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Forum » Decided to stop Squat/Dead/Bench. am I making a mistake?
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Thread: Decided to stop Squat/Dead/Bench. am I making a mistake?

post 1632074943 02-22-2021, 03:31 PM
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Thanks brahs for all the wisdom!! Much appreciated srs!!


Just few thoughts:

- For me it isn't fear of injury, more efficiency and focusing on muscle building as this is my primary goal. I had fun working on SBD strength but I don't care any more.


- For legs, I do believe Hack Squats and Pendulum Squats are superior, but my gym only have Leg Press so I'll be doing Leg Press, Bulgarian Split Squats, DB RDL...and maybe Trap bar deadliftts in some blocks but not as a main lift.


- Chest I see more growth from machines and DBs and variations to be honest I'm not worried about that one. I was more worried about Squat/Dead because I saw significant mass gain from them (with bulking and proper programming).
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post 1632075503 02-22-2021, 03:37 PM
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Originally Posted By plebmaximus⏩
Thanks brahs for all the wisdom!! Much appreciated srs!!


Just few thoughts:

- For me it isn't fear of injury, more efficiency and focusing on muscle building as this is my primary goal. I had fun working on SBD strength but I don't care any more.


- For legs, I do believe Hack Squats and Pendulum Squats are superior, but my gym only have Leg Press so I'll be doing Leg Press, Bulgarian Split Squats, DB RDL...and maybe Trap bar deadliftts in some blocks but not as a main lift.


- Chest I see more growth from machines and DBs and variations to be honest I'm not worried about that one. I was more worried about Squat/Dead because I saw significant mass gain from them (with bulking and proper programming).
Since it looks like you have a plan and made up your mind please look up different ways to do your reps.
There are many ways to move the weight(time under tension) when doing your new routine.
I personally like Hany Rambod but we all have our favs.
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post 1632076533 02-22-2021, 03:53 PM
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There's nothing wrong with doing them or not doing them OP. It's good to try new things and see how you respond. Just be sure to still balance your overall volume, heavy sets of leg press will tax you just as much as heavy squats for example
post 1632076793 02-22-2021, 03:56 PM
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All replaceable but I've noticed guys who stick to those 3 for a long time and get very strong at them have a certain look that you dont see with those who dont do them.
post 1632076853 02-22-2021, 03:57 PM
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Originally Posted By x-trainer
Since it looks like you have a plan and made up your mind please look up different ways to do your reps.
There are many ways to move the weight(time under tension) when doing your new routine.
I personally like Hany Rambod but we all have our favs.
Thanks brah, I do vary my reps every training blocks, so I go from 4-6 reps to 8-10 then 10-12-15, and some isolation movements I go to 20 reps. (e.g. lateral raises 4 x 10-12, then next month 4 x 15-20 reps).
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post 1632079203 02-22-2021, 04:22 PM
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Deadlift till I'm 90 in a wheelchair crew. There's something about it that ****ing gets me hard...Legitimately look forward to getting nasty with my texas bar and old iron plates every week. But that's just me.

Bench press just feels like such a chore... haven't prioritized it in years, although I still hit it. Dumbells and flys get the job done.

Squats stress me out yo. spinal compression like a mfker, stretching and warming up for half an hour, sleeved up, anti inflammatories, heat and ice... all for that top set. Effective? Yes. Worth it? Maybe lol. Was going for a 3 rm with my buddy a few months back and he fractured his damn pelvis ring. That was enough for me and I've backed off from them since.
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post 1632079403 02-22-2021, 04:25 PM
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Powerlifting is overrated and I’m saying that as someone who used to do it competitively. It neglects a lot of muscle groups and things like grip strength, isometric strength, and muscular endurance.

The 3 powerlifting movements have their place, but Powerlifting itself is a sport. Your goal is to exceed at specific movements, not become the most functionally strong or generally physically prepared person.
post 1632083113 02-22-2021, 05:15 PM
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Originally Posted By plebmaximus⏩
Thanks brah, I do vary my reps every training blocks, so I go from 4-6 reps to 8-10 then 10-12-15, and some isolation movements I go to 20 reps. (e.g. lateral raises 4 x 10-12, then next month 4 x 15-20 reps).
That is great, now look at how many seconds per rep(lowering/raising/flexing)
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post 1632084743 02-22-2021, 05:32 PM
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Your joints will thank you in 10 yrs time. Lifting heavy every day takes a huge toll on the body and its pointless unless you are competing.
post 1632086643 02-22-2021, 05:53 PM
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Originally Posted By Olympia2018⏩
Youll be fine. I quit doing them 10 years ago after I lifted with powerlifters who lifted like bodybuilders, I’ll admit you get a different thickness to your bodybuilding physique. But you’ll feel it deep in your bones after doing it so long and it doesn’t really go away.

I stick to more functional muscle now. I’m a lot thicker, leaner, then pic in my Avi but i know I’d be bigger/better if I lifted like I use to.

Just don’t know for how long from above.


I prefer long term. Like jay cutler compared to Ronnie
This. I started out powerlifting and it gave my whole frame a foundation. Definitely feel it “deep in the bones. Now I just train the way you do OP just focusing on aesthetics but because if that foundation I built I can hop in swuat/deads/bench and still put up a ton of weight.
post 1632087513 02-22-2021, 06:04 PM
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lol at removing the most fun exercises, funny OP never mentioned standing barbell press, are you 'quitting' that too?
Originally Posted By Beararms⏩
All replaceable but I've noticed guys who stick to those 3 for a long time and get very strong at them have a certain look that you dont see with those who dont do them.
I also enjoy doing 3-5 reps on my compound lifts, anytime I've had an injury was when doing a lighter weight with high reps.

Notice OP never posted his stats or lifts, which means he probably never even left the beginner strength levels
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post 1632099413 02-22-2021, 08:39 PM
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Originally Posted By BigDeeps01⏩
There's nothing wrong with doing them or not doing them OP. It's good to try new things and see how you respond. Just be sure to still balance your overall volume, heavy sets of leg press will tax you just as much as heavy squats for example
I'm not sure I agree Leg press will fatigue me as much as Squats. I'm used to doing 4 x 5-6 heave squats, followed by Leg Press. Leg Press do fatigue my quads which is great as it's the target muscle, Squats fatigue everything. I do think Squat is a lot more fatiguing and taxing on the body, while leg press will just tax my quads which is what I'm trying to achieve
Originally Posted By x-trainer
That is great, now look at how many seconds per rep(lowering/raising/flexing)
Thanks brah, I never factored that in. I do include Tempo work and paused work and I try and slow down my single joint movements
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post 1632099613 02-22-2021, 08:42 PM
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front squats and still bench but fk deads srs
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post 1632106113 02-22-2021, 09:57 PM
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Originally Posted By miscerForLulz⏩
front squats and still bench but fk deads srs
Funny dead always felt most natural to me. Followed by Squat (back squat variations and SSB, front rack position sucked for me). Bench felt the chittiest for some reason
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post 1632106333 02-22-2021, 09:59 PM
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Originally Posted By plebmaximus⏩
Funny dead always felt most natural to me. Followed by Squat (back squat variations and SSB, front rack position sucked for me). Bench felt the chittiest for some reason
I love front squats
I can live without bench (my chest def looks better when I focus on DB variations)
But idk deads take too much out of my other lifts...I do rack pulls occasionally but DB Rows/Weighted Pullups I feel it way better.
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post 1632106743 02-22-2021, 10:04 PM
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As a qualifier, I benched 455, squatted 635 and pulled 705 in my 30s

Last time I squatted it was with 315.

I dont bench, deads are strictly RDL and I do minimal work sets, always of high paused reps

You don't need to drop them but it absolutely is smart to rethink how you approach those lifts unless you want to end up as fukked as me (10 surgeries last count)
post 1632119823 02-23-2021, 04:11 AM
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Originally Posted By ChunkerFish⏩
As a qualifier, I benched 455, squatted 635 and pulled 705 in my 30s

Last time I squatted it was with 315.

I dont bench, deads are strictly RDL and I do minimal work sets, always of high paused reps

You don't need to drop them but it absolutely is smart to rethink how you approach those lifts unless you want to end up as fukked as me (10 surgeries last count)
10 surgeries damn brah that’s brootal. Definitely dont have powerlifting competition goals. thanks for the insights. My experience lead me to believe that there are better tools when it comes to pure physique goals. It was fun working on strength but I don’t need that anymore
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post 1632121133 02-23-2021, 05:00 AM
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Just do variations that are overall less taxing.
Romanian deadlift for 8+ reps instead of heavy belted DLs

Hard to replace good ol' barbell squats though imo. Maybe cut the depth a little to reduce dat lower back fatigue if that's a problem for you.

Bench is highly replaceable by just about fukkin anything. Weighted dips, weighted push-ups, dB press etc. Weighted dips are best for a main upper body push exercise imo
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post 1632122833 02-23-2021, 05:40 AM
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Take my advice with a grain of salt, since I am neither the most experienced lifter on the misc nor got a degree in that stuff.
Originally Posted By plebmaximus⏩
- Chest: inclines (smith/hammer strength), DB, Dips, flys..
Hate the Smith mashine. It feels so awkward and I have never read anything positive about that excersize.
DB Bench is a great excersize even so I don't like it. You could probably focus around that.

I don't see a reason for you to drop bench though. After all you changed up your training plan, because squats and deadlifts were too hard for you.
Originally Posted By plebmaximus⏩
- Deadlifts: DB RDL and back extensions. I tried BB RDL, too fatiguing might as well do conventional Deads.
Seems rather boring, but okay.
Maybe you could consider good mornings as well.
Originally Posted By plebmaximus⏩
- Back: Row variations, pull down variations. Lots of machines, DB, and hammer strength.
Sounds good, but way to unspecific for good answers.
Originally Posted By plebmaximus⏩
- Squats: Leg Press and Split squats. I prefer if it was Pendulum squats or hack squat but poverty gym don't have them
Maybe you could throw in some bodyweight exersizes too. Pistol squats are pretty damn good.
post 1632128083 02-23-2021, 07:23 AM
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Originally Posted By plebmaximus⏩
10 surgeries damn brah that’s brootal. Definitely dont have powerlifting competition goals. thanks for the insights. My experience lead me to believe that there are better tools when it comes to pure physique goals. It was fun working on strength but I don’t need that anymore
I don't think absolute strength is as important as I used to, I sometimes worked out with ifbb pros who lifted way less than me when I trained in Golds and their workouts killed me. "Only" benching 315 for reps is a lot harder when you do it as the 5th exercise and take 2 minutes rest between sets.

That's when I realized that induced/cumulative fatigue and intentionally making yourself "weaker" works too.

Your exercise alternative are great, imo the hammer strength wide is better than bench for chest development and I -loved- paused benching

I do the cybex squat press and hammer horizontal leg press for 90% of my leg workouts and my legs look the same as when I was squatting every week
post 1632131363 02-23-2021, 08:10 AM
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I stopped compound lifts years ago. I don't recommend stopping unless you have physical issues preventing you from doing them efficiently. They might be harder on the body and require more recovery, but I think the CNS gainz and overall growth promotion offered by high-volume compound lifts outweighs the cons. Though you need to listen to your body - so if you feel those lifts are holding you back from time under weights then you need to either stop them or do them with less frequency.

Personally I think someone who squats will be stronger in unrelated lifts (everything from chest, arms, to back) than someone who doesn't, but that might be a 20 IQ way of thinking.
post 1632172113 02-23-2021, 03:55 PM
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Originally Posted By ChunkerFish⏩
I don't think absolute strength is as important as I used to, I sometimes worked out with ifbb pros who lifted way less than me when I trained in Golds and their workouts killed me. "Only" benching 315 for reps is a lot harder when you do it as the 5th exercise and take 2 minutes rest between sets.

That's when I realized that induced/cumulative fatigue and intentionally making yourself "weaker" works too.

Your exercise alternative are great, imo the hammer strength wide is better than bench for chest development and I -loved- paused benching

I do the cybex squat press and hammer horizontal leg press for 90% of my leg workouts and my legs look the same as when I was squatting every week
Thanks for the wisdom brah, that's what I was looking for. I had a sneaky suspicion that this was the case and wanted to tested it myself. This gives me reassurance

repped (on R/C)
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post 1632172213 02-23-2021, 03:56 PM
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Originally Posted By HangerBaby⏩
I stopped compound lifts years ago. I don't recommend stopping unless you have physical issues preventing you from doing them efficiently. They might be harder on the body and require more recovery, but I think the CNS gainz and overall growth promotion offered by high-volume compound lifts outweighs the cons. Though you need to listen to your body - so if you feel those lifts are holding you back from time under weights then you need to either stop them or do them with less frequency.

Personally I think someone who squats will be stronger in unrelated lifts (everything from chest, arms, to back) than someone who doesn't, but that might be a 20 IQ way of thinking.
Squatting definitely made my legs bigger that's for sure. I wouldn't say it made me stronger in other stuff but who knows, impossible to measure. Maybe it made my lower back more resilient?
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post 1632172693 02-23-2021, 04:02 PM
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#54
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Keep squats, bench don't really care. Heard to many issues with bench and deadlift. Deadlift is effiy for me. Love and hate. Just depends on your body structure and pulling style.
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