![powerlifting_bench_press_squats_squ[1].gif](https://i.imgur.com/uOul7c6.gif "powerlifting_bench_press_squats_squ[1].gif")
>Deadlifts
not worth the risk. Can work every muscle it hits just as/ more effectively with other, safer exercises. If you still want to do them, you're better off with rack pulls. Only reason to do them is if you're a powerlifter and plan on competing.
>Barbell Bench
99 % of the time you hear of a guy tearing a pec or fuking up their rotator cuff in the gym, you don't even have to ask how they did it. Once again, not worth the risk.
Incline DB, flat DB, decline bench (more of a natural motion), dips>>>>>flat barbell
>Squats
The best of the three. I've still seen too many lower back injuries and knee injuries from it to recommend heavy squats to everyone who isn't a powerlifter or competing athlete. There are safer alternatives that will allow you to build great legs without the risk.
U mad lifting elitists? I laugh hard when the majority of the people defending deadlifts in every DL thread are 5'10, 150 lbs and have been lifting for less than a year. brb I heard it's the king of exercises, anyone who doesn't do it is an idiot. Then a several older, jacked guys come in and agree with what I have written about DLs and are ignored.
You don't need any of these lifts to craft a good physique, be strong or athletic. In many cases the risks and injuries will end up being counterproductive to your goals.
>>36359490
here's your reply
Nobody says that. People like you just want their participation medal of going to the gym. You will never get fuckin joocy and want to drag everyone who tries down to your level. Take your crabs in bucket and git you beta faggot.
>>36359490
as a 34 y-o lifting for 7 years, I honestly agree with this 100%
Machines are godtier for isolating specific parts of your body and cardio (aka low body fat) will get you an aesthetic body quickly.
Squats, Deadlifts and benchpress are basically exercises to see how heavy you can lift until you injure yourself. Lunges are fine for lower body, benchpress is basically inverted push-ups with adjustable weight, and deadlift well, it's equally bullshit.
Cardio, isolations, intensity/volume and clean eating is all you need if your goal is aesthetics
>picrelated doesn't give a shit about his e-stats
>>36359490
definitely agree.
Look up "functional patterns" to get aesthetic as fuark w.o doing ANY compound movements.
>>36359567
>>36359490
8 years here. Started with powerlifting style and it's just not worth it. It's all well and dandy until you hit 3 plate then it's just doesn't worth the risk. I now only squat 2 plates and deadlift almost never. I do rdl's instead with lighter weight.
If you want a healthy body this is not the way
>>36359490
you might be kind of right when it comes to deadlifts, but thats just for some people
flat bench i also kind of agree.
idk though im not a scientist or any shit like that though im just a lifter
>>36359490
>>36359567
>>36359617
>>36359620
sad thing is some trolls will step in this thread and call us bullshitters and newfags will once again fall for the SS meme
>>36359490
Keyword here is IN BODYBUILDING
bodybuilding is a totally dead, entirely homosexual "sport" that literally nobody cares about lol
>>36359643
>>36359637
>>36359620
>>36359617
>>36359567
>>36359535
>>36359516
>>36359490
The sad thing is you're suggesting alternatives, like the alternatives don't take knowledge getting right as well. You're almost clickbaiting.
The important factor is lifting relative to your ability. What you do then doesn't matter so much, since you'll be doing everything right without overexertion.
I completely agree. I think they're important for beginners but after that they're not necessary.
These are good exercises for muscle and strength. Problem is one fuck up can snap your shit real good.
This is hilarious.
>people are going to take this thread seriously
>>36359490
>bodybuilding
who cares.
>>36359567
>said picture
>looking good
come on man, you can do better than that
>>36359490
>risk
Kek
>>36359720
Fuck off you mentally ill faggot. Why even bother prolonging your suicide by taking hormones?
>People hurt themselves doing this!
>that must mean this thing is dangerous and everyone should stop
Guess we don't need those cars anymore.
Aspiring boxer here. I used to slightly blow out my knees when I was youngrr (very slight tears in the mcl of both knees). However that was when I was a weakling who did shitty gymnastics then. Now I'm definitely stronger, but I'm not sure about my knees, they still give small pains from quick movements. How can I strengthen them without squats?
>>36359774
Maybe try leg press?
I'm in the opposite situation. Tears in MCL and meniscus in left knee. Can't do leg extension, curls or leg press or any single leg movements. But I can do squats. So I just do that with moderate weight (2pl8). Never felt the need to go higher than that
>what is goal orientated programming
fucking pleb
>>36359796
Leg press kinda hurts too. Is 400 a safe weight? It rarely feels heavy for strength reps (4-5) at lower weights. Is strength or hypertrophy better for knee health?
>>36359490
been lifting since my 19s and am 38 now. Some years in, some years out. Such is life.
>bench
Agree 100%. If you want gorilla chest, hi volume db work gets you there without the risk. If you don't care about looks and just want upper body push strenght push press and dips is the way to do it.
>deads
Russian roulette. You can do it right 99.9% of the time and one slip at max weight and you fuck up yourself big time. That being said, the same applies to car driving or some jobs so... it's life.
I feel deads are worth doing for the sake of strenght. But I disagree on the way most american programs suggest doing it. IMHE any rep scheme above 3 reps is setting for injuries or using useless light weights. DL needs volume and fresh reps. 3 to 5 sets of 2-3 reps is far better than 1x5 or even 5x5 I see sometimes.
>squats
Squatting right will lead to many years of good health past your 40s. Squatting wrong will lead to shitty joints after your 40s. Have gymfriends over 40 and 50 on both groups.
The problem with squats is bad programming (high intensity too often) and/or ego lifting (aka lifting for stats with shitty form).
As far as building-a-G4P-body is concerned, OP is right.
Hello /fit/
I am Mark Rippetoe, creator of Starting Strength and I approve this thread
>>36359960
Alpha as fuck
>>36359660
This tbqh
>>36359825
Leg press is not safe after 300 lb
>>36359620
you can train with 3 plate and get pretty damn strong though, 20 reps puts you well beyond 4 plate 1rm
well agree on the DL dissagree on the rest
its all about form , if you use corect form and you arent an ego-lifting prick bittin more than you can chew and goin for one rp maxes you wont have any problems ive been lifting for like 8-9 years till now and never had an injury in the gym
thats a pasta guys
Are rack pulls really safer than deadlifting? Figure it would be more stressful since more weight and all on the area that will fuck you up.
Is this bait?
>>36360396
99% of /fit/ is too insecure to ignore blatant trolling.
>>36359739
I've always wondered who these people are that get so triggered by Trappy. Are you a Christian conservative?
You might be right, but machines are boring and uncool. Barbell lifts are good because they take more skill. Learning is fun. Yes, you will get small injuries until you perfect your form, but that's part of life.
>>36359490
>U mad lifting elitists?
No, just disappointed,
I'm actually, non-ironically doing a 3 month bodybuilding program that had two arm/biceps+triceps days in 4 days per week of lifting, just to try every possible angle before I'm 100% I prefer a powerlifting centered approach to lifting.
But you're just a bodybuilding elitist, who's fishing for (You)s.
So here you go.
>>36359714
He doesn't look bad.
Not his fault, he's the shittiest Mr Olympia since Samir Bannout.
>>36359900
>dips
>safer than bench for shoulders
Are you an idiot?
>says there are safer alternatives to deadlifts and squats that are just as effective
>doesn't list any
The same fagging and people pretending to be "old guys" is sad. I'm in my 40's, I go to orthopedic specialists and sports medicine doctors to make sure I'm I'm good standing and guess what they reccomend for people my age to stay healthy and fight bone/muscle weakness as you get older?
Lift, and do squats, deadlifts and other multi joint compound movements like bench press, military press, dips, chin ups and the like, with good form of course. People seem to forget you can snap your shit up by doing anything. Like that one guy whose bicep rolled off his bone doing a preacher curl.
So people saying heavy compound movements are bad, or not safe, or a bad way to stay healthy, working to my 6 plate deadlift, 5 plate lowbar squat and 4 plate bench saved me from being some fat, feeble middle aged man with joint problems and backpain. Now I am as healthy as a horse and plan to lift heavy until the day I die.
>>36360054
lmao
I got to 700lb leg press after like 4 weeks of incremental increases.
dumb cuckposter
But I'm lazy and want to only do 3 or 4 lifts a day.
>>36359490
HMMMM... do I trust OP... or do I trust:
>every single other person with meaningful experience who has told us the opposite
HMMMMMM
HMMMMMMMMM
WELL SHIT I JUST DON"T KNOW GUISE!
>>36362266
>4 plate bench
I'd like to see that. Let me guess, 1 rep with a one inch ROM?
>>36359620
>>36359567
>>36359490
>>36359900
samefag
y u do this? did /fit/ upset you and now you gotta troll people for revenge? are you the next autist to try to spread a meme for months on end before even you get bored of it and /fit/ forgets all about it as it has 40billion times before?
>>36359796
>suggesting legpress over squat
nothing fucked my knees up faster than the legpress. but youre probably samefag as above so not surprised.
>>36362365
>every single other person with meaningful experience who has told us the opposite
Tbf Scooby says you can do 100% isolations. And you can, it's just not efficient.
>>36359774
pistol squats, box jumps, sprints, sled push/pull but imo you should hit an intermediate squat to build base strength. maybe front squats? some of the best boxing coaches don't want their boxers doing weights but it really depends where youre at. deadlift and RDL can also help.
t. people who have never lifted
>>36362365
Sneaking ponies huh?
>>36359490
I completely agree with this guy.
Most of /fit/ is young enough that they feel they have to 'prove' themselves, which somehow always ends up meaning doing the most dangerous things in the most dangerous ways, and then to make matters worse, progressing these lifts much faster than is safe or necessary, which just multiplies the risks. Then they also tend to ignore proper form anyway (which is easy to do when you're piling on the weights so quickly every time you go to the gym) which adds another multiplier to the risk factor. I can't count how many guys I've seen attempting to do squats who don't even have the flexibility to do them properly, and also their core is so weak that they're shaking like a leaf all the way up and down. Then they post on /fit/ about how they're not progressing and what could they be doing wrong? Then the ones that manage to dodge getting injured end up getting sick or have life get in the way, they have to not go for a few sessions, then they complain how they 'lost all their gains' because they suddenly can't do the same lifts they left off with -- because they never really had the strength in the first place, or it'd still be there a week later. Really, guys, you need to stop with the 'fake it till you make it' shit and get serious about what you're doing: train moderately, train consistently, and don't take unnecessary risks, no matter what shit your buddies are giving you, trying to get you to fuck up.
Machines injure you, anyone calling for idiots to use machines is trolling.
>lifting at all
>for bodybuilding
you are just going to injure yourself. just stay at home and take gear, lifting is not worth the risk imo. if you take enough gear, you can easily achieve a great physique without ruining your back and knees.
>do calisthenics at home
injured wrists, left shoulder and elbows
>lift weights at gym
>knee and shoulder injury
Injuries are impossible to avoid. Stop being a fag, recover and start again.
