How can I build a strength routine for a beginner that won't involve squats or heavy deadlifts? Should I just be doing everything from SS or 5x5 minus squats?
Oh, and not doing squats or heavy deadlifts isn't my voluntary decision.
Have some test boosters in advance.
Knee and lower back problems acquired through a few nasty accidents. Not much to talk about, doc said no and I felt he was right on my own skin. Well, I can do deadlift, but overdoing wouldn't end up well.
What's the exact problem with your back and knee? I mean, you said no deadlifts, but now you put them here?
I suggest you do a slightly modified SS too, or at least SL if you want more volume.
Look man, nobody here is a doctor, but most "doctors" (read: primary care physicians and basically anybody NOT a sports physiologist or professional weightlifting coach) advise against heavy deadlifting/squatting to begin with, because they don't fully understand the exercises and their benefits. This is why there are specialists. Are you seeing a specialist, OP?
Squats and dadlifts are so fucking good for you it's insane. They work several key muscles and tons of stabilizing ones, and done properly they are very safe. There's a reason /fit/ jerks off all over them.
I suggest you do more research and consult some professionals who have a lot of experience with weightlifting and those workouts in particular. Shouldn't be too difficult to find them.
Honestly the only way I can recommend not ever doing squats/deads is if an accident has rendered you with no legs or back.
Said man. The best fucking thing to do for fucked up legs and back are to squat and deadlift. See a doctor who specializes in sports physiology as mentioned. If THEY say don't squat or deadlift then fucking don't. Most docs are general pussies when it comes to weightlifting because most people are sedentary weak fucks who hurt themselves with more weight than their body can handle.
I had the same. I still do the exercises tho. Lmao0pl8 for squat and lmao1pl8 for dl. I would argue you don't need squats but honestly saw no back gains until I started deadlifting. Just progress super slowly and if you fuck up form just a little bit then drop the weight down again until you can do it right