Thread 76465714

I’m noob DYEL (decent with the calisthenics though) 2 weeks into SS and I feel like these two exercise have the greatest potential to fuck my body for life. I kinda want to get to 2pl8 on each just so I know I can do it, but I am scared of not being able to lift up my grand children one day due to a completely fucked back.

>>76465714 (OP)
no, just stick with the basics like pushups, dips, pullups, arm windmills ect

I don't know why everyone forgets cleans are a part of SS, maybe it's because no one actually does SS

>>76465714 (OP)
i do rdl instead of deadlift.

>>76465714 (OP)
Squats are essential deadlifts you can skip or go light and high rep.

>>76465734
no one really does cleans. Its a bit too difficult to learn alone and Im sure everyone would fuck it up since people fuck up deadlifts

>>76465714 (OP)
This may sound harsh, but if you are struggling to deadlift two plates, you are really, really weak (or a woman) and are in dager of being injured by life. I say this not to be a prick, but to let you know that I dont care what sort of claisthentics you do, you are objectively frail.

I am a huge propentn of SS. Following SS has gotten me to a 485 squat, a 375 bench and a 550 dealift. However, it has taken close to a decade for me. I am not gentically gifted, I started late in life and I am a former fat guy, so "eating a lot" and "bulking up" was not possible for me, as I would just get fat.

Instead, I turned learnign the lifts into a hobby and an art form and took my time. Rippetoe and SS want you to put ten pounds on the bar every workout for months. Thats nice, if you can do it. I couldnt. I had to settle for adding 2.5 pounds to my squat per week.

I recommend you embrace the fact that you are looking at having to spend years 1) studying the lfits, watching videos, reading articles 2) getting stronger slowly at a rate of speed appropeaite for you 3) becoming content with the fact that what others can do in months is going to take you years.

Even if your goal is to get musular looking, you are not going to be able to do that if you atill stay very weak. The body just doesnt "grow muscle" for no reason - strngth acquaition drives the hypertrophy process. Dont think that you can skip squats in favor of leg presses and become a) strong or b) impressive looking. You cant.

Rippetoe and the SS online community are excelltnresources on how to do the lifts witout fucking your shit up. Im old as fuck and even though Ive had muslar strains and pulls over the years, I am far from fucked up as a result of squatting and deadlifting. In fact, I am way more vital and vigorous than almost anyone my age BECAUSE of the heavy lifting.

>>76465714 (OP)
Dl and squat are superb and unskippable exercises unless you are a faggot who just wants a 14 inch arm pump with his gym visit. However, you should be training your back, hips and core in many more ways than just squat and dl. And stretching, mobility and rehab all necessary too. Just squats and deadlift is a fetishistic approach to weightlifting. Holistic approach is key to lengevity.

Start low and move up. No need to go all out ln many of these

Things like zerchers, good mornings, russian twists, side bends, hyperextensions, wall sits, tempo atg squats, rotating deadlifts, jefferson curls, lunges, leg raises, isometrics of all kinds

Do them ALL, not all of them every week, but rotate all of them eventually.

Your core will be thick as a mountain, thick like Hercules, you will be unbreakable

>>76465714 (OP)
probably the only two exercises worth doing

>>76465714 (OP)
If you're worried about them fucking up your life then start small, make sure you do them right, and don't ego lift.

>>76465849
What was your main source of info regarding form/technique? Rippetoe?

>>76466080
Main source? Yes, Rippetoe. But there are a lot of other good technicians and coaches out there. At some point, learning about this shit becomes a hobby, not a chore, and you enjoy comparing and contrasting minute differences in advice and opinion. Then, you start taking for yourself what works (hi bar v low bar, for example) for you and experimenting with it. Then going back to the sources and re-reading and evaluating them.

So yeah, I've learned a lot from Rippetoe, but not exclusively from Ripeptoe. He is an excellent place to start, however.

>>76465714 (OP)
If you feel like you're doing it wrong and might hurt your back, just lower the weight and work back up while focusing on your form.

>>76465752
How’s that working for you?

>>76465714 (OP)
i saw a powerlifter in a youtube video said if he didnt compete he would just do trap bar deadlift only, and recommends people do the same.

so just do that

2pl8 conventional deadlift you should be able to do relatively quickly though. but dont rush it if it doesnt feel comfortable

Solved.
>noo! That doesn’t count!
Ok fatty

Squats are the ones that tweaked my back, RDLs never brought me any issues, the human body wasn't designed to have shit loads of weight on top of it's back
Power shatters will try to meme you into doing it but you can get a good physique without those 2

Probably

>>76468031
I don’t understand the difference between a deadlift and a squat

>>76468968
A conventional deadlift is much more hip dominant than a squat. Deadlifts are basically using your legs to drive the weight off the ground far enough to lock it out by exploding with your hips and ass. Very different movements. Of course a trap bar deadlift is much squattier but at that point you might as well just squat and not be limited by your grip strength.
The key to both exercises is 1) load management and 2) training the rest of your body, lol. For point 1, use intensity and volume combinations you can recover from in time for your next workout, learn the difference between a 1RM attempt and an unsafe egolift, and listen to your body. For point 2, be sure to train all the other stuff in your posterior chain throughout your week or training cycle - the hamstrings, the core, the lower back, the rear obliques and side obliques, etc. It's much easier to recover from a deadlift with shitty form (not that you should use shitty form, mind you) if you have a strong-ass lower back and hamstrings used to loads.

>>76465849
>>76465884
reddit spacing.
fat fucks, retards, and asian
people like you are the reason so many people fucked up their bodies doing this bullshit
>>76465714 (OP)
just do regular injury-free bodybuilding workouts like a normal person
theres a reason why thousands of people have destroyed their bodies barbell training
flat bench is retarded and destroy your shoulders
squatting hundreds of pounds will fuck up your back in the long run
conventional deadlift is one of the most useless workouts in the world

do you want to be lean, muscular, and mobile
or do you want to be stiff, stubby, and injured?

>>76466110
you have never done any real workouts outside of rippefag cult bullshit you found on the internet

>>76465714 (OP)
They are good exercises.
Eventually you'll want to stop doing them (unless you decide to compete in pl), but that's for later, maybe when the working weight will be too much to lift it even once per week.
Right now, those exercise will make your legs strong, but also boost a number of other muscles, without requiring the extra care and recovery that holding 180kgs + on your back will.
Now, DO NOT GET INJURED, take it slow, warm up properly... You're right that the lifting game is dangerous, but as a noob your weights are the lightest they'll ever be, so just be careful, learn the techniques, and let your body get stronger.

>>76465714 (OP)
You're absolutely right. Powerlifters have the highest injury rates compared to bodybuilders and calisthenics enjoyers.

If you can do one-legged squats, it means you have enough strength to barbell-squat your own bodyweight. Do you really need stronger legs than that? You think anyone gives a shit if your quads are huge?

Just do calisthenics + some bodybuilding-style isolation exercises for the mirror muscles.

>>76465714 (OP)
if you dont want to do them, dont - it is as simple as that
im an oldfag now and i count 2 lads of all the guys ive met in my community that are 40+ that are still squatting and deadlifting without having an injury (out of 100+, from gym, life, work, community AND only filtered to lifters)
people here think they are hardcore that they are donig the hard stuff but fail to understand risk management, injuries are the #1 gains, #1 life and #1 social killer, even worse than being broke - because it is in terms of lifting mostly self-inflicted and no one really cares about you bitching about a tweaked back from your 4.2123131212 plate diddy (no relevance to genpop, everyone can imagine losing a job).
Not to mention that they suck the energy out of you (high fatigue) which should be transfered to your family or friends + they can EASILY be replaced by max 3 exercises, with equal or even better results. Btw, since i have this 'debate' so many times and people argue in favor of time savings; if you really value your time, you will buy an homegym which will break-even after 5 years tops (financially, with opp-costs) and if you factor in your time (go as low as just minwage to visualize it) it is done in ~1 year.

that leads to the following decision:
>me hardcore and zugzug?
do diddies and squats, have a 98% chance of an injury within the next 10 years
>want to avoid high risk ___ reward movements?
dont do them and replace accordingly

>>76465714 (OP)
>Are squats and deadlifts worth it
If you care about "real world strength" and transferability to other endeavours then yes, deadlift especially are worth it. Deadlifts and Squats won't fuck you up unless you got over your max by 50+lbs in squat and deadlifts quite literally can't fuck you up because you can always just drop them. Also deadlift will make carrying your grandkids easier in old age

>>76469435
>replace accordingly
what do you suggest?

>>76469525
nta anon but trapbar deadlifts cover both and if you want to be pedantic then glute-focused leg press alongside hamstring curls

>>76469525
>what do you suggest?
rotate exercises that hit the same muscle groups, dont stack them all at once

deadlifts: hyperextensions/reverse hyper, additional hamstring curls/nordics sets, hip thrusts, dumbbell split squats, rack pulls

to compensate upper back involvement in deadlifts, add 2 more rowing sets and one trap loading set (i.e. rack pull holds, farmer walks)

squats:
dumbell split squats, sandbag lunges, leg extensions, step ups, abductors and adductors work, general machine work is fine if it suits you but try to minimize axial loading; belt squats are nice for example

again, dont do all at once but rotate through them similar to conjugate method. squats and diddies have some muscular overlap, especially in the stabilizer muscles.

>>76465714 (OP)
just do RDLs and front-squats