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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 1632020673 02-21-2021, 10:56 PM
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Decided to stop Squat/Dead/Bench. am I making a mistake?

Lifting brahs, I need some wisdom:


- Been training serious for years, had good coaches, focused on powerlifting then powerbuilding. Stats irrelevant, but I made sweet strength gains. Made decent physique gains, most notably in legs as my strength went up.



- Decided to stop S/B/D and focus on pure hypertrophy, my logic:
1) Too much systemic fatigue on Squat and Deadlift days, specially as I got stronger. I'd rather use my training resources to build muscles in upper body.

2) It takes fkn ages to warm up when lifting heavy.

3) no plans to compete in powerlifting, I want to focus on physique.


These are my replacement lifts:
- Chest: inclines (smith/hammer strength), DB, Dips, flys..
- Deadlifts: DB RDL and back extensions. I tried BB RDL, too fatiguing might as well do conventional Deads.
- Back: Row variations, pull down variations. Lots of machines, DB, and hammer strength.
- Squats: Leg Press and Split squats. I prefer if it was Pendulum squats or hack squat but poverty gym don't have them



Lifting brahs, any thoughts??
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post 1632020833 02-21-2021, 11:00 PM
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squat/deadlift is replaceable.. feel like bench is still very good for hypertrophy only (db at least)
watchout your comments boyo ↓
post 1632022633 02-21-2021, 11:45 PM
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All the lifts are replaceable, especially for hypertrophy and physique goals.

Dumbells will do more for your chest than flat bench ever will.
Rack Pulls, Pull-Ups & Heavy rows will do more for your back than deadlifts ever will.

However, Squats are a pretty good exercise for overall leg mass, replaceable with Hack Squats for quads though.
post 1632022893 02-21-2021, 11:52 PM
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There’s nothing magical about them but they’re great exercises.

The world won’t end if you don’t do them
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post 1632023363 02-22-2021, 12:09 AM
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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
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post 1632023843 02-22-2021, 12:26 AM
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Barbell squats the only one that you cannot replace
post 1632024153 02-22-2021, 12:34 AM
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Never liked dead lifts, so quit doing them. Still looked great. If you don't like something, don't do it. If you're doing something you don't like, you'll probably stop.
post 1632024223 02-22-2021, 12:38 AM
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It's not even about the exercises so much as doing them like a powerlifter. If you are doing them high reps and moderate intensity as part of a high volume program then you won't have those issues and will get maximum hypertrophy.
post 1632024373 02-22-2021, 12:44 AM
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RFES
Split stance DB RDL
Sandbag shouldering and sandbag cleans
Chest Press Machine for the tension and Incline DB + push ups

Crew checking in.

Most notable difference is RFES, body mechanics when running and walking feel so much better. Squats tend to make you slower and stiff no homo.
post 1632024523 02-22-2021, 12:48 AM
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all replaceable

stopped doing deadlifts because whenever I hurt my back, it was from deads(it was rare I hurt my back but enough for me to stop em)

longevity crew
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post 1632024583 02-22-2021, 12:50 AM
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Don't deadlift, squat or bench crew.
Hehe
post 1632025313 02-22-2021, 01:07 AM
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Bench, Squat, and Deadlift are all boomer exercises when no one knew anything. If you do them, at least use the right materials. Hex Bar for deadlifts, Swiss Bar for Bench, and SSB for Squats. Chest gets activated the most in cross over exercises. Things like pull-ups and Rows are better for back and safer. Leg Press and leg curl/extension can get you the same gains much safer as well.
post 1632026303 02-22-2021, 01:47 AM
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Thanks for all the wisdom brahs!! wood rep on r/c

Originally Posted By Pumpinmirin⏩
RFES
Split stance DB RDL

Most notable difference is RFES, body mechanics when running and walking feel so much better. .
What is "RFES" ??

Originally Posted By Kewbrah⏩
It's not even about the exercises so much as doing them like a powerlifter. If you are doing them high reps and moderate intensity as part of a high volume program then you won't have those issues and will get maximum hypertrophy.
Good point. I had training blocks where I was doing 4 x 8, but then I'd do 4 x 6, 5 x 5 and then strength blocks with singles, so I mixed it up. The thing is, as you get stronger, doing 4 x 8 in squats is just too much to be honest and reality I'm too sure I care about leg mass. It's nice that I got bigger legs now, I think I can maintain that or even build using machines.


Originally Posted By dankydank⏩
Bench, Squat, and Deadlift are all boomer exercises when no one knew anything. If you do them, at least use the right materials. Hex Bar for deadlifts, Swiss Bar for Bench, and SSB for Squats. Chest gets activated the most in cross over exercises. Things like pull-ups and Rows are better for back and safer. Leg Press and leg curl/extension can get you the same gains much safer as well.
Yep those are all good variations and I have included all of them in my training in the past. I periodise my training in 4-6 weeks long blocks


I don't agree with rows and pullups, I did them for ages and honestly found machines and DBs for back to be better, but that's my personal opinion. It's just less room for form break down and I get to fatigue the target the muscle.


Originally Posted By xbluexhawkx⏩
all replaceable

stopped doing deadlifts because whenever I hurt my back, it was from deads(it was rare I hurt my back but enough for me to stop em)

longevity crew
Great point. I haven't injured myself with barbells yet, but I'm sure taking those movements out is safer long term. Mind you, the only discomfort I had was from me pushing stupid weight on a chest hammer strength machine go figure lol
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post 1632026633 02-22-2021, 01:57 AM
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I still bench and do zercher squats. I did take deadlifts out and I don't miss them, though I was worried for the first few months that I would have decreased size/strength in other areas.
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post 1632029873 02-22-2021, 04:21 AM
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Originally Posted By EoR⏩
I still bench and do zercher squats. I did take deadlifts out and I don't miss them, though I was worried for the first few months that I would have decreased size/strength in other areas.
Why zercher?
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post 1632035613 02-22-2021, 07:10 AM
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post 1632036133 02-22-2021, 07:17 AM
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After you've put in years of hard work at those lifts I don't see a reason why you can't abandon them. Even if you go back I don't think you need to lift heavy, just go lighter with more reps.

I completely gave up on BB bench press years ago. I felt like it wasn't really doing anything for me other than making my shoulders round forward. LOL I rarely squat anymore, and I only do rack pulls (never full deadlift).
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post 1632037003 02-22-2021, 07:33 AM
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You'll be fine. I rarely squat because I have no hip mobility and only deadlift with a hex bar. I do bench, and that is the only of the three I wouldn't go without. Unless you compete, they are absolutely not required for a good physique.
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post 1632037673 02-22-2021, 07:43 AM
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you can do variations

it doesn't have to be your traditional barbell bench, barbell squat or barbell deadlift, you can use different types of bars, implements, pause it, different grips, stances, etc.
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post 1632039693 02-22-2021, 08:12 AM
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I still bench and squat for fun, but I don't like the risk/reward of deadlifts so I stopped doing them.
post 1632040343 02-22-2021, 08:21 AM
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If you're not going to be competing in powerlifting, there is no reason to do traditional squat, bench, and deadlifts. Do what works for you.
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post 1632044153 02-22-2021, 09:06 AM
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Definitely can get away with dropping deads and bench and find suitable substitutes. As for squat, I’m a firm believer that barbell back squat is the goat exercise all the way around and wouldn’t recommend anyone not to do them
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post 1632044883 02-22-2021, 09:15 AM
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I don't think it's feasible for everyone to lift like a powerlifter into their 40s or 50s.

I also don't think it's sound advice for a younger dude late teens or early 20s to drop bench/squats/deads. You should be doing those as long as you safely can. I don't see how you can seriously gain legit mass/size/thickness without going heavy on those.
post 1632045053 02-22-2021, 09:18 AM
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As long as you’re still squatting, pulling and pushing you will be fine, I like the following exercises for these muscle groups:

Chest= dips, incline or reverse grip bench and pec deck

Back= seated cable row, sternum lat pulldowns then straight arm pulldowns

Shoulders and arms= lateral raises, rope pulldowns, incline curls

Legs (front)= leg press, leg extensions, split squats

Legs (back)= back extensions, trap bar SLDL, donkey calf raises and leg curls.
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post 1632045333 02-22-2021, 09:22 AM
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Originally Posted By plebmaximus⏩
What is "RFES" ??
I think it’s Rear Foot Elevated Split Squat, aka Bulgarian Split Squat.

I started doing those in place of regular squats and I’m not looking back.
post 1632045943 02-22-2021, 09:30 AM
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Originally Posted By DBoyDaRealest⏩
I don't think it's feasible for everyone to lift like a powerlifter into their 40s or 50s.
lol, why not?
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post 1632046093 02-22-2021, 09:31 AM
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Sounds like a more efficient way to build muscle, takes a lot time to squat and deadlift heavy. Especially if your gym is crowded and you have to keep loading 45's for the DL. They are good sure but you see lots of big dudes who don't go near these exercises. Just depends on what you want.
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post 1632046623 02-22-2021, 09:38 AM
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It's harder to progressive overload without these lifts but hear me out, this is actually a good thing.

When you do heavy squats and deads the main generator of force for these lifts is your CNS and the efficient activation of your muscles for the purpose of lifting heavy weight.

Switching to hypertrophy exercises will cause your muscles to be the main generator of force for lifting. Muscles adapt to training much slower than your CNS. But, by effectively loading your muscles more they will become stronger and thus bigger and denser over time more efficiently than if you were doing exercises in the 1-5 rep range.
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post 1632046673 02-22-2021, 09:39 AM
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Stopped doing bench and squat for a while, while keeping bench. I recently started doing them again and realized that Deadlift is really a bad exercise for me, while squats were pretty good. I'd drop deadlift out of my routine and keep squats.
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post 1632049843 02-22-2021, 10:18 AM
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Originally Posted By Kewbrah⏩
It's not even about the exercises so much as doing them like a powerlifter. If you are doing them high reps and moderate intensity as part of a high volume program then you won't have those issues and will get maximum hypertrophy.
This. Egolifting on the big three is the problem, not the exercises. People do 1 - 3RM on them and wonder why they're gassed out or injured, lol. You don't do that with any other exercise, so why do it with these?
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