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Forum » Oldcels: maintaining or building mass without squats or deads
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Thread: Oldcels: maintaining or building mass without squats or deads

post 1633246433 03-08-2021, 11:37 AM
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Oldcels: maintaining or building mass without squats or deads

It’s to the point where my knees and back pain are the biggest hit to my quality of life. Willing to try changing my lifestyle before going on pain meds, and wondering others’ experiences giving up squats and deadlifts
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post 1633246833 03-08-2021, 11:43 AM
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You could try going lighter on them and concentrating on good form....straight back head up just like you're sitting in a chair. I went through a phase where I skipped on squats and just did heavy lunges and I definiutely noticed a difference but my glutes looked just as good...it was my quads that lacked. It's not a bad idea man there are too many people who tried to be Hercules when they were younger lifting heavy weight with bad form and now they're handicapped...
540 pound deadlift

100 pound DB shoulder pressesx10\
225x28 barbell bench
405x10 deadlift
405 bench press

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post 1633249563 03-08-2021, 12:11 PM
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> form over weight

> profit

36, pain free and have been doing compound lifts for a decade.
post 1633250693 03-08-2021, 12:22 PM
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Originally Posted By Dmoc23⏩
It’s to the point where my knees and back pain are the biggest hit to my quality of life. Willing to try changing my lifestyle before going on pain meds, and wondering others’ experiences giving up squats and deadlifts
If you still have cartilage in your knees.. dyel?
post 1633251103 03-08-2021, 12:25 PM
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heavy deads were what got rid of my back pain from years of competitive rowing.

But it is a highly individual specific situation.

You might want to go on YouTube and IG and check out Donnie Thompson's videos for fixing different parts of your body through odd exercises. His back protocol is extremely popular - I know three guys that "fixed" their back pain by following it.
post 1633251223 03-08-2021, 12:27 PM
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post 1633252223 03-08-2021, 12:38 PM
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Originally Posted By Fitnessguy24⏩
You could try going lighter on them and concentrating on good form....straight back head up just like you're sitting in a chair. I went through a phase where I skipped on squats and just did heavy lunges and I definiutely noticed a difference but my glutes looked just as good...it was my quads that lacked. It's not a bad idea man there are too many people who tried to be Hercules when they were younger lifting heavy weight with bad form and now they're handicapped...
This is good advice and what I did. I didnt cut it out all together but you need to check your ego at the door as you get older and vary up the load. I went much lighter on both lifts and concentrated on form. As your body gets used to it, I would mix it up and pre exhaust the quads or the hams with some exercise then do squats/deads as superset. Or do sprints then do squats etc.
post 1633252593 03-08-2021, 12:42 PM
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If you have to deadlift - use the trap bar

Also do some yoga on your downtime

Good luck youngin
post 1633253033 03-08-2021, 12:46 PM
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Originally Posted By Fitnessguy24⏩
You could try going lighter on them and concentrating on good form....straight back head up just like you're sitting in a chair. I went through a phase where I skipped on squats and just did heavy lunges and I definiutely noticed a difference but my glutes looked just as good...it was my quads that lacked. It's not a bad idea man there are too many people who tried to be Hercules when they were younger lifting heavy weight with bad form and now they're handicapped...
Alan Thrall did a great video a month or two ago where he broke down why he thinks people blame bad form for injuries too often. And he had a lot of great points but one that really stood out to me was adaptive athletes - by definition they have HORRIBLE form but don't seem to get injured because of it.
post 1633253293 03-08-2021, 12:49 PM
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Originally Posted By Clockbro⏩
Also do some yoga on your downtime

Good luck youngin
Was going to suggest this.

I find flexibility much more important as I get older.

I also "reset" my dead lift and started over using just the bar and slowly increased the weights week by week to really dial into my form.
post 1633253943 03-08-2021, 12:58 PM
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46 and I still squat like I was 26. No pain ever in the knees or joints.

- Never squat first. The older you get, the more important it is to get the blood flowing. Ride the bike or treadmill for a 5 minutes, then right to leg extensions for 4-5 sets pyramiding starting at 20, 17, 15, 12, 10. Stretch those quads in between sets. Get the juices going.

- Squat Tom Platz style. Bar high on the traps. Feet somewhat close together, but toes and legs pointed out about 40-45 degrees. Open up the inner thighs on the way down to keep the pressure off the knees.

If you can't do traditional squats, try this technique on the hack machine (master it before you go heavy).

I agree with using the trap bar for deadlifts. This way you're not leaning forward potentially compromising your lower back.

One other note is I've always worn a weight belt when squatting, deadlifting and any overhead press movement.

Good Luck
post 1633254113 03-08-2021, 01:01 PM
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41 and the strongest I've ever been.

Some yoga helps, proper warmups help.

I squat with the SS Yoke bar most often but other than that, just hammer abs and hamstrings more then anything else. And don't neglect the little nagging injuries.
I'm not DrewDarden

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Best Raw (gym lifts): S:540 B:380 D:515

Want to bench more? Click here: https://forum.obnoxiousbrutes.com/showthread.php?t=178958341
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post 1633254283 03-08-2021, 01:03 PM
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OP

I am going to be 34 this year and I attribute my continuel progress (performance atleast) to the fact that I manage the holy trinity of lifting: Sleep, nutrition, training program.

If you can hand on heart say you are getting enough calories and micronutrients and you get 7 or more hours sleep on a consistent basis yet still feel pain, perhaps you are doing too much volume.. or too much intensity.. or too much frequency. For myself, I do 1 day on, 2 days off with ONE set to failure or close proximity to failure. Is it optimal ? No. For me? 100% and I'm still getting stronger and it's perhaps the best I've looked tbh... Cheers.
** Officially started lifting weights on March 22nd 2007 **

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post 1633255283 03-08-2021, 01:14 PM
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If you're natty and not a really big guy to begin with maintaining is stupid easy. I've been maintaining just doing kettelbell work for a year now.
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OMAD results: 2/15/19-235, 10/13/19-190

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post 1633256373 03-08-2021, 01:29 PM
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wtf is this sh*t ...youre f*cking 26 years old with no major injury and already complaining about pain .....

Im 30 yo and had an ACL and meniscus surgery 7 years ago. I have a big bump on my lateral meniscus with a very light swelling around my knee.
I need to take time off from squatting and running to let the meniscus somewhat heal and it sucks. id kill to have knees like you where i could run 4-5 time a week without a worry in the world...

any miscers can help ?
This is not my knee but it looks like this but the bump is much much smaller

post 1633256583 03-08-2021, 01:31 PM
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Leg press, rows, hamstring curls, lunges, step ups, KB swings
post 1633256613 03-08-2021, 01:31 PM
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Are you doing regular deadlifts or trapbar deadlifts.

I’ve switched over to trapbar and it’s a game changer. It feels tremendously better on my back and a lot more natural in movement.
post 1633256903 03-08-2021, 01:34 PM
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Form >>> Weight

Never ego lift. The only gum injuries I’ve sustained over the past 15 years of lifting were all due to ego lifting. If you keep your form tight, you’ll be fine. Read Starting Strength and watch Rip****ads videos for form (ignore his diet and programming advice)
BORN: 6/15/2006 DIED: 5/31/2021

I'll misc you, brahs!
post 1633257053 03-08-2021, 01:36 PM
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Originally Posted By Cleveland33⏩
heavy deads were what got rid of my back pain from years of competitive rowing.

But it is a highly individual specific situation.
Physical Therapists hate him!

But he’s absolutely right. Lifting heavier on below-parallel squats and heavy standard deadlifts fixed my back pain. As long as I keep strict form, back pain stays away
BORN: 6/15/2006 DIED: 5/31/2021

I'll misc you, brahs!
post 1633258383 03-08-2021, 01:50 PM
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Originally Posted By dunnie⏩
wtf is this sh*t ...youre f*cking 26 years old with no major injury and already complaining about pain .....

Im 30 yo and had an ACL and meniscus surgery 7 years ago. I have a big bump on my lateral meniscus with a very light swelling around my knee.
I need to take time off from squatting and running to let the meniscus somewhat heal and it sucks. id kill to have knees like you where i could run 4-5 time a week without a worry in the world...

any miscers can help ?
This is not my knee but it looks like this but the bump is much much smaller

Could be built up scar tissue or fluid build up from the surgery. I would start with seeing the doctor who performed the surgery, or another orthopedist if that doctor isn't available. Need to know what it is before figuring out what to do about it.
I'm not DrewDarden

Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515

Want to bench more? Click here: https://forum.obnoxiousbrutes.com/showthread.php?t=178958341
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post 1633259423 03-08-2021, 02:01 PM
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Originally Posted By Pronger865⏩
If you still have cartilage in your knees.. dyel?
_~*chondromalacia patella crew*~_
post 1633259493 03-08-2021, 02:02 PM
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Originally Posted By Dmoc23⏩
It’s to the point where my knees and back pain are the biggest hit to my quality of life. Willing to try changing my lifestyle before going on pain meds, and wondering others’ experiences giving up squats and deadlifts
tren
test
primo
var
gh
post 1633260313 03-08-2021, 02:11 PM
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Originally Posted By illah⏩
> form over weight

> profit
+ train hard from 17 to 28 years old while your T is at its peak to recover and rebuild from that schit. I don't lift anywhere my previous max numbers.

Used to deadlift 450 for reps and bench 315 for reps on the regular. Now I only deadlift 315 and bench 275 for reps. Upping the intensity by lowering the rest between sets. It's just a different form of intensity. With the pussification of our culture i'm still more jacked than 95% of men i encounter on a daily basis with poverty lifts.

also if you're a lanklet you're never gonna build massive wheels anyway without celltech, so your real concern is functional strength in your lower body. In that case you can get away with whatever form of lunges is most comfortable for your limbs.
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post 1633260853 03-08-2021, 02:18 PM
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You've gotten a lot of great advice so far. I'll add one more

Find a good massage therapist that is familiar with athletes. Often the point of pain is not the actual source of the pain. A good massage therapist can help you identify those weak areas
Training log: http://forum.obnoxiousbrutes.com/showthread.php?t=165829701
post 1633260953 03-08-2021, 02:19 PM
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Originally Posted By Drew23⏩
Could be built up scar tissue or fluid build up from the surgery. I would start with seeing the doctor who performed the surgery, or another orthopedist if that doctor isn't available. Need to know what it is before figuring out what to do about it.
Yea man... The problem is that its such an hassle here in Canada to see a doctor, it takes so long especially with all the lockdown measures...
This problem got bad because of the lock down and not having access to low impact cardio machines at the gym. Im too intense and been running everyday for the past 6 months while still squatting and dead lifting heavy once a week at home.
im pretty sure its just a small meniscus tear or irritation with the formation of a cyst on the lateral side, it looks like this.
i know that i just need to rest and take it easy, but doing this is the hardest part

post 1633261073 03-08-2021, 02:21 PM
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oh poor child you must have been told you have to squat and deadlift or you wont gain size

I havnt done squats or deadlifts in 2 years and my legs and back have grown more than ever.
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post 1633261603 03-08-2021, 02:28 PM
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Originally Posted By dunnie⏩
Yea man... The problem is that its such an hassle here in Canada to see a doctor, it takes so long especially with all the lockdown measures...
This problem got bad because of the lock down and not having access to low impact cardio machines at the gym. Im too intense and been running everyday for the past 6 months while still squatting and dead lifting heavy once a week at home.
im pretty sure its just a small meniscus tear or irritation with the formation of a cyst on the lateral side, it looks like this.
i know that i just need to rest and take it easy, but doing this is the hardest part

If you have pain try doing banded terminal knee extensions (should be able to find on youtube) to help build up the muscles around the knee joint. It should help.
I'm not DrewDarden

Best Meet lifts: S:805 B:705 D:560 Total:2070 (220, equipped, drug free)
Best Raw (gym lifts): S:540 B:380 D:515

Want to bench more? Click here: https://forum.obnoxiousbrutes.com/showthread.php?t=178958341
~ Molon Labe ~
post 1633262343 03-08-2021, 02:38 PM
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Originally Posted By Drew23⏩
If you have pain try doing banded terminal knee extensions (should be able to find on youtube) to help build up the muscles around the knee joint. It should help.
thanks man i will be doing these, looks like i very healthy movement also
post 1633262473 03-08-2021, 02:40 PM
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Age 26
post 1633262563 03-08-2021, 02:42 PM
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it's 2021 and people still think they have to do squats and deads

JFL
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