[Boards: 3 / a / aco / adv / an / asp / b / biz / c / cgl / ck / cm / co / d / diy / e / fa / fit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mu / n / news / o / out / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / t / tg / toy / trash / trv / tv / u / v / vg / vip /vp / vr / w / wg / wsg / wsr / x / y ] [Search | Home]
4Archive logo
>Not incorporating Deadlifts, Squats and...
If images are not shown try to refresh the page. If you like this website, please disable any AdBlock software!

You are currently reading a thread in /fit/ - Fitness

Thread replies: 85
Thread images: 4
File: wotm8.jpg (44 KB, 480x270) Image search: [iqdb] [SauceNao] [Google]
wotm8.jpg
44 KB, 480x270
>Not incorporating Deadlifts, Squats and Bench into your routine.

Why do so many people in the gym avoid these three? All these people just doing a bro split and going nowhere near the compound exercises?
>>
>>35781752

Everyone in the gym benches, what are you talking about? What they should be doing is OHP.
>>
>>35781797
I really want to do OHP.
Is it better to do them standing or sitting?
>>
Everybody incorporates bench, almost all of them do it like shit and have no idea about biomechanics. Once a guy told me to flare out my arms.
Imagine what would happen if they did deadlifts or squats.
>>
>>35781752
I don't know anybody who avoids benching though. Benching and curling are basically the first two things everybody does.

It's true about deadlifts and squats though. I guess the reason is that most people don't give a shit about legs/lower back.
>>
>>35781805
Standing. Provides better activation of your entire shoulder and upper back.
>>
>>35781752
>Why do so many people in the gym avoid these three
because you don't need them, they are just useful
>>
>>35781841
this and core as well.

Do not lean back you can mess up your lower back.
>>
>>35781752
All I do is squats, ohp, bench, & deadlifts.

I'll probably branch out after I start to get out of skelly mode, but those 4 leave me feeling pretty sore all over, so...
>>
>>35782244
At least do some rows and pull ups as well to balance your upper body, Jesus.
>>
>>35782259

If he's doing SS, he's doing it right for the true novice phase.
>>
>>35782259
OHP totally fucks up my upper back if I do it without leaning back at all desu
Need rows for dem lats though
>>
im really afraid to squat without a partner or somebody watching me to make sure im doing it right

novice in the gym and the whole motion just feels super unnatural and awkward to me when I try doing it in the mirror. i cant keep my heels on the ground. flexibility problem or what do i do? don't want to lose gainz
>>
>>35782307
feet a bit more than shoulder width apart and point those toes out man
>>
>>35781805
>>35781939
Do lean back
just lean back at the hips
>>
>>35782331
how do you properly hold the bar while doing OHP?
i alwas rest the bar at my clavicula guess thats wrong
>>
>>35782342
meme teacher and fedora channel, but worth the watch.

https://www.youtube.com/watch?v=CnBmiBqp-AI
>>
>>35782358
thanks man
>>
Combination of:

1. Them being difficult.
2. Them not being necessary or necessarily even optimal for aesthetics.
>>
>>35782259
OHP/bench aren't upper body?

I'll def pick up rows, but I had thought those four would be pretty well balanced compounds
>>
>>35782320
i'll try that, thanks man
>>
>>35782365
>1. Them being difficult.
No, they're not, can someone be so retard that he find difficult picking something up and then lowering it.
>2. Them not being necessary or necessarily even optimal for aesthetics.
Deadlift increase your strength related to CNS a lot, so you can move higher weights in everything, the higher the way, the more you hipertrophy.
Squats are good for legs hipertophy and juicy booty.
Bench is f*cking good for aesthetics.
>>
>>35782381
OHP and bench hit triceps/chest/shoulders (push muscles). Rows hit lats/traps/biceps (pull muscles). Upper body consists of both.
>>
>>35782425
so just doing OHP, bench, DL, squats, rows would suffice?
>>
Fuck them.

If people don't see the point in doing squats, bench, DL, or OHP, then they deserve everything they get, or rather don't get.
>>
>>35782425
>can someone be so retard that he find difficult picking something up and then lowering it

Easily. When people who have zero athletic background try, they tend to not lift from the knees, and essentially siff legged without realizing. There's a lot of reasons why it's difficult; breathing patterns, proper placement of hips, proper muscular engagement, etc.

Is it really so difficult to understand why it's difficult? Of course people should learn to DL and Squat, but if you have shitty hip flexors, poor lower back strength, and actual shortness of muscles from years of improper usage, it really isn't difficult to see why people avoid it.

>>35782456
It would, yes, but not everything can be done 3x5 all the time. Sometimes variations are needed, and at higher volume. I'd also add in some pullups/chinups, facepulls, and forms of cardio.
>>
>>35782307
Do front barbell squats to help practice form.
Keep your toes about hip width apart, pointed at the 11 & 1 o'clock position.
When going down think of it like you are out in the wood about to take a shit, that's the position your body needs to end up in. However, make sure your chest stays upright to help keep your spine aligned and to prevent the back from bearing the weight of the squat instead of the legs.
Drive up with the hips, but keep your chest upright and the bar steady.
Breathe in at the top and hold it for one full rep or till you are past the halfway point on your upward drive.
>>
>>35782456
you can also add pullups/chinups to your routine. just avoid crossfit-pullups
>>
>>35782456
If you're a beginner, almost, just some abs and calves, because you're not hitting them enough with the compounds, just notice there are a lot of rutines based about compounds, you just have to know when you need more volume and isolation.
>>
>>35782478
then i'm just gonna continue the compounds
>>35782488
i don't HAVE to though to get strong
>>
>>35782381
Incorporate some form of pullup on your squat day to work the back. I prefer neutral grip pullups over wide grips since I get shoulder pain from an old injury that healed poorly. But wide grip will definitely focus most of the work on the back, while neutral grip and chin ups utilize more of the biceps.
>>
>>35781797
Hardly anyone in the gym benches. Most do this pussy thing where they do a half rep because "Muh shoulders."
>>
>>35782479
thanks for the elaborate instruction and for taking your time. i'll copy what you said. im really careful with my back so I keep my chest upright at all times in order to work the appropriate muscles and avoid injury.
>>
>>35782522
People are retarded man. A friend of mine used the same excuse, then told me I was an idiot when I said bench is a chest/tricep exercise. Turns out the dumbass was benching with his shoulders completely perpendicular to his torso, while being the bar down to his clavicle.
>>
>>35782478
In a gym there more than enough people to check your form, they just require 10 minutes even if you're totally new to lifting.
>>
>>35782494
Your unwillingness to go above the minimum makes it sound like you're not gonna make it, sorry familia.
Pull-ups are the shit, and if you're too weak to do them ease into them by doing negatives for a few weeks
>>
>>35782533
Once you get the hang of the form and start squatting with some weight on the bar (95+lbs) you should see your heel issue correct itself. I had the same issue when I first started squatting, sine my natural tendency was to raise my heels in a squat. Heavy weights on your back should help reinforce the idea that that isn't smart.

Goblet squats are also a safe way to get your form right, plus it's a dumbbell only so you can just drop it if it gets to hard. Keep at it and you can get some mad gains. I went from being able to do a whopping 75x5 for 3 sets to doing 5 sets of 315x5 in one year
>>
File: 1426565191732.jpg (37 KB, 338x553) Image search: [iqdb] [SauceNao] [Google]
1426565191732.jpg
37 KB, 338x553
>>35782494
>i don't HAVE to though to get strong
you dont sound very motivated. pullups are an exellent addition to your workout. JUST.DO.IT
>>
>>35782494
Pullups are excellent familia. Use an assistance machine if you are too weak to lift your body weight. Once you stop being a pussy and can confirm do multiple sets of 10+ pullups start using a belt with weights attached for more sick gains
>>
>>35782653
>>35782600
>>35782676
can't do pullups at my local gym cause shitty 3rd world fuck
>>
>people avoiding benching

The fuck are you talking about? Every bro benches at least like 3 times a week.
>>
I do everything except deadlift because I'm a carpenter and if my form lacks the slightest bit and I pull my back I'm fucked and will lose work
>>
>>35782693
I can't believe I'm suggesting this but either use the squat rack if it has a bar at the top or if not, then set the bar as high as it can go and use that.
>>
>>35782712
guess i'll resort to that, thanks senpai
>>
Every single person in my gym that does bench or incline bench do at most half rom, it's fucking ridiculous
>>
>>35782712
I do this with the smith
>>
>>35782307
Put something under your heel to lift it one inch. You can't do high bar or front squats properly without that or oly shoes
>>
>>35782742
Oh, and if the height on the bar can't get all that high then keep your legs below the knee pointed parallel to the floor. Its better to lift with them down, but beggars can't be choosers.

>>35782758
Best possible use for a fucking Smith machine.
>>
>>35782358
rappletoo
>>
because those lifts are hard
>>
>>35782456
Deads
Squats
Bench
OHP
Dip
Pull Up

congrats thats really all you need, especially to look good too
>>
>>35782439
>>35782508
Thanks senpais
>>
what are /fit/'s thoughts on hang cleans?
>>
>>35782822
Dip
Pull Up

alright
>>
90% of people in the gym only do so to look good. Bench and arms is all that is needed for that.
>>
>>35782909
bench 3x10
curl 3x12
>>
>>35782841
Meme lift, just squat
>>
SL Compounds 3x8 here
>>
File: 1452840684548.png (151 KB, 421x500) Image search: [iqdb] [SauceNao] [Google]
1452840684548.png
151 KB, 421x500
>>35781752
I really want to do deadlifts and squats but I got a scoliosis surgery from my lower back and now I have to be very careful when I'm lifting at the gym(due to screw rod instrumentation on the spine).
C-Can I still do deadlifts and squats, brehs? If so, how? If not, what are the best alternatives instead?
>>
>>35781752
>I dont squat
>I don't deadlift
I really just don't care about leg strength. My legs aren't stringy, I used to be a runner so they won't look out of place, but I just don't give a fuck about leg day.

I bench more than I squat or deadlift :D
>>
>>35783006
Fuck man I would avoid them for now, maybe ask your doctor?
>>
File: 1453056204782.jpg (18 KB, 599x401) Image search: [iqdb] [SauceNao] [Google]
1453056204782.jpg
18 KB, 599x401
>>35782307
Squatting more than once a week helped with my flexibility. Remember to stretch yours legs before, and warm up with just the bar.
>>
>>35782508
This is bullshit. Normal pull up grip Works the lats just as much as wide grip.

Only difference is how much it focuses on the forearms vs biceps
>>
>>35783036
>>35783036
Ok bro. Thats like saying i was a rock climber so i wont ever do back exercises anymore
>>
>>35783073
stretching weakens the muscle
just warm up and stretch after
>>
>>35783006
You need to ask your doctor, Anon. How much pressure can you put on those rods and screws? A hundred pounds? Two hundred? None? This isn't a question /fit/ can answer.
>>
>>35782358
The camera lost the moment where he assigned the hip movement, for fucks sake...
>>
>>35783006
Only talking to the surgeon who handled your surgery can answer that babe. I wouldn't ask a general practitioner. If you do, you'll need accompanying xrays and you'll have to explain the lifts youre thinking about doing. The surgeon, if you talk to him, I hate to say, might not know shit about how the load is shared on the lifts youre talking about, so be prepared to explain your shit in a few minutes or less lol
Godspeed anon
>>
It's because noobs feel like they look weak in comparison to the power lifters in the gym.
I'm 6'1" 245 pounds and only squat two plates. It's embarrassing
>>
>>35781805
>>35782342
https://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AIhttps://www.youtube.com/watch?v=CnBmiBqp-AI
>>
>>35782693
there is no way that you can't do pullups at your gym. you can do pullups on trees in your yard ffs
>>
>>35782307
Google third world squat. Practice it, live it, love it. Squat form is crucial, and if you squat with good form that one exercise will improve your quality of life greatly.
>>
>>35783006
Holy shit you should be scared. One of those screws snaps and you're gonna have a bad time.
>>
>>35781752
>deadlifts
many people do them and everybody is an expert in them it seems.

once asked some dude if he can watch my back if its straight... he ended up telling me to play the bar infront of my toes and that i have to roll it towards me while pulling...
wtf, that one is new right?

>squats
most people do them now but almost nobody goes parallel or below. the reason is always the same... "muh knees"

>bench
who doesnt do bench... always have to wait for one to get free. and most of the guys actually do it right. only manlets and newbies seem to halfrep on bp
>>
>>35781815
It depends. Flaring out arms is not that bad you see if you bring the bar to sternum since you can tuck your arms too much and it turns too much into a triceps press. If you bring bar to sternum and keep forearms under bar your elbow should flare just the right amount. What kills me when I see guys tell me to bring the bar to my upper pec/neck area. God
>>
>>35782425
>, can someone be so retard that he find difficult picking something up and then lowering it.
deadlifting is not about lifting the weight, it's about performing the movement and the movement is more complex than "lifting it and putting it down".
>>
>>35782466
I don't bench or OHP because I don't see the point in bench, it doesn't make sense to me and it's a high-risk movement for one which nothing unique to recommend it that I can see - and OHP while I like it is hard on the shoulders so I stay away from anything over the head to reduce my risk of injury.
>>
>>35782708
if you deadlift properly with a reasonable amount of weight wouldn't that reduce your risk of back injury overall?
>>
Nobody deadlifts in argentina.
>>
If I'm doing squats, bench, OHP, rows, pull-ups, dips and assorted accessories, what are the major detriments (if any) to not doing deadlifts?
>>
I don't do them yet because I'm a fat fuck and I'm afraid of my form being horrible due to the excess weight I store on my gut.
Some day though.
>>
>No area to deadlift in gym
>Take 1 of the 3 open benches and throw the bar on the ground
>Only one doing deadlifts
>Old man comments about old school workout
>Shake my head in disgust at going to this meme gym

Deadlifts are also good for cardiovascular endurance if you increase your rep range. Sometimes I focus on contracting the abs and I can feel it in my midsection, all around great excercise.
>>
>>35787036
I don't go much below parallel because my back rounds - in reading about it it seems that I might be anatomically unsuited to it thanks to hip-socket depth. It isn't a movement I have a lot of time for anyway, I understand "using all the muscles at once" but for the moment I'm assuming farmer's walks will do that similarly well.
>>
>>35787078
That's what I meant he told me to flare them as much as I could
>>
>>35782705
>tfw no gym partner
>afraid of destroying my entire face

pls help ;_;

also it feels like even though I'm in the proper position I'm fighting more against my body than the weight. Every once in a while I'll be in a position where the weight I would typically struggle with would be ezpz, but I can never replicate it
Thread replies: 85
Thread images: 4
Thread DB ID: 472795



[Boards: 3 / a / aco / adv / an / asp / b / biz / c / cgl / ck / cm / co / d / diy / e / fa / fit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mu / n / news / o / out / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / t / tg / toy / trash / trv / tv / u / v / vg / vip /vp / vr / w / wg / wsg / wsr / x / y] [Search | Home]

[Boards: 3 / a / aco / adv / an / asp / b / biz / c / cgl / ck / cm / co / d / diy / e / fa / fit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mu / n / news / o / out / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / t / tg / toy / trash / trv / tv / u / v / vg / vip /vp / vr / w / wg / wsg / wsr / x / y] [Search | Home]

All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.
This is a 4chan archive - all of the shown content originated from that site. This means that 4Archive shows their content, archived. If you need information for a Poster - contact them.
If a post contains personal/copyrighted/illegal content, then use the post's [Report] link! If a post is not removed within 24h contact me at [email protected] with the post's information.