Why I Stopped Doing Squats and Deadlifts

Do you need to squat and deadlift to build your best body? I used to think so. I loved doing squats and deadlifts. They felt great! That is... until they didn't.
In this video you'll find out why I stopped squatting and deadlifting and what I've been doing instead.
Are you still doing squats and deadlifts or have you stopped? I'd love to hear about your experiences.
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#bodybuilding #workout #fitness

[@losefatgetjacked]

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[@carnivorous_vegan]

Same here. My long femurs always put strain on my lower back to the point where im just not building muscle on squats. People need to realize that peoples anatomy yields different rates of gains for certain exercises.

[@losefatgetjacked]

We’re all built different. No doubt about it. Definitely no need to follow rigid rules about exercises. Always go with what suits you best

[@sunnygirl9691]

Squats and deadlifts are not the problem. It’s the unnecessarily heavy weight.

[@losefatgetjacked]

Thanks for sharing your insights. I appreciate it. The interesting thing is that many guys are injuring themselves using lighter weight with good form and some would argue that with lighter weight and higher reps there is a greater risk of form breaking down. The other question is, "What's unnecessarily heavy weight"? This has definitely turned into a fascinating discussion and it's great hearing about the experiences of others and their thoughts about these exercises.

[@sunnygirl9691]

@@losefatgetjacked but you said it yourself lower weight but form breakdown due to too many reps. Again it’s the dose.

[@losefatgetjacked]

Yes! Solid point! In many cases the form breakdown isn't because the muscles have reached the point of failure, it's just that high rep squats and deadlifts can really have you sucking wind and are mentally demanding. So finding that sweet spot with a rep range that is light enough without being too light. Yet even still, like I said, I've seen many people injure themselves on the second rep of a 12 rep set with good form and not fatigued.

[@tsimo9472]

As you get stronger you dont benefit more from deadlifts , 5plates plus, i herniated 2 discs from 10 years of heavy lifting , i switched to bulgarian split squats with the bar like a front squats, and barbell o hex bar hyperextensions with 2 legs or one legged, best choice of my life. risk to reward ratio not worth it after you get really strong on these. Still if you are almost advanced without issues front squats and barbell hyperextensions are 100000 more safe.And if you are injured like me do these 2 exercises one legged for less spine load.

[@sethdbrown30]

I'm 40 and have been doing squats and deadlifts since I was 15. I used to constantly deal with knee pain lower back pain, etc. just so I could squat and deadlift because it was " the right thing to do ". But I came to realize, why in the hell am I doing things that leave me constantly banged up. I recently switched to mostly bodyweight training with a little bit of dumbbell work for the shoulders and arms, I run 3 days a week and bike 2 days a week. I have never felt better! I feel like a teenager again. I can be sitting on the couch and take off at a full Sprint with no pain, I can do explosive vertical jumps or play basketball with no pain. I could not do that a couple of years ago because I was constantly banged up from squatting and deadlifting.

[@losefatgetjacked]

I appreciate you sharing your experience. You're certainly not alone in 'banging your head against a wall' by continuing to do exercises that don't serve you well. I see it happening all of the time. It's so great to hear that you've discovered an approach that has you feeling youthful again. I've really been enjoying calisthenics myself, in addition to yoga. It's been paying huge dividends in how I move and feel. Cheers to decades more of feeling out best 💪

[@micaheldey1981]

Thank you for saying this, I’m 44 and walking with a weighted vest has become my leg day. I Cycle and row also. That’s more then enough and added farmers and suitcase carriers I’ve never been stronger.

[@losefatgetjacked]

@michaheldey1981 thanks for sharing what you're doing. Farmers walks and suitcase carries are fantastic!

[@CarlitoGio]

Functional training is more optimal I agree. Once I reach my absolute peak on the big lifts i will focus more on explosiveness and speed so I can be better at football again

[@ludlowbuckley5373]

Thanks for sharing! I recently turned 40 this past May and I have completely done away with conventional deadlifts as well as the BB benchpress! I too, was one of those gym bros who held on to those specific movements that really didn’t serve me well but I felt obligated to do them because of “gym culture” but as a 40 year old man I don’t care about what anyone else in the gym chooses to do. I stick to movements that I connect well with, that feels good and leave me pain free and less stress on my joints. there are several variations of the “big 3” that are just as effective and optimal for hypertrophy that I continue to do now rather than box myself into exercises that I genuinely dislike and that are more injurious for me personally.

[@espendahl9719]

I stopped Barbell Squat, Deadlift and Bench Press after injuries, pain and recovery issues. They just kept me from the gym and living a pain free normal life. Now I do DB Bulgarian Split Squats, DB Romanian Deadlift and DB Incline Bench instead of the big 3. They train the same muscles only without all the negative issues and easier to recover from.😎😎💪💪✅✅

[@losefatgetjacked]

Amen brother. Sounds like we've had a very similar experience and made the change for the same reasons. We're definitely on the same page. Thanks a million for sharing. I appreciate it big time.

[@espendahl9719]

@@losefatgetjacked No worries brother😎💪

[@StruggleEndure]

Same , I'm 37 and traditional bench, deadlift and squat just kept giving me injuries.

[@labigizmo]

I know guy who was jacked and natural and never touched Deadlifts or squats. Just goes to show they're not a "be all or end all" excerises.

[@losefatgetjacked]

Thanks for sharing! You are so right! I know several guys who have built incredible physiques without doing squats or deadlifts. The best thing we can do is to go with what feels best and works best for our own body.

[@notsocrazyjohn5348]

I do 270 for 4x5reps, but I am pushing 70 yrs old. I see the younger guys trying to push the limits, accidents waiting to happen. I had my lower back injured at work 30+ years ago and suffered debilitating pain so I make sure that I never put myself in that position. Many lifters have big egos and ambitions, that's potentially a big mistake, they think that they are bullet proof, we are not, so keep control and stay safe. Cheers Aussie John

[@losefatgetjacked]

@notsocrazyjohn5348 outstanding!!! It's so great to hear about your experience of training hard, but smart. What an inspiration! Thanks for sharing.

[@sloppyjonuts9162]

Same the former owner of quads gym chicago was an ifbb pro bodybuilder he never did powerlifting

[@ianwilson4841]

The 5 people on Earth that have never injured themselves doing squats and deadlifts are ginna be real pissed when the see this clip.

[@losefatgetjacked]

hahaha... so true! The thing is, I'm not telling people not to squat and deadlift. Simply sharing why I stopped doing squats and deadlifts.

[@ianwilson4841]

@@losefatgetjacked I've never been able to di either unless I had pain killers within arms reach. I'll leave them for the 25 yr old crowd. I need to be able to walk and lift things the next day.

[@joelpineda2042]

Dont stop doing either people. The problem is going heavy as hell and not creating some serious tension. Unless ur a power lifter fine. But bodybuilding we cud care less how much were lifting in ANYTHING. We know so much more today at wat really builds muscle. INTENSE TENSION in the 8 to 50 reps. 50 reps of squats with a 3 second decend with a weight were u can barely get 45 but u go for 50. No damage on ur back or nothing and ur legs WILL grow.

[@losefatgetjacked]

Thanks for sharing your perspective. 50 rep squats are BRUTAL!!! I've done very high rep squats and high rep deadlifts before and they are nasty! Definitely a fun challenge. It's a different kind of risk with the higher reps though, because of the fatigue. Although the weight is lighter, the fatigue from the higher reps can cause a form break down. Also, what I've found with high rep training is that although it's great for the joints, it's very difficult for a lot of people to get to the point of true momentary muscular failure. Often times they'll stop because of the burning sensation or they are sucking wind, even though they're muscle could handle more reps. They mentally tap out before their muscles would. And just to be clear, as I mentioned in the video, I'm not telling anyone else not to do squats or deadlifts, because I couldn't stand hearing that when I loved doing them and they felt great. I'm simply sharing my experience and really enjoy hearing about everyone else's experiences here in the comment section.

[@FrankZen]

Yeah I do 20 rep squats nowadays. Back in the day, I was in the hi 300s low 400 with 6-8 reps. I have back issues but thankfully not that serious.

[@losefatgetjacked]

@FrankZen So glad to hear that your back issues are manageable. What do you do to be proactive in keeping it pain free? Are you doing any mobility or self massage?

[@manfredmann2766]

@@joelpineda2042 The horse stance for several minutes can do a number on your lower body, but in a good way. Unweighted and can be more challenging than squats.

[@joelpineda2042]

@@manfredmann2766 definitely. The horse stance is something I just started incorporating. Doing it with weight then dropping the weight without losing that tension and getting at least 3 more reps but with a really slow descent then when u know u just can't do another rep do half reps. Those r frickin killer bro.

[@thetowndrunk988]

Interesting video. First off, I agree that there’s definitely more risk to both lifts, compared to machine counterparts. But, I say if you can still do em without issues, then go for it. It’s like anything else- you have to do what’s right for you. There is no good/bad when it comes to weight training, at least in bodybuilding. It’s all about making the muscle bigger, and there are many roads that lead there.

[@losefatgetjacked]

Amen! Very well said. Thank you so much for sharing your thought and insights. I appreciate it.

[@1999TransAmWS6]

I pulled the exact same location deadlifting. I used to love doing them, but took them out of my routine about a year ago. About 2 years ago on the decent of set 2, I felt a super sharp pain right at the belt line out to the side. Almost like an oblique or top of my glute. It was so bad I couldn't get my knee sleeves off. Luckily it healed very quickly and I was back in my gym a week later...with no deadlifts. I continued working out deadlift free for about 8 months and decided to add them back in. Literally my first warmup set with a light weight, exact same injury and a 10 out of 10 pain. Up until then I was doing everything..heavy back squats, you name it. I'm done with them. I've been lifting for over 29 years. I don't really have a deadlift frame.....6'3" with super long legs.

[@losefatgetjacked]

Aww man brother! Sorry to hear about those injuries. I feel ya man. There are definitely days that I wish I could turn back time and never deadlift, but I did enjoy it for a while. I appreciate you taking the time to share your experience. Thank you.

[@supercal333]

Maybe your biomechanics don't go well with normal deadlifts but other variations could be ok. Also you can get just as much gains using less weight and higher reps. Ego lifting is often the problem, not the exercise.

[@1999TransAmWS6]

@@supercal333 when I reinjured I wasn't using much weight at all. I was just warming up with 120 lb. I do RDLs now.

[@losefatgetjacked]

@1999TransAmWS6 that's the exact experience I had. The re-injuries were with light weight just warming up.

[@Surfing.Craze-1994]

You could substitute the deadlift with two exercises, which would be the rack pulls and Romanian deadlifts. It’s very beneficial and It helps me avoid hemorrhoid issues.

[@losefatgetjacked]

Totally agree! And man, the hemorrhoid issues is a topic that's not covered nearly enough as it should be. Thanks for bringing that up.

[@erictuthill5424]

Depends on where you want to go, also depends heavily on your age. Belt squats are just as good and don't compress your back and RDLs are a great sub for straight heavy deads. Older you are what do you have to prove? Strength days (and all competitive athletic events) are gone for me, it's more about mobility, feeling good, and performance on activities I enjoy. Thanks for bringing up yoga - I have just found stretching has a huge place as you age and plyos/bodyweight stuff is more important. Feeling like you are in your thirties throughout your 40s, 50s, and 60s is more important than deadlifting 600 lbs. One issue is that you lose a positive feedback loop so you need to identify different mechanisms to gauge progress - so much easier to see weight on the bar and think you are better today than yesterday when that rarely matters in overall fitness. Some of the most out of shape guys on earth are the heaviest lifters - you have to take a long look in the mirror and decide if you are going to be a fat injured monster that dies early or the guy that can play basketball with your daughter in your 50s.

[@losefatgetjacked]

Kick ass my man! So many priceless insights you shared here and I couldn't agree more. At 48 years young I've fully embraced a wholistic approach to building my best body and yoga has been a huge game changer for me. It's improved my mobility, flexibility, balance, coordination, and functional strength. Weight training and yoga compliment each other wonderfully, when your goal is to perform your best in all of the activities you enjoy in life. You definitely have your priorities right and I'm so grateful to be sharing this journey and experiences with guys like you. I sincerely appreciate you taking the time to comment on the things that have been helping you live your life to the fullest. Thank you.

[@harryv6752]

I never used to like doing deadlifts. But have come to love doing them, and other deadlift variations, as they are one of my core strength building movements. Squats, no squat rack but I'll do squat variations - Bulgarian split squats, goblet squats, high rep air squats, etc - as it's my main quad building and strength building movement. Great commentary. 🤘

[@losefatgetjacked]

Kick ass! Thanks so much for sharing. It's great that there are so many different variations that we can work into our training to challenge our body in a variety of ways 💪

[@gullyblanchard5750]

Yeah man its so important for us to do exercises that we vibe with the longer we are in the lifting game. I actually got very strong on the conventional deadlift years ago then just stopped doing them cause it got boring to me and I just didn't really enjoy the amount of prep it took just to start and finish exercise, like adding a bunch of plates then removing them lol. I had no intentions of ever competing in powerlifting and my goals were more physique oriented anyway. Back squats I would get decently strong on but I guess maybe due to a combination of my form and programming, I would somehow always end up straining my lower back when the weight got heavier every several months, I really loved doing them but just dropped them eventually and it wasn't a big deal. I mainly do front squats and stiff legged deadlifts now and its just more more in line with my lifestyle now. Feels good being injury free and able to do other things outside the gym.

[@losefatgetjacked]

Absolutely love it! Fantastic share my brother! Great job making the choices that serve you best and allow you to thrive 💪

[@406dn7]

I am an old lifter@73 years of age. I still back squat and trap bar deadlift regularly. The barbell deadlift would leave me sore, from time to time. Since switching to the trap bar several years ago, I have never hurt myself. Most people skip leg day, because the don't enjoy how intense it is.

[@losefatgetjacked]

That's outstanding! Thanks a million for sharing! One of my buddies is 83 and still doing squats and deadlifts. It's always inspiring to see those who can stick with it for the long term. Leg day is the BEST! Always requires mental fortitude 💪

[@manfredmann2766]

I gave up barbell deadlifts all together (sumo, conventional, etc.) in favor of dumbbells to the side. Less weight, but safer, especially as I am turning 57. Only do low bar squats at parallel depth. Used to do high bar atg which started hurting my lower back, and to a lesser extent, my knees.

[@losefatgetjacked]

Thanks for sharing your experiences and how you've modified the movements to suit you and your body. Great alternatives!

[@localppc242]

I still squat and deadlift. I think most of us up and age forget that we are not athletes are kids. So when i hit my 30's (im 50 now) I went back to how we did them in my high school weight training program. Week 1 3x3, Week 2 5x5, Week 3 - 3x8 Week 4 Recovery. Once a week. Im not a bodybuilder so doing it more than once a week was ridiculous to me the older i got.

[@losefatgetjacked]

Thanks for sharing. It's great to hear that you're still thriving from including barbell back squats in you workout programming.

[@JAC3DG33K]

I found that spreading out my squats and deadlifts further apart, along with some "moderate" mobility work has helped my recovery a lot. I'm also at the point where I use machines for every other leg and chest day to get the best benefits of both free weights and machines, as well as dropping the weight for more muscle engagement and less stress on the connective tissue. Ironically as I get older I'm learning that some yoga postures that served me in my 20s are now tearing up my joints in my 40s, so I drop the ego and modify even if I am the only person in class doing the modification.

[@losefatgetjacked]

Thanks a million for sharing! You've been doing a great job with how you structure squats and deadlifts into your programming as well as including yoga and mobility work. I'm curious what yoga postures have been giving you issues?

[@JAC3DG33K]

@@losefatgetjacked basically anything that put excessive pressure on my hip or shoulder joint. This includes certain twists and arm balances that I now modify and use props with. My rule is if it is causing more stress to my joints than lifting heavy it’s probably not being done properly, requires a prop, or not meant for my body.

[@losefatgetjacked]

Excellent share my man!

[@jimjam1719]

how tall are you? what is your limb to torso measurements, i.e. anatomy or bone structure? i have a long leg to torso measurement 5'11", arms are lil long almost equal to torso, not like my legs, i can only do 90 degree squats, not a2gr, also conv. deads were killing me, sumo more comfy and knee high rack pulls, trap bar hurts my shoulders it pulls on them, however, i'm not doing those anymore, if i do, extremely light weight (warm up type), not heavy. what built my legs and calves "more" than squats (18-20something age) were the leg press/hack squat and any leg machine along with sprints, running a mile, and hard constant biking for only a couple of miles. i only did any variation of these 2-3 times per week and i was comfy and much younger, now, i am looking to purchase a leg press/hack machine. since deads are out, looking to refurbish my cable row machine for rows, pulldowns, and i need a bench to do a proper lay down row with a neutral grip bar i have just for that for my back. i have spinal stenosis, deg. disc disease, and arthritic spine, the pain is hard to deal with at 57, gotta go back to or switch to smarter lifts for my anatomy. i only do home gyms, got tired of the public gyms. i can't say heavy deads/squats did this to my spine, i mostly inherited it, dad had a bad back, mom had arth., brother and sister have it too but i believe the squats/deads contributed to making my aliments worse than anyone in my family since none of them lifted. thanks.

[@jimjam1719]

edit: my height is 5'11" not leg to torso measurement; trap bar pulls on my shoulder joint (feels like it is pulling the joint apart) really hard, also hurts my knee joints really hard so if i lift with trap bar i do it with warm up weights. shrugs hurt my neck joints, i have difficulties with the neck spinal areas as well along with minor mid back between the shoulder blades.

[@losefatgetjacked]

So sorry to hear about your back issues, but great to hear that you're taking a smart approach with your training now. I appreciate you sharing your experiences. I'm 5'7". Not sure about my arm and leg lengths, but they seem balanced and average.

[@davidfiddleman2312]

Well done. Turning 59 regular squats and deadlifts fail my risk reward tradeoff. Hack squats and leg presses are way safer for me - do some stiff legged deadlifts as well. And mobility - oh yeah! Do yoga or stretch variants 4 times a week or so. What a difference!

[@losefatgetjacked]

Love hearing stories like this where you make adjustments to your training that serve you best and keep you enjoying this active and healthy lifestyle over the long term. Yoga has definitely been a game changer for me. I do it pretty much daily. Trying to be more consistent with the other mobility, flexibility, and self-massage work. Thank you so much for sharing your experiences. I appreciate it big time.

[@davidfiddleman2312]

@@losefatgetjacked sure thing! My spine health means everything. I don’t like barbell squats at all and never have. Why put any risk on the spine for that when I can do hack squats and leg presses which I like better and don’t put any pressure on it? For deadlifts of any kind I do tend to round my back and that’s not good either. And it’s not like I’m doing less leg training these days. Quite the contrary. Just not much with a barbell…

[@losefatgetjacked]

Amen! So glad to hear this. Thanks for sharing your experience.

[@jonpageable]

I’ve switched from back squats to zercher squats (with a zercher pad). Find zerchers a much more natural movement. Stopped doing conventional deadlifts as found it too taxing but I like to do a few sets of semi sumo (higher reps lower weight)

[@losefatgetjacked]

Outstanding! Thanks for sharing what's been working for you. I've never found Zercher Squats to be comfortable, but I've never tried them with the Zercher pad.

[@ryandeffley7652]

Barbell back squats I'll agree on because there are plenty of other squat variations you can do. It's definitely a lift with more risk than reward as we age. But the deadlift is a great exercise that is perfectly safe when a person takes the time to learn proper technique and pull within their means. When there are injuries, it always happens from user error due to poor technique or ego lifting.

[@losefatgetjacked]

I appreciate the insights you've shared here. Lifting within our means is probably the big one. Although, that can be difficult to define. Each time I tweaked my back with the deadlift my form was fantastic and it was with a weight I could perform 6-8 reps with. I've witnessed the same thing with many other guys. Their form looks perfect and the weight was manageable for them. So when I saw them collapse to the ground you wonder what the heck happened. There's risk with every exercise of course. Especially when poor technique or ego lifting is involved. But when things go wrong with the deadlift, the injuries can be pretty severe and long lasting. My personal opinion is that the deadlift has the highest risk of all exercises. But I also see it as a movement that has great carryover into everyday life. So, it becomes a matter of weighing the risk vs the reward.

[@ryandeffley7652]

@@losefatgetjacked - I'd say that a mistake was probably doing 6-8 reps. The deadlift is a very technical and taxing lift. So the more reps that you do, the easier it is for form to break down. With the deadlift, lower reps are always better.

[@losefatgetjacked]

The weight I lifted was a weight I could perform 6-8 reps with. It wasn't the 6th or 8th rep when I tweaked my back though. It was the 2nd or 3rd rep with a load that was very manageable and great form. Some people would argue that lower reps and heavier loads increase the risk and is easier to break form. Certainly varying opinions in this regard. And as I mentioned in the video, I LOVED the deadlift and performed it for years without injury. It used to drive me nuts when people would say it was high risk, because it felt great to me. Until it didn't.

[@ryandeffley7652]

@losefatgetjacked - Wait, so you felt something in the 2nd or 3rd rep but kept going to 6-8? That'd be user error. LOL But in all seriousness, my guess would be that you pre-fatigued too heavily on prior sets doing more reps. BTW : I was referring more to doing sets of 5 with 2-3 reps in reserve from failure. Not an actual 3-5RM. Once again, though, this is with aging in mind and how you lift when you're 40-60, for example.

[@losefatgetjacked]

NO! It was using a weight that I could perform 6-8 reps with, but aiming for 3-5 reps as the goal (always leaving reps in reserve with the deadlift). When I felt the tweak on the 2nd or 3rd rep I collapsed to the ground and laid there for 5 minutes each time. Could train for a couple weeks each time. Again, great form as always. Nothing to do with pre-fatiguing. It was likely the way I slept or other life things that may have caused my glutes to be tight and they didn't fire properly during the lift, which took away the support for my spine. Which is why I mention in the video, if I had been doing more mobility work and started practicing yoga back then, maybe I would have been fine sticking with the deadlift. You may have great form and aren't ego lifting, but if things are out of alignment with your body or there are some tightnesses, that can definitely increase the risk factor. I TOTALLY hear where you're coming from. I said all of the same things 10 years ago when I was passionate about the deadlift. So I totally know where you're coming from and totally appreciate your perspective and insights.

[@onerider808]

Well presented. I love both, but at 65 mostly go with hack squat machine and inclined leg press. I go pretty heavy, so get my muscle/ego boost, but I feel they are more sustainable for me. Caveat; if you’re young and healthy, nothing beats sensibly performed squats and deadlifts.

[@losefatgetjacked]

Love it! Thanks for sharing. Those are great exercises to go heavy with 💪

[@williamread8186]

I find dead lifts sometimes hurt my hamstrings. My back usually feels solid and strong but the hamstrings sometimes get hurt.

[@losefatgetjacked]

Glad to hear that you've been able to maintain a strong and healthy lower back, but sorry to hear that your hamstrings have been getting injured from it. Definitely common. In addition to injuries with the rhomboids, traps, and I've even injured my pec in the top range of the motion.

[@aspratt267]

You can injure yourself with almost any resistance movement if you don’t use proper form, don’t control the weight, or try to lift too much weight. The barbell squat and deadlift both have a learning curve to hardwire proper form, and in that respect, they can be more risky for someone who doesn’t know what they’re doing. Other factors like general flexibility and limb length in comparison to torso height can impact how easily you can learn these movements. However, if you’re willing to learn proper form and utilize reasonable training programs, you can make significant strength and hypertrophy gains with squats and deadlifts. I agree that they’re not the only way to get bigger and stronger, but many tremendously jacked people developed their foundation with these movements. I’m 46 years old now and have been weight training since I was 16. I still use barbell squats and deadlifts, but I tend to use lighter weights and higher reps, particularly on squats.

[@losefatgetjacked]

So very true. I appreciate you sharing your continuous positive experience with the squat and deadlift. And with all exercises, even when well training in the skill of the movement and doing the movement with control, great form, and a very manageable weight, you can still get injured. Every exercise has a risk vs reward ratio. The squat and deadlift are great exercises with great rewards, it's just that when something goes wrong, it can really go wrong. I really loved progressing with both movements and mastering the skills of the lift. It's a bummer that it took it's toll on me. But, I'm having a blast in the gym even without those exercises, so I'm cool with it. But I also love seeing my fellow bro's thriving from performing the lifts.

[@espring81]

I always wondered if this would be in my training plans! I personally don't like them because I'm SO weak! Longevity is the key!

[@losefatgetjacked]

Yeah, it's not too often that I program barbell squats and deadlifts for my clients unless they love them and thrive from including them in their training.

[@johnrobinson4445]

I wonder how often you were doing lower-back exercises (deadlift, squat, bent-over rows)? I had a period of time when my spine was telling me, "I feel like I'm going to break in half." This manifested itself as a great fear of these exercises. *The issue for me was frequency.* I reduced the number of these exercises per time period and now have no problem. I know I can do about 5 sets of these COMBINED per week with no lower-back pain at all and maybe a total of 7 sets per week with only minor, recoverable lower-back pain. So that is about 28 sets per month of these, again, COMBINED. Currently, I am choosing to do the squats. I do no bent-over rows at present (cable lat pulls, one-handed are far more productive anyway). I also do deadlifts, conventional and deficit. Each kind once per month, either 2 or three sets. It is working for me: I keep my hand in on the squats and deadlifts and the fear is gone. My body saying scary things to me is gone. I am over 60 years of age. For legs, I make up the rest of the volume with Leg presses. I use risers in my shoes to increase focus on the quads (I use the risers on ONE set of very deep squats as well, the remaining squats being normal, break parallel type with my heels only slightly raised). Having said all of that, I would never encourage anyone to do deadlifts unless they just loved it. It simply is not necessary. Nor is the squat.

[@losefatgetjacked]

Fantastic share! Thank you so much. It's also been years since I've done a barbell row. I have a preference for the chest supported T-bar row and the cable/machine rows. Love hearing how you kick'n butt over 60! Setting ourselves up for longevity in the activities we enjoy is key 💪

[@takedown6470]

I am 60 and have no problem doing squat slightly below parallel. I usually do rack pulls every other week with no problems with back or knees. I always make sure that i have good form when doing these exercises.

[@losefatgetjacked]

So glad to hear it! Thanks a million for sharing your positive experience with the squat and rack pull 💪

[@Jamie0175]

At 56 due to specific health issues and other limitations, I find I might have to leave in some lighter squats and maybe rack deadlifts in order to give the lower back and core some indirect stimulation. If I could do direct back and abdominal drills, I would probably drop both of them forever. But I found if you do belt squats and hip thrusts and lower body isolation work, your core muscles will atrophy in a way and you will end up suffering anyway.

[@losefatgetjacked]

I really appreciate your thoughts and insights. I think it's solid that you're thinking of doing some lighter squats and rack pulls, if those feel good to you. If you're including variations of a split squat or lunge, your core muscles are definitely going to be fired up. Same for variations of a Romanian deadlift. Studies have shown that the squat and deadlift don't engage the core nearly as much as some people would think. If you want to strengthen your core muscles. There are a large variety of core exercises outside of the typical recommendations. I'm sure there must be some that would work around your health issues and limitations. Have you tried different variations of a quadruped hold or vacuum's, or pelvic tilts and heel slides?

[@erike5066]

Are squats and deadlifts still effective if you lower the weight and do more reps?

[@losefatgetjacked]

I think they're effective no matter what weight or reps you are performing. But there's always going to be the risk of injury even with lighter weight and higher reps. As with every exercise there's a risk and reward ratio and it's up to the individual to decide if the reward is worth the risk.

[@erike5066]

@@losefatgetjacked thanks so much for your reply

[@baronmeduse]

I want to remain strong, not merely 'jacked'. I only do one set of 20 squats, so there's no tedious multiple sets and a 20-rep squat session is anything but boring!

[@losefatgetjacked]

Amen! Being strong, able bodied, and as healthy as possible are my priorities. 20 rep squats are no joke!

[@bamos803]

Squats don't bother me. But deadlifts are so painful for me. Which sucks because I love doing them

[@losefatgetjacked]

Yeah, it's always a bummer when you enjoy an exercise, but it no longer suits you. But it's great that there's a variety of other exercises to choose from.

[@TimWalton0]

Have you tried a hex bar? I find it much easier on my lower back

[@snoo333]

Hello, do i need to squat and dead lift to build upper body muscle? i keep hearing do your squats, deadlifts and chest press on a bar to build muscles because you will activate certain hormones that will help you build muscle when you work other upper body muscle groups. Is this true?

[@losefatgetjacked]

No you do not need to do those exercises to build upper body muscle. Those exercises might increase muscle building hormones a tiny bit more than some other exercises, but it's only acute in that moment and won't have an impact on your overall muscle growth compared to other exercises. There are NO exercises you MUST do to build muscle.

[@snoo333]

@@losefatgetjacked Thank you , i was hoping that was the case.

[@Clifford_C]

Hi Coach. Have you heard of the book Rebuilding Milo, by Dr. Aaron Horschig? You might be familiar with his KZbin channel Squat University. He goes over back pain in the first chapter. He shines a light on this subject that I havent heard from any others. I checked the book out from my library and reading it now. I really believe it’s worth checking out because of the valuable information. The book convinced me to fix my butt wink on squats. Maybe you’ll be able to zero in on the problem and fix it with this book.

[@losefatgetjacked]

Thanks a million for the recommendation. I just ordered it and looking forward to diving into it. I'm so glad to hear that you've already been experiencing positive benefits from the teaching.

[@Clifford_C]

@@losefatgetjacked this book is worth owning. I will love to hear afterwards if the book helped you and your overall feedback.

[@Leapman84]

Squats are one of those exercises that you either do them right or don't do them at all. They work as a double edged sword. If you do them right you gain major rewards but if you do them wrong you get seriously injured. They are what you make of them

[@losefatgetjacked]

Yep! But even when doing them right, things can go wrong. Definitely high reward, yet also high risk.

[@JMOFOF518]

late 40s hear, 31 years lifting 17yrs competitive power lifter. about 10yrs ago left behind the heavy squats, moved to SSB, Marrs Bar, Spider Bar, Buffalo Bar squats using 1/3 max (250lbs) 3 sets 5-8 then head over to belt squat to get some more weight and reps in...Still Dead 225lbs on trap bar or sumo 3 sets 5-8 reps do them ever other week IMO must keep the movement in training (as long as healthy enough to)

[@losefatgetjacked]

Great share! I appreciate it.

[@mansterrage1269]

Do what suits you. You said it. I feel like squats are what make my legs feel thick and muscular. RDLs. Same thing. In my 50s now and I just don’t go heavy. I don’t care what kid is in the next rack. Half squatting 4 plates. Not my deal. Full range of motion. Controlled decent. Push out of the bottom. We should do what we feel is best. Why are we working out? For that buff dad bod feeling. Knowing that we worked our 30’s and 40’s away. Raised our kids. Now we get off the couch and get our strength on. Go Dads.

[@losefatgetjacked]

LOVE it brother!!! I can feel your enthusiasm and sincerely appreciate it. Keep up the great work. Thanks for brining your positive vibes to my channel.

[@brotherlittlefoot2216]

I use heavy duty resistance bands,weights in odd positions,isometrics,etc in my workouts. Deadlifts really should be done at higher reps for ppl who are not competing. Same w squats. There's so many other exercises which can work the body parts that need to get worked out. One armed push ups are great way to max out the chest,and they can be done a variety of ways for those who can't quite do them on their toes (on knees,using other arm to lightly assist,etc...). Same with legs;it's easier to load one limbs than 2,and ultimately less taxing on the body. Something ironic: Many people are claiming that the kettlebell swing is vastly improving their deadlifts. I have started incorporating 3-5 sets of kettlebell swings so if it turns out to be true,then again,why deadlift other than top check your strength on that exercise from time to time? Such could even be calculated from a higher rep range (1 set of 400 lbs done 10 times to near failure but not complete failure might modestly equate to a 445-450 1 rep max,but could be a little higher). If you're not competing,then a close guess is as good as anything else.... There's also the deadrow,which can have the same benefits using much less weight than the deadlift.

[@losefatgetjacked]

Love it man! Thank you so much for taking the time to share your insights and experiences. I'm about to buy myself some kettlebells to do some swings, Turkish getups, and other movements that will improve upon my functional strength. Looking forward to it.

[@UnbearabIe]

Luckily I never got injured, but I was in the same mindset of having to perform the big barbell lifts to gain muscle in the past. However since I have moved to a different location; gyms aren't as accessible to me anymore. So I have gone the home gym route with a power rack and barbell. While I do miss having the accessibility of different machines at a gym; I felt like with travel time and cost of gyms ( would of been $ 450 USD a year ). It was more cost efficient to get my own equipment. Also it does seem like gyms have become more popular and overcrowded; which makes going to the gym even more troublesome and time consuming. Now I just got to figure out what different variations of squats or leg exercises I can actually perform that suit me best.

[@losefatgetjacked]

Love it! There's a large variety of exercises you can do at home. The toughest exercise to substitute would be the leg extension. The Nordic knee extension would be the closes variation, but it's uncomfortable for most people. It'll be fun to try a variety of exercises to see what feels best to you. Keep an open mind and keep it fun.

[@NaturalMeAmerica]

For strength yes,for muscle not necessary. I never did back squats,deads or benching. Though close grip bench,front squat and good mornings yes

[@losefatgetjacked]

Thanks for sharing your experience with the exercises you've been using and your insights into the squat and deadlift. I would say they are only necessary for strength if you want to get strong on those particular exercises. You can still get strong with many other exercises that may not have the same kind of risk.

[@theonetruetim]

love the Justice tattoo -good insight

[@losefatgetjacked]

Thank you so much. I'm a libra, so the scales are my zodiac sign. There's a heart on one scale and skull on the other to illustrate a balance between heart and mind. I appreciate the positive feedback. Thank you.

[@bearforce187]

I only do trap bar, Romanian and DB deadlifts, have not done the regular deadlifts in over 3 years and feel as strong as I did back then. A lot of times these type of lifts are about ego.

[@losefatgetjacked]

I totally feel you on feeling just as strong or even stronger when making the change to other lifts. It's great to hear that you've found what suits you best. Thanks a million for sharing 💪

[@GreyWolfFitness]

I only axle bar deadlifts now Scott for my grip competitions so it’s not really lower back intensive and I do the Hatfield squat which is more like a hack squat in feel

[@losefatgetjacked]

Love it man! Such a great approach with your training 💪

[@thelonesquid7886]

I only do trap bar deadlifts. 3 sets of 5 with a weight I can handle. Injury free since switching from a straight bar. In my 40s

[@losefatgetjacked]

Glad to hear it! The trap bar is great for rows, shrugs, and even an overhead press. Such a great piece of equipment. Cheers to staying injury free and having fun in the gym 💪

[@jacko.6625]

Muscles get stronger much faster than ligaments and tendons. So it's easy for a muscle to tear something. I've heard that isometrics are good for strengthening ligaments.

[@losefatgetjacked]

Yep, that’s true. Loaded stretches are another great training technique to strengthen muscle tendons. 💪

[@dondiesel929]

Remember, only do this if you do not have a back spotter and you are using bumper plates! Dumping it behind you without safeties can damage the gym floor and bars, and seen many back spotters getting injured having the weights dumped on them.

[@sw4841]

Trap bar is the best than sumo… both pretty safe… conventional all for ego

[@losefatgetjacked]

I feel that trap bar and sumo are safer choices... although I was using the trap bar when I through out my back. I'm not necessarily sure that more people are prone to ego lift with conventional vs trap bar and sumo though.

[@andrewreed1329]

Why I do front squats, no back issues..i also prefer incline, dumbell and close grip bench but ok with deadlift as i have long forearms, but yes agree do whats best for you…

[@losefatgetjacked]

I really appreciate you sharing your experience and what's been working for you. It's great that the bar isn't loaded up on your spine with the front squat and that your back is more upright. Definitely feel more abs engagement compared to back squats. I'm lucky to have a really good groove to rest the bar in with my shoulders when I raise my elbows up. A lot of people find the bar really uncomfortable resting there.

[@rodb66]

At some point, I did enjoy squats way before it was a trend. However, I never cared for deadlifts and didn't understand the hype.

[@losefatgetjacked]

Thanks for sharing your experience. Nothing beats exercises that you enjoy and feel great to you.

[@CarlitoGio]

If you do the big 5 with proper form and not incrementing weight drastically and doing deloads then you shouldn’t be getting injured

[@losefatgetjacked]

Unfortunately, that’s what happened with me and many others. It took years of smart training to build up to where I got to. Developing a love for the exercises throughout the process. And then with proper form, nowhere near failure, I got injured. It happens unfortunately

[@SuperKevin1964]

Thanks Scott! Always appreciate your content Coach!!

[@losefatgetjacked]

Thanks for the kind words and positive feedback! It always fires me up to crank out more content 💪

[@anthonycraig274]

I never get heavy squats. Squats with weights are great to teach you how to pick things up, to get you stronger, to strengthen glutes, legs and neural pathways for those group muscles. However, when ego is chasing numbers, I can’t see how that is healthy, at best it give you an imbalance, worse, permanent injury. Squats should be part of a group program.

[@losefatgetjacked]

Ego lifting is definitely the culprit with a lot of injuries I see, no matter what the exercise is. Checking the ego at the door when you walk into the gym is the best exercise of them all.

[@leeharris5450]

I still love the trap bar deadlift . The downside for me now is that if I do them I feel extremely fatigued for at least 2 days It’s a shame really as for me they feel fantastic across the upper back and traps .

[@losefatgetjacked]

It's definitely a demanding exercise that takes a lot out of us. But yeah, that feeling across the upper back is awesome! I didn't really do anything for the growth of my back muscles, but I wonder if it would have made an impact if I started doing them when I was younger.

[@shawnm4189]

I have rarely done deadlifts. I would rather do Yates rows from a rack...it keeps stress off my lower back and I get good benefits from them. As for squats, I have gotten back into doing them with Anderson squats which I can do without a spotter. They are very intense and because they start from the bottom (or the weakest part of the movement), they seeve to keep the ego in check as you cannot use as much weight.

[@losefatgetjacked]

Very cool man! Thanks a million for sharing. I don't think I've ever seen anyone do an Anderson squat. It's great to hear about your experience with it and the Yates row 💪

[@shawnm4189]

@@losefatgetjacked Also, I do the Yates rack rows with a regular grip for safety reasons.

[@losefatgetjacked]

Solid 💪 It was crazy to see him tear his biceps from using a reverse grip.

[@brennand933]

Back squats are a squat pattern variation, deadlifts are a hinge pattern variation. No one should be avoiding squat and hinge pattern variations, but they don’t have to be back squats or conventional deadlifts. There, case closed. Can we move past this topic now that has so much nonsensical debate lol

[@losefatgetjacked]

Not a debate. Just sharing my experience and it’s been awesome to hear about others experiences in the comments. You’re spot on with your points 💪

[@borisbodega344]

I don’t know where the trend came from to do powerlifting in bodybuilding. When I started bodybuilding 20 years ago the competitive bodybuilders would never touch this exercises. Don’t need this crap in my workout …

[@losefatgetjacked]

There have always been some bodybuilders who compete in both bodybuilding and powerlifting. Franco Columbu was one of them as well as Arnold Schwarzenegger. Today there are guys like Layne Norton who do both. Some people are just built for it. But certainly, nobody 'needs it' in their workouts.

[@espring81]

Great video, explains the thought process with the training plan!

[@losefatgetjacked]

Thanks brother! I appreciate the positive feedback.

[@FrankZen]

You started doing them for the wrong reasons. I disagree but kind of agree. I'm 54 and doing squats with nowhere near where I used to lift. At this age, I consider both a young man's game but I probably won't stop them altogether. I got hurt with deadlifts around 38 due to a bad lift that hit my sciatic. I was never the same again. I stopped heavy deadlifting then. I started doing leg press and Smith squats around that time too. Also lighter squats. Now I do RDLs and lighter squats but I'm considering going to bands. The only problem was not enough resistance but now with Squat Harness and the Bodylastics machine coming out, you can get decent leg resistance with bands. I haven't decided to switch yet but I may.

[@losefatgetjacked]

Great share man! I love the way you've adapted. As I mentioned in the video, I'm not saying YOU should stop doing squats and deadlifts. I'm simply sharing why I stopped doing squats and deadlifts. Some guys can relate to my experience, while others are still thriving from continuing to do those two lifts. It's all good and great to hear what we're all doing to keep ourselves doing the things we love for the long term 💪

[@FrankZen]

@@losefatgetjacked I said you did them for that wrong reasons but thinking about it, you doing it because isn't that much different from why I started. A couple of gymbros told me they were the secret to growth, which in some sense they were right, but it's pretty much the same as learning from KZbin. I think the real reason they were the "secret to growth" is that they improve my general workout capacity which helped me with other movements but even that has diminishing returns and as you get older, the risk/reward ratio goes against you. Good video nonetheless.

[@losefatgetjacked]

All great insights brother. I appreciate it.

[@j-rod6420]

If it's your goal is to look like an aerobics instructor, then this is good advice.

[@losefatgetjacked]

LMAO... so anyone who doesn't do a barbell back squat and deadlift looks like an aerobics instructor? Seriously?

[@j-rod6420]

@@losefatgetjacked without test,pretty well.

[@losefatgetjacked]

@@j-rod6420 too funny

[@johnnygunzfilmbuff7821]

Ever try the hip belt squats machines?

[@losefatgetjacked]

Yes I have. It's definitely a different feeling having the weight around your waist. I've done regular belt squats as well. It's a nice alternative.

[@johnnygunzfilmbuff7821]

@@losefatgetjacked I agree I've had minor back problems and my shoulder mobilty not the best that's why I do belt squats

[@johnnygunzfilmbuff7821]

@@losefatgetjacked I've also been doing landmine hack squats don't have access to the machine

[@johnnygunzfilmbuff7821]

I also plan on buying one of those landmine attachments to mimic the Hack squats

[@markmurray5659]

VARIETY AND THE BASIC MOVEMENT PATTERNS SEEMS TOBE THE CONSISTENT FACTOR AMONGST MULTIPLE SOURCES OF INFO ...

[@losefatgetjacked]

yep

[@charlieparks2015]

So how do you pick something off the ground

[@losefatgetjacked]

Well first I walk up to the object and slide my feet under it, then allow my knees to travel over the object while my shins touch it. I keep a flat back and pick a spot on the floor about 5 feet in front of me, then I take a deep breath, brace myself, and pick up the object. lol... I lift it like a normal person, which doesn't look exactly like a deadlift or a squat with a bar on my back. A more practical exercise that translates fairly well to picking up objects would be a staggered stance deadlift.

[@Mike_TGL]

Here's the thing, working out has to be enjoyable for someone to stay consistent for 6 months. It's pointless telling someone to grind out something they don't like doing as it's likely they will quit in 3 weeks. Squats and Deadlifts are great exercises, but telling someone they won't make gains unless they do them is obsurd.

[@losefatgetjacked]

Oh hell yeah!!! I agree 100% You nailed it man. Thanks so much for sharing your thoughts and insights. Spot on!

[@Sonic_1000]

I use my trap bar on leg day.

[@losefatgetjacked]

Kick ass 💪

[@jebjed3998]

Bench press is also overrated

[@sloppyjonuts9162]

I agree variations of dumbbell bench dips and hammer strength machines or even pec flys are better than the barbell movements

[@losefatgetjacked]

Agreed!

[@manfredmann2766]

@@jebjed3998 Agree too, I switched to doing FOM pushups at a slow pace (40-50) each day and feel much better than doing flat bench. Also, less rotator cuff pain for me, no spot, and more of a full body workout.

[@MichaelMillerVlogs]

I bench 405. I don't do squats or deadlifts. Don't want to screw up my spine. Screw that.

[@losefatgetjacked]

Holy smokes that's a strong bench press! Well done man 💪

[@MichaelMillerVlogs]

@@losefatgetjacked Thank you bro!

[@brianshishnia3278]

I used to much weight for dead lifts and squats lifting these heavy weight too frequently, not cycling with any type of deload, in turn not allowing my body to properly recover. For only 3 payments of $29.99 you can purchase my successful workout plan that may or may not include common sense information of health and fitness..

[@losefatgetjacked]

lol

[@tsimo9472]

As you get stronger you dont benefit more from deadlifts , 5plates plus, i herniated 2 discs from 10 years of heavy lifting , i switched to bulgarian split squats with the bar like a front squats, and barbell o hex bar hyperextensions with 2 legs or one legged, best choice of my life. risk to reward ratio not worth it after you get really strong on these. Still if you are almost advanced without issues front squats and barbell hyperextensions are 100000 more safe.And if you are injured like me do these 2 exercises one legged for less spine load.

[@losefatgetjacked]

I appreciate you sharing your experience and insights big time! I agree 100%

[@supercal333]

Maybe your biomechanics don't go well with normal deadlifts but other variations could be ok. Also you can get just as much gains using less weight and higher reps. Ego lifting is often the problem, not the exercise.

[@losefatgetjacked]

Thanks a million for sharing your insights. It's really tough to say in my case. Because I went years feeling great with the movements and made fantastic progress. Ego lifting is definitely a big reason why so many people get injured with the squat and deadlift. It wasn't in my case, as I was leaving reps in reserve, lifted with a heavy, yet manageable weight, and it happened early in the set when I could have done many more reps. With the deadlift, many would argue that lighter weight and higher reps is more risky. High rep squats are fantastic! Brutal, but fantastic! There's risk of injury with every exercise. Even when form is great. Our body is complex. Which, like you said, it's not the exercise itself that's the problem. Shit just goes wrong sometimes and sometimes it just can't be explained. This was simply a personal decision for me at the time. Weighing the risk vs reward I decided it was no longer worth it to keep them in my workout, but love hearing how others are continuing to experience great benefits from the exercises without injury.

[@Shevock]

Unless you're a competition lifter, I tend to think there's a weight at which you have to say, good enough. Unless you want to find limits by becoming injured. Everybody has limits. Is it good enough to be able to lift 100 pounds more than your bodyweight? Great. Get there and sustain it and then doc a variety of exercise. Running is the same way. Lots of folk would be better off running local 5ks or half marathons, and when they go to marathon training the get injured. If not they push to 50k, 50 miles, 100 miles, 250... seriously, eventually you find limits.

[@losefatgetjacked]

Excellent share! I was thinking of using that running example as well. Thank you.

[@Abraham_Kist-Okazaki]

Welcome to planet Earth. I'm not sure where it is you've been lately, but deadlifts have not been "trendy on KZbin for hypertrophy" at any point this decade. In fact, badmouthing deadlifts for their bad stimulus-to-fatigue ratio and their lack of risk-to-reward is what has been trendy on KZbin. Obviously, you look great and like you said, there are no mandatory lifts that we need to build and maintain our bodies. However, in order to strengthen the back, the spine needs to be under load. The conventional deadlift is a great way to train the lower back while being under load. The Good Morning offers the same kind of benefit. Sumo Deadlifts and Trapbar Deadlifts shift a lot more of the work to the quads and don't provide the same benefit. I get that people are built differently and a lot of folks are built for sumo rather than conventional deadlifting. That's why powerlifting competition allows for methods as a way to bring about a great amount of parity in competition. However, although it's wrong to think that doing a sumo deadlift in a competition is cheating, it is also wrong to think the two are training the body in the same way. The sumo deadlift, at least in my opinion, is a competition lift meant for displaying strength and not a lift for training. Even a lot of powerlifters who pull sumo in competition, use the conventional stance for training and strength building. The Hackbar deadlift is essentially a block pull our a rack pull with less stability. Again, it would seem to be a lift that would be done for higher reps and not maximum weight. You've obviously already made your choice. However, to me, it seems like a choice that was made without ever actually having done the lift...

[@losefatgetjacked]

I really appreciate your thoughtful and insightful comment. I'm in agreement with much of what you've shared. Interesting perspective on the sumo deadlift. I ALWAYS worked in the conventional deadlift into my training even though it didn't feel best suited for my body, simply because I wanted to take advantage of it's unique benefits over the sumo and the trap bar and get better at it. I should have included video footage of me doing the conventional deadlift as well, so you could see the full picture of how I trained. This choice wasn't made lightly. As I mentioned in the video, I kept trying to go back to each of those 3 variations and the squats, and each time it caused me grief. And although I loved the movements, I simply couldn't justify the risk over the reward any longer. And like I said in the video, this is simply my experience and I would never tell anyone else not to deadlift. It's great reading all of the comments here from guys who are thriving from it. I totally agree about the trap bar version shifting more of the work to the quads. But I disagree about your initial statement about deadlifts not being trendy for hypertrophy. They TOTALLY were 10 years ago with most of the bodybuilding channels I was following. YES... right here on planet Earth 😂 I even did collaborations with other bodybuilding channels who were part of that trend. But I also totally agree about a segment of the industry bad mouthing the deadlift for it's poor stimulus to fatigue ratio and damage it does to the spine, especially when attempting personal bests. Thanks again for taking your time to share your valuable insights.

[@caliente4657]

I had a similar experience. Worked out with excellent form on squats and Deadlifts for 3 years and achieved a 420 lbs squat and a 465 lbs deadlift at 45 years old 180 lbs. Then all of a sudden out of nowhere I was on my 3rd warmup set with 275 on the squat and had a sharp shot of pain up my spine. That scared me away for a long time. I do squats and deads occassionally but found more value in doing dumbell squats and other back exercises. I now have a back that's totally carved out of rock and very muscular legs. no squats or deads. I think they've become over rated.

[@losefatgetjacked]

I feel you 100% on this! Thank you so much for sharing. And I'm so glad to hear that your back is healthy and strong 💪

[@ecliqxse9591]

It’s the king of all exercise , just don’t go to much heavy

[@losefatgetjacked]

Definitely great exercises. High reward. But also high risk even when not going heavy.

[@Lhorbrum]

I use to Deadlift quite heavy about 14 years ago. Admittedly my form wasn't great, and i suppose i suffered a bit from ego lifting. On one pull after i had straighted the back, i felt what seem my spine drop through my pelvis... Well, that was me out the gym for a couple of months. I do deadlifts still, but it's a third of what i use to lift, and i found that when i stopped doing them, i could put my back out by just picking up my kid wrong! Point being: Whilst i deadlift, my back is fine; zero issues. The moment i stop trainning them for a couple of months, i'm an old man. What i love about deadlifts, is the functional strengh aspect. We pick stuff up off the floor all the time, admittedly it's not as heavy as one is generally deadlifting, but still lol. Should note i do squat too, but it's front squats.

[@losefatgetjacked]

Excellent share man. It’s great to hear about your experience and how you’ve modified as well as what happens when you stop them all together. Keep staying healthy 💪

[@maddoxtroy683]

Ego lifting causes injury

[@losefatgetjacked]

It sure does. But injuries also happen when no ego lifting is involved

[@rjc98]

Who is Doug Brignole.

[@michaelboone4996]

Lower weight, more reps. Unless you are training to be a powerlifter, there is no reason to left that heavy,

[@losefatgetjacked]

Tthe interesting thing is that some people will argue that it's safer to perform these movements with heavier weight and fewer reps and that higher reps put you at greater risk of injury with form breakdown.

[@j.r.9998]

Amen!

[@losefatgetjacked]

As someone who's been working around a back injury, you know better than anyone 💪

[@stephen6279]

Over the years I've naturally not done the squat and deadlift as my flexibility is chronically bad, i love the idea of that there are no exercises you HAVE to do.

[@losefatgetjacked]

Thanks for sharing your experience. There is no doubt that flexibility has a big impact on how well you perform these exercises. Have you been doing anything to improve your flexibility?

[@stephen6279]

@@losefatgetjacked cheers. I'm considering starting yoga. And i went to a physio today to get exercises to work on my extremely tight hamstring muscles, that even when i was in grade 4, were a problem. I asked him for real advice and he said - prob 70% of that muscle will never become flexible enough to do full movement but we'll work out a way that is safe for your body. Super pleased. It's not a one size fits all.

[@losefatgetjacked]

@@stephen6279 Glad to hear it! Keep up the great work doing what serves you best 💪

[@angryahole]

they're too dangerous for the average lifter. absolutely not worth it. just use the hack squat or pendulum squat machines instead

[@losefatgetjacked]

They are definitely higher risk exercises even when performing with great form. Some people manage to avoid injury with them, but man have I ever seen way too many guys blow out their backs even with great technique. Pendulum squat feels so good!

[@MichaelMillerVlogs]

I wonder if they make you shorter?

[@losefatgetjacked]

I don't think there's any evidence that deadlifts or squats make you shorter

[@brianjones7900]

It sounds like you were going too heavy on the deadlifts. You shouldn't deadlift over 300 pounds.

[@losefatgetjacked]

Thank you for sharing your thoughts and insights. I appreciate it big time. I haven't heard the 300 pound deadlift limit before. I'm curious how you came up with that number? When I first injured myself I was lifting less than 300 pounds and nowhere near failure. I've also witnessed many other guys injuring themselves with lighter weight and good form. More than anything, it's the inherent risk of the exercise. Just because there is a higher risk doesn't mean you'll get injured... I didn't for the longest time... but when you do get injured from these exercises, it really sucks in a big way.

[@brianjones7900]

@@losefatgetjacked How much did you lift before you got injured? When watching the video, it seemed as though you were lifting around that weight, though I admit I wasn't paying super close attention. I too have pulled a muscle in my lower back, but instead of quitting, I chose to lower the weight on my deadlifts and squats significantly. Sometimes, it's good to work through injuries carefully rather than quitting the exercises all together. It's similar to what's done in physical therapy.

[@losefatgetjacked]

Once again, excellent share with valuable insights. Before the injury I worked up to 430 pounds for 3 reps with the trap bar deadlift while leaving reps in reserve. I also worked up to 375 pounds with the sumo deadlift for 5-6 reps. That was 7 years ago after a few years of progressing up to that point. After the injury I definitely cut way back on the weight. In the one clip where I'm performing the sumo deadlift I was doing 275 for 10 reps while leaving 3-4 reps in reserve. That was 5 years ago. I was still getting injured so cut it back to 225 pounds. It was to the point where even a light warm up with the squat could throw out my back. So at that point 4 years ago I said fuck it. The risk is not worth the reward.

[@hanskazan7403]

i prob quit working out if i cant do squats and deadlifts anymore 😂

[@losefatgetjacked]

haha! I'm sure you're kidding 😁 but it's great to hear that you enjoy doing squats and deadlifts 💪

[@hanskazan7403]

@@losefatgetjacked iam kidding a bit yes but those are my favorite exercises for sure

[@rodb66]

There are plenty of weight training exercises you can do. You have to expand your mind and utilize other equipment and machines.

[@losefatgetjacked]

@rodb66 I totally agree. Having an open mind and willingness to try different movements and find joy in them is a huge key to long term success.

[@hanskazan7403]

@@rodb66 who said i never tried or do other exercises?

[@josephperkins4857]

Sorry but squats and deadlifts are the key growth exercises

[@losefatgetjacked]

Squats and deadlifts definitely pack a powerful punch when it comes to muscle growth. But you can DEFINITELY build just as much muscle without ever doing either of them. You don't HAVE to do them if they don't suit you well. Yet, if they do feel great to you and you avoid injury, they are two very useful tools in your exercise toolbox.

[@HicklerJantlick]

@@losefatgetjacked I liked doing squats when I was young but I do leg presses now and they suit me fine and are safer and take less time. I had/have some lower back weakness so I have never done dead lifts much. I am 75 now and want to keep training as long as I enjoy it. I think you pushed yourself too much and I don't understand why you were doing all that. What were your goals anyway? For me my ultimate goal was always to keep my health and avoid injuries..

[@losefatgetjacked]

Are you doing any exercises to strengthen your lower back and core? As I mentioned in the video, a big reason why I started doing deadlifts 10 years ago was because it was trendy on KZbin and I wanted to see how I compared to other guys. Once I started, I got hooked. They felt great and it was an exercise I was good at. But once the injuries started happening it was time to ditch the exercise, which was over 4 years ago. My ultimate goal is THRIVING! At the time, the exercise felt like it was helping me. But once it wasn't, I stopped doing it

[@slee2695]

There are essential movement patterns not exercise You can replace an exercise with similar movements and get the same results

[@losefatgetjacked]

@slee2695 Amen. Well said!

[@ryanthompson3446]

Because they are outdated and if your not a competitive powerlifter, why? There are machines that are 100% more effective at building muscle than barbell lifts and will save your joints.

[@losefatgetjacked]

I appreciate hearing your thoughts and insights. Thank you. I'm not sure if 'outdated' is the correct choice of words, but I'm in agreement with you that some machine and dumbbell exercises can be more effective at building muscle while reducing the risk of injury.

[@ryanthompson3446]

@@losefatgetjacked i mean man have you ever used atlantis equiptment shoot even some hammer strength just dumps on bench squat deadlift.

[@losefatgetjacked]

100% my man!

[@warvet40.87]

going way to heavy for your age. Chill. They are great exercises when you let go of the ego and stop putting car weight on the bar. Trap Bar actually helped me recover from a seriously injured back. Squats can be tough for me too, age and being in the military didn't do me any favors, but I do them lighter and safely and get desired results. Another youtuber that pushed too hard. (During the video he talks about putting a massive amount of weight on his lifts)...take away don't try to be something you're not, strive to be healthy.

[@losefatgetjacked]

Thanks for sharing your experiences and for your service. The #1 goal should always be health and your overall well-being, which is why I made the decision to stop doing those exercises completely 4 years ago as they aren't necessary for me to achieve that goal. Even with lighter weight, they no longer felt good to me. So, instead I thrive from doing other exercises. I think you bring up a great point in how other activities in life can contribute to an exercise being tough on us. Whether it's sports, a job, or lifestyle... it can all have an impact on our lifts, even when going lighter with great form.

[@oldnatty61]

No true coach is influenced by youtube trends.

[@losefatgetjacked]

Guess I'm not a true coach for having a natural and healthy sense of curiosity and fascination while wanting to see how my body would perform compared to what I see in videos. Time for me to change careers after spending decades helping others live their lives to the fullest 😂

[@oldnatty61]

@@losefatgetjacked How many "decades" have you been coaching?

[@losefatgetjacked]

I've been coaching for 25 years. It's been very rewarding to witness so many clients now living their lives to the fullest with confidence, pride, zest, and vitality.

[@xcoyco]

Don’t do it man. I noticed that when I quit doing them, I got super skinny and I did not feel as strong. I do squats and deadlifts at least twice a week at 75% my max to avoid injury.

[@losefatgetjacked]

Thanks for sharing your experience with us. That's a smart approach to stick with 75% of your max. I actually stopped doing squats and deadlifts years ago and I've never looked or felt better. I certainly didn't lose any size or strength. But, it's fascinating to hear that's what happened with you. We're all different.

[@gullyblanchard5750]

Yeah bro that sounds like it might be more of a mental hang up from not doing them. Plenty of jacked guys don’t do barbell squats or deadlifts.

[@xcoyco]

That may be part true, there are plenty of other machines I can use to bring my legs up. But when I do squats and dead’s, I noticed that my central nervous system gets fried, and this is that burn that I actually am looking for every time I step in the gym. It’s almost like I’m addicted to that sore feeling, like you got hit by a truck. Rest adequately in between, rinse and repeat.

[@losefatgetjacked]

@xcoyco I appreciate you sharing this. That's a valuable insight. Often times we can find ourselves getting stuck chasing a certain stimulus, even if it's not serving us well. Some guys feel like they need to be in the gym 6-7 days per week and perform high volume and many chase muscle soreness as an indicator of how effective their workout was, even if it may actually be the thing holding them back.

[@xcoyco]

@@losefatgetjacked keep at it fellas! Ima go squat now… 🤣

[@andresausecha9553]

While doing your squats I see you have mobility problems, I am sure you are in a bad posture. Squats and deadlifts are everything for me, I do not see purpose to go to the gym to not do them as well as bench press.

[@losefatgetjacked]

Thanks for sharing your thoughts and insights

[@s1nn1ck]

When you are weak, you are weak.

[@losefatgetjacked]

Ok

[@Donttreadonme2024]

jesus. These people. There are no exercises more functional than Squats and deadlifts. And you head the issue. Ego. The lift wasn't the problem. Your ego was

[@losefatgetjacked]

Ego may be the issue in some cases, but in many cases it’s not. It certainly wasn’t the case for me. My injury happened on the 2nd rep of a set where the weight was very manageable for 6-8 reps. Form was great. And I’ve seen this happen many times. I agree that it’s a functional exercise. Yet there is still high risk even with good form and manageable weight. But there’s also high reward. As I said in the video, I’m not telling anyone not to do these exercises. That was the last thing I wanted to hear during all the years I was progressing and feeling incredible with the exercises.

[@TomTruckey]

To much weight, eventually it will kick your ass

[@losefatgetjacked]

It definitely takes a toll on us

[@Nocloudedminds]

bad for back!!!!!!!

[@losefatgetjacked]

It can be good. But there's a high risk involved.

[@jasonshults368]

A lot of guys have come out of the closet.

[@losefatgetjacked]

It would be awesome to have more transparency with this and keep things real.

[@miquebts]

Add bench and you will be injury free

[@losefatgetjacked]

Not sure what you mean by that?

[@richielombardi2085]

Should anyone give a shit?

[@losefatgetjacked]

I think so. But that's just my opinion and what I've heard from others who find value in my shared experiences.

[@seldomsceen]

You shave years off of your life doing those

[@losefatgetjacked]

I'm not so sure about that. I haven't seen any evidence in that regard.

[@bigtimepimpin666]

Everyone on your Wall used steroids😅😅

[@losefatgetjacked]

I'm not 100% certain about Jean Claude Van Damme, but definitely the rest. It's all about nostalgia for me. I had these posters on my gym wall when I was training as a teenager. Although I'm a lifetime natural, I always felt like Stallone and Van Damme had achievable physiques for some naturals with good genetics. I was never able to get to that level, but it's what I aspired towards. And I always gained inspiration from Arnold even though I knew his physique was way out of the league for even enhanced guys.