modest strength standards and chase rep PRs at set weight if at all. Best choice I ever made for health and longevity
Very true. After doing bench press for a while my shoulders started to feel pain. Then I switched to inclined dumbbell press and it's so much better, cause you can easily adjust the dumbbell angle and position in your hand compared to the straight lined barbell.
Thanks for the advice big bro , i was afraid of doing this cuz i regularly go to the gym in 3 months, and feel like i could injure myself if i do this and i believe i will progressively work my way so i can do it
I agree with you my friend. Compounds are fun but there is a-lot of other excercise that have helped me grow and develop a better physique As a natural.. plus most gym chicks prefer aesthetics over strength.
@@bestboy007how u build a homegym is how u train. If u feel doing with free weight is better than machine then do it. Do exercise that fit u the most, not do because of someone said so
I'm a bodybuilder for me personally I swapped bench for barbell dumbbells press and machine presses, squats for hack squats but I do still like deadlifts for the spinal erector and lower back development. But for deadlifts I really only go up to 80% strength and keep it in the 5-6 reps for my heaviest sets rather than doing one rep maxes.
This is something I've been struggling with. I used to love Squats, but recently it just hasn't been it. I LOVE deadlifts, but i recently injured myself doing them. I don't want to stop doing Deadlifts but I'm scared of injuring myself again.
Finally someone says it lol, muscles don't care what you're doing, if they're contracting, you're building muscle. Those exercises are amazing don't get me wrong, but yeah, do you truly need them, nah.
I literally had an internal crisis having this conversation with myself the other day! Just ending a 6 month bulk where I skyrocketed on DL, BP, and squat. I was super stressed about my strength going away starting the cut but I just look at as maturing when it comes to training and you can’t have everything as a natural.
Squats: Anything related to squatting movements is a good alternative like leg presses, v-squats, hack squats etc. I personally like to replace my squat with either the hack squat or smith squat Bench: DB Bench press would be the obvious choice. Otherwise you can still do incline DB, and incline smith. My choice is usually either DB flat bench, or reverse banded incline smith press. Deadlifts: I usually program deadlifts as a leg movement as it's a hip hinge. So I'll have a mixture of things like RDLs, stiff leg deadlifts, hip thrusts, glute ham raise. Hope that helps!
@@dizhamrl2502 Squat is more beneficial than a Leg Press because its kind of like a whole body exercise, strengthens the Core and the Strength Benefits are really great. Leg Press is a better Quad Exercise overall, if we're talking about Hypertrophy, so pick your poison You can actually do a Hack Squat or something really similar on a Smith Machine, you should look it up, but a Normal Smith Machine Squat is already great for Quad Gains
I stick to hack squat since Its the closest to regular squat without over exerting my core, after two hernias I don't want another one. I do miss deadlift but used horrible form as a kid and my lower back sucks now. As much as I miss barbell squat I will say that overall my legs feel so much stronger from hack squating.
I used to be the optimal guy and i had some decent gains but when i switched to these compound lifts my size and strength blew up. so try what works best for you and don t always listen to what influencers say
I do squat bench and deadlifts because I like doing them. I find them fun. If you dislike them and want to do other variations or completely different exercises go ahead. No you don't HAVE to do them. I just enjoy it.
Ive taken barbell Squat, Deads and barbell bench out of my lifts because of a back issue. Havent had any injuries since. DB bench, Hack Squat and Chest supported row is my go to now.
but with db bench and chest supported rows you wont be able to reach enough intensity. 40kg per dumbbell is not even close enough after 5 years of training. 40kg db is like 80kg barbell bench press. thats like average after 2 years.
I used to train bodybuilding style when I got started because that's what I was introduced to. I got bored of it and learning technique for free weight exercises has been game changer for me because I actually enjoy a powerlifting oriented approach. I love learning the mechanics of the squat, the deadlift, the bench... BUT I will eventually get bored of them as well and switch it up with something else. Maybe even dabble in weightlifting. All that to say that you should do what you enjoy doing and as long as you progressively overload and watch your technique, strength and size will follow.
Funny how both mindsets (BB vs PL) share the same line. "Keep getting muscles and strength will come" vs "keep getting stronger and muscles will come."
Are you even deadlifting? Deadlifting in high rep ranges is what causes MORE injuries than even 1rm attempts and it fatigues you for basically zero benefit to the friggin ground.
2 years ago i did those evry weeks, nom i just aim for looks so i don't want to bother doing deadlift and Squats, i'll just do a quick 1 and half hour workout with machines and go home, i don't want to put efforts on my back i know i have the power but... I'm ok
BRUH! this video came at a perfect time because i was just thinking to myself the other day how unsustainable and aggravating deadlifts are for me because on my back/bicep days i want to progress on my pull ups and chip ups very much and deadlifts definitely hold me back because i’m so fatigued afterwards, my pull-ups suffer from all that heavy work. I’ve been debating putting deadlift at end of routine, complete swapping it out for another movement or completely switching programs that’s more aesthetic focused with bench and squat still included because i love those two lifts with all my heart still. :( what does anyone recommend I do out the three options?!
Just do what you enjoy doing! They aren't must haves in your gym program if they're not the main focus for your goal. I was debating for ages whether or not to keep them in because I got really good at them, but they would just take too much toll on my body that I couldn't perform properly on anything else. Once this prep is over and I'm not prioritising hypertrophy, I might even put 1 or 2 of them back in!
I really like my chest flys and they feel better than the dumbbell press to me since I am a home workout guy and don't quite have the space or funds for a barbell rack.
Omg finally ! Yes, I’m so glad someone else finally said it.. yes! you understand the pain of those fucking warmup sets! You can’t even skip that shit. The risk of injury goes through the roof!
If you're warming up for an hour, you're doing it wrong. Your training should be set up so that you maintain healthy joints, mind muscle connection, and peak activation, almost always with little warm-up, merely meant to help ignite slightly higher mind muscle connection and body temp. If you say that the working sets are taking half an hour to an hour to do, that's one thing since breaks are usually 3 to 5 min on higher weights, but super long warm ups aren't necessary unless building to a 1 rep max attempt. My first set is usually higher than my working sets to help increase activation and muscle contraction during the rest
You totally misunderstood. He said that warm ups and sets take so long that it takes an hour for one exercise i.e. sbd. And that’s pretty accurate. Takes me at least 45 min to complete deadlifts.
You can replace lowbar squats with highbar squats, benchpress could be done alternated like push day 1 barbell, push day 2 dumbbell. Conventional deadlifts with sumo deadlifts.
As someone who has very unstable joints (double jointed) it’s crazy how much inner turmoil you face when you realize the standard basics such as squats, rdls, etc are just not as effective for me. They do more harm than good, but I didn’t want to accept that for years because I always believed it was what was required to become stronger. Thank you for bringing this to the light for people who most likely have the same mindset about them 🥺 Literally so real for that 🤌🏻🫶🏻
I bench 325lb, but for the life of me i cant figure out how to squat without injury after looking through a ton of these tutorials. Leg press 540lb x 10 but I can injure myself on even low weight with squat! Cool that everyone's body proportions are different...but it also means that i dont know how to learn to squat from someone else's body.
Learn a good bar position and stance with, width which you can go deep into squats + pause at the lowest position and going back up after like a 2 seconds pause without breaking form, obviously without max effort load on the bar, but heavy enough to take effort coming out of the "hole". Either have a proper coach to check your form, or film yourself from the side, to see if your spine is staying fixed without your hips collapsing on the bottom. If your hips collapse at a certain depth, you can consider trying to learn it better, or reduce your squat depth to the point, at which your hips don't round in. Them collapsing, the the major backinjury part of squats happening and yes, it compromises the discs hard enough, that even light weight can cause injuries here.
I’ve been doing sbd all multiple times per week for like 5 years straight and have only ever been injured from shoulder pressing which I do like 2 times a month max
I think what hes trying to say is those specific exercises can be replaced with something safer,!but the movement is still pretty much the same. For instance dumbbell press instead on barbell press use dumbbells,barbell squats being replaced with hack or smith squats. And deadlift can be replaced with rdls. All of these are the same movements but safer variations of the movement. All of those movements are essentially to growing muscle, just not that specific exercise.
An I've been doing them for 8 years now without any joint issues whatsoever and I just turn 40. I may not lift that heavy compare to you but I weigh 72kg and squat 135kg, benchpress 125kg and deadlift 155kg so I'm pleased with my resullts. I do believe that you need those exercises to build strength faster.
You don’t have to warm up so much. Have 2 warm up sets and jump up right to the higher weights. The next exercises you might not have to warm up or maybe just do one warm up set because you are warm from the other exercise. Deadlift as an example is a compound and works multiple things so you don’t have to warm your body for next exercise except for if it’s pushing or something. I hope this helps, good luck!
My training program for my chest is : decline bb press, incline db press, peckdeck Should i change it to something like: inlcine smith, flat db and peckdeck? I'm really struggling with what variation to use in order to hit my chest better.
Im in a weird spot, I want to powerlift but I’m trying to get leaner and bigger. I love squat and trying to love deadlifts, but I do believe bench will become a once a week if at all moving forward
You can do a hybrid of powerbuilding! I did that for years and it worked out. This was my older video but I did edit out the part where I said you can do them if you enjoy doing them haha
You could do alternating days, like in some advanced powerlifting programms, you have a day with barbell flatbenchpress, dumbbell press, incline dumbbell press and the other day you do the flat bench with dumbbells and barbell overheadpress instead of the dumbbell press.
Always hated squats, i like working legs overall but squats just always feel awkward to me. Did it for the first time in ages today and whilst i hit a new pr, just felt off overall. I dont bench without a spotter and usually do db bench or chest press machine cos similar results Im not giving up my dl tho. A good day on deadlifts means a good day with everything else
Yeah i do have a soft spot for deadlifts! But honestly, there are plenty of alternatives out there. If your main focus isnt powerlifting or you just dont like those movements, it’s not going to make or break your physique!
I think squats r still very important but there r variations to deadlifts that r just really good that focus on technique like rdls and bench is not as important
I can’t even do pushing movements on my legs or even run. the middle of my knees always hurt and they are like bruised/sore the rest of the day and next day if I try. And I’m 17 don’t know what the issue is but it’s good to here I don’t gotta push through it at least for right now
May potentially be your technique that is causing the pain. You could strip the weight back and focus on your form. Alternatively, if you can train legs without the pain, I'd stick to those exercises for now, and potentially get your knee checked! You don't want to leave it for too long - especially at such a young age :(
@@l_eel_em yeah I really do need to see my doctor. It’s been happening for a while. It just that other things get in the way or I forgot then remember when I try to train my legs with pushing movements
What he says is right it takes time and a lot of effort leavin almost no space and time for other exercises. But I do them coz I get strong and burn fat. I don't go so heavy most of the time, it takes days to recover from lifting very heavy so I focus on volume with medium weight.
Anything above 8 reps is too dangerous on deadlifts for me, because the actual break of form, that does happen in higher rep ranges very easily, increases the injury risk.
