The Problems With Squat/Bench/Deadlift For Hypertrophy
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- Опубліковано 9 лип 2024
- Are the big 3 a big bust?
Timestamps:
00:00 Geoff Says Hello
00:34 Problems With The Deadlift
05:05 Problems With The Bench Press
06:52 Problems With The Squat
09:52 Modifications/Alternatives For The Deadlift
12:34 Modifications/Alternatives For The Bench Press
13:47 Modifications/Alternatives For The Squat
14:22 Moderation Is Key
15:09 Grab My Book It'll Help You On Your Journey A TON!
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@@samuelpepys4887 ah my biggest fan shows up again. Guess we know where one of those 3 dislikes came from!
@@samuelpepys4887 where’s the lumber spine? Do I have one even if I’m not a lumberjack?
@@PrivateUA-camAccount69 he's an internet troll and that's OK, he has no job and so he trolls all day.
@@samuelpepys4887 You ever see a clip of the late great Konstantin Konstantinovs' deadlift? Some guys are fine with hunching the upper part of their back.
@@samuelpepys4887 you seem really restricted mentally (no offense)
You mean a 2 inch rom bench or deadlift isn’t a good muscle builder?
Next you’re going to tell me curls build your biceps
@@MrTas44 curls are obviously a front delt exercise
@@mikeyvesperlick6982 good one dude, haha
@@mikeyvesperlick6982 unfortunately my shoulder is actually the limiting factor in dumbbell curls due to injury lol
@@mikeyvesperlick6982 Jokes on you. The way I swing em they become a glutes exercise
they day i realized i can overload and stimulate my erectors, traps, and even lats to a degree from rack pulls at mid shin as good (actually even better from a hypertrophy perspective) is the day i stopped doing deadlifts like they were a requirement. you're spot on about getting better deadlifts by training deadlifts in pieces rather than just deadlifting every week. why do i even need a good deadlift as a software engineer trying to look less like jello anyway?
As developers we need a strong lower back to carry the entire project, be sure to get your deadlifts in
DEADlift to meet project DEADlines?
@@Ybby999 and shoulders I presume?😁
A good deadlift reduces compile times.
@@craigcode7103 of course, gotta shoulder the entire company after all!
12:22: That is so true! I've recently been doing less deadlifts in my routine, and I found my deadlift form improved! All because I wasn't destroying my body everyday with crazy amount of deadlifts that isn't good for a novice like me!
This channel is a gem.
Can always do light technique work at a higher frequency and you're overloading work at a lower frequency
were you really deadlifting every day? jesus christ bro lol
@@Hellion6325 yeah, consider it as novice stupidity.
@@Punster101 It wasn't stupid if you could still progress every time as a novice.
@@majungasaurusaaaa Doesnt matter if your improving or not. Deadlifting everyday is idiotic, period.
Back with the Office Space reference! Lumbergh says “if you could do your deadlifts, that would be greeeat…”
I caught that Helms Deep reference. This is the quality content I subscribe for
Great video! I’ve recovered from injuries to both of my knees…and gradually started doing body weight squats and now using 85 pound dumbbells ( I don’t currently have access to a squat rack) and it feels great. Deadlifts have also been great for my back…feels so much stronger I haven’t had sciatic nerve pain in almost a year! At 37, I’m in the best shape of my life and loving it! Your channel rocks!
@@ThatWasPrettyFunny thanks!
Dude I'm super happy for you already having 34k subs. Following you since 6k or so. Your content and it's delivery is gold.
Another comprehensive upload, thanks coach!
I have to say out of all you tube fitness channels you area very objective content based channel . This is a great thing.
Appreciate the integrity in your content.
Can't beat the quality of information from your channel Geoff, keep it up!
Spot on! In my humble opinion, these exercises are in the gym surrounded too much with a 'look at me' attitude by too many people. With the logical consequence: too heavy = poor technique = injuries. And the sad thing of all: no hypertrophy.
Your editor needs a raise :D . I don´t believe that this is you.
He needs a new Editor
Great video man
Didn't have anything to comment so did it for algorithm's sake! Love you Geoff, my lifting Guru. 💚
Quality content. Cheers 👍
Any video with a clip from Office Space = automatic thumbs up.
It's clips like the helms deep one which is why your my favorite fitness youtuber.
Crazy numbers on those bent over rows Geoff! Great vid as always.
his squat and dl are pretty paltry given the number of years he has trained.
@@tassivemitties username checks out
Keep it up good work 👍
thanks jeff
12:07 I prefer to hear as "if you're only doing deadlift for your back, you're definitely missing out on some sweet ass-gains"
Just when I rotated helms rows back. Loved the edit Mr.Editor. My chest work though became 5 sets competition bench. 5 sets comp bench (5 sec pause on bottom because those judges sometimes...) And spoto bench. All barbell. I do hear the overuse injury thing. And agree. When away from a meet I love non barbell movements
Get ready for some explosive gains!
I almost always do high handle hex dead’s now. All around better for me in almost every way compared to regular dead’s. Also the belt squat is by far my favorite squat substitute. You can hammer the legs without getting limited by your back like a goblet or front squat.
Nice quality informative content bro!keep it up!!! thoughts on replacing barbell back squat with front squat as my ''meat and potatoes'' movement as a taller lifter?
I mean, if someone's doing a deadlift wrong, just read a book to fix the technique.
My squat and deadlift were HORRIBLE before, my lower back would hurt constantly and it made me dread leg day.
After reading Starting Strength by Mark Rippetoe, my form improved a lot and my back stopped hurting. I was able to pull a lot more weight after that.
No excuses to skip 2 of the best compound exercises 💪.
Great video as ever Geoff, keep at it 🎉
For some people, the skill required to learn and don't forget, MAINTAIN the proper form isn't worth the time investment. I can understand that because as for me, my form worsens if I'm not constantly imprinting these patterns into my brain i.e. training them.
I hear you, improving my technique made me forget I ever had low back pain from deadlifts but I train with a guy who literally can't remember more than one cue at a time, so telling him to focus on something messes up everything else; much as I love the big three I told him to fck off to the machines and never touch a barbell.
Lower back atleast straight, drive your knees outside, shoulders back and down, head in axis with back... like, did o forget something? :D Its not the most difficult thing in the world :D
@@mrsevensin438 chest up, shoulder width stance(this works best for me) , pull the slack out of the bar (all these made the biggest diff, big thx to Brendan Tietz)
@@Soso-ip8mg i need nearly sumo, it is most comfortable to me :)
I’m not stopping Geoffrey
Good video!
I would add that in your book you recommend throwing in Back Extensions to complement Squats and DLs whenever possible because "the bottom position of the movement decompresses the spine". So when possible, add that on Squat and/or DL days.
Please don't flag my comment as "copyright infringement"! 😂
I'll try to keep my copyright infringement team off your back but no promises!
Your in deep trouble
This is my favorite video. Absolute brain gains
I personally use either RDLs or Good Mornings as my hip hinge movement in my programs as I just find they target my hams and glutes better than a conventional deadlift. For quads I use hack squats and leg press because again I get a much better stimulus in my quads than barbell squats. As for my erectors as before I mentioned I have either the RDL or the Good Morning but also have the Barbell Bent Over Row regularly in my routine
That helms row lord of the rings clip was perfection 😂👌
Just found the channel. Great video
Welcome aboard!
Dr. Mike has a good model for thinking about this: raw stimulus magnitude vs. stimulus to fatigue ratio
Heavy squats at 150% 1 rep max everyday! "If your knees ain't cavin', you're misbehavin!"
Quality🌠
another banger
I'm doing front squats since i am more upright, especially with squat shoes. My back squat looks good morning-ish but thats the only way i can do them with my mobility and long ass legs. I've always found them to be an okay glute exercise. I care less about the variation of squat just choosing one I can progress at.
Never change your editor, please!
For me I have only squatted for a few months and My biggest problem is pressure on my shoulder. I’ve tried adjusting it and my coach said my form looked good but I’m not so sure. So I use a plastic shoulder thing that distributed the pressure a bit. Another thing with squats for me is that my quads aren’t as worked as I’d like which is why I prefer Bulgarian split squats as they are extremely difficult but safe and pain free.
I get insane lower back pumps with deadlifting, but I've been watching Squat University and Alan Thrall on tips and other things to improve technique. I think my main issue was that 1. I was starting too low and 2. I wasn't tight or "puling the slack out of the bar" before the pull. Bracing I've always been pretty decent at considering I train MMA
Been working out for 10 months and went from a 30kg bp for 12 reps to a 63 one for 12 reps, i am training focusing only on hypertrophy and obviously doing other exercises but my chest grew SO much, its insane
With dumbbells or a barbell if i may ask?
No one has to do these three lifts... but they are definitely fun to do 🤘
11:50 Also, I was giddy that you threw a clip of the Deeping Wall being blown to bits during the Siege of Helm's Deep from LOTR ⚔
What better clip to put a Helm's Row into? :)
If you don't do those three lifts plus an overhead press, you won't maximise your muscle size.
Yup. Rack pulls, just a few inches off the floor eliminated all my deadlift lower back (spinal erector) "issues" forever.
Yup. A nice option.
@@GVS To be 100% technically correct, i meant "block" pulls. But the equivalency is obvious for most viewers. Thanks for the nice video.
agreed on the squats, it's the least injury prominent and also the least taxing by far for me
Good video. I would maybe add use a hook grip for deads instead of a mixed grip which I'm not a fan of. :)
Yes that's a good option, if you can get the hang of it. A lot depends on hand/finger size and thickness.
I'm going to try rack pulls in place of deadlifts. I've been doing RDLs, but not pulling from the floor. Tried pulling my RDL weight off the floor last week and I was really stiff and sore in the lower back for a few days. Rack pulls may be a better bridging movement and save my back some
I alternate deadlifts with rack pulls and it has been very effective. Lower reps for deadlifts and higher reps for rack pulls. The combination has blown up my upper traps
Coach, what are your thoughts about the combination Deadlift Row? BTW, great content!
I like them, been doing them regularly. Important to select the right weight, though. Too heavy or too light won't be useful.
Are bulgarian split squats a good alternative to regular squats? I train at home with dumbbells and i'm now finding it difficulty and a little risky swinging them up onto my shoulders so i've started doing BSS instead.
Yup
Glad to see that I am about equally as strong as some other natural. Getting anxiety from seeing all those super heavy lifts from enhanced.
3:30 !!!!! ok this is my favorite edit in UA-cam history lmaoooooo too good
Deadlifts saved my back. About 4 years ago I could barely get out of bed in the morning because of severe low back pain. I started deadlifting and within months I was pain free, and now my back is rock solid.
Any tips for how to improve mind muscle connection? I can't feel my left bicep at all when I do curls.
I'm not completely certain about the point that compounds aren't the go to to bring up lagging body parts. In the sense, there're a lot of guys out there who lag in quads and then run a squat specialization program, blow up their squat and their quads in the process. But you're right that mostly an issue with lagging body parts is usually mind-muscle connection if not genetics, and will be solved systematically through progressing on isolation movements.
Hey Geoff off topic question but where do you get your shorts from? Just wondering if they're on the net as I can't find any shorts where I live that show the quads off and yours look good and comfortable too.
I think common beginner programs (SL5x5, SS, GSLP) set up beginners for a more difficult time with these movements than necessary. For me personally, I had low body awareness as a nerdy gamer with shit posture when I first started working out but also would really push myself in the gym and quickly got to the point where I was attempting to power my way through 3-5 sets of 5 with close to 100% of my 5RM max, which just did not enable me to think about my form or really use the movements to create hypertrophy and created a ton of joint fatigue/general feelings of shittiness. Of course, it was 95% on me for being an idiot... but I get the feeling that a lot of guys end up in similar positions who start on these LPs. Fast forward a few years and I'm trying to retrain my squat in particular to feel more stable and balanced in the hole, and I'm doing things like easy but controlled sets of 10 at RPE 6 and paused sets at RPE 6-7. Placing a big emphasis on bar speed, the groove/feel of the movement, and filming myself due to having a lateral hip shift due to what I think might be some mild scoliosis. I feel that these movements carry a ton of general hypertrophy and endurance benefits at a higher rep range (8-15) than is typically recommended, and are also safer due to the reduced weight.
It's usually guys on gear who lift extreme weights who tear their pecs.
Like that guy who was bench pressing with Larry Wheels; zero mobility and he's a bodybuilder so probably used to higher reps. What the hell was he thinking... 🤨
Also for hyperrophy what is the ideal grip width for pecs for barbell incline bench
The biggest problem with the squat is that it makes me want to cry while doing them.
I just finished my leg day and am fried
That's how you know you are working hard enough.
Squats are my natural antidepressant
@@Lucas-tg3hv it’s feels horrible doing it but feels amazing after
@@BigBlueJake I am almost puked doing squats today
hey what would you suggest for erector spinae if my back is broken and can't dead lift?
“I never miss” oh lord
Nothing can replace the BIG 3. PERIOD
I generally do my compounds first. But maybe people who struggle with learning the basic compounds should go ahead and do their hypertrophy primarily with machines and other isolations, while using light weights to continue working on technique for the compounds. Compounds are fundamental human movement patterns that will especially benefit those who find them hard to execute in a well-coordinated manner. Sometimes starting with a single joint movement like a hamstring curl or a hip flexor hinge can help a beginner prepare to integrate an untrained part of the body into a large compound.
Loved to do thes lifts but had to stop. Bench fucks my right shoulder squat fucks my knees and deadlift my back. Had to replace them
Hello Geoffrey
I used to powerlift and had gotten pretty decent numbers in the big 3. But now I am focusing on hypertrophy and don't care about strength on the SBD and due to an injury in my shoulder i replaced the bench with DB bench variations. Also instead of deads i do RDLs and instead of squats i do Hack Squats. Are those fine alternatives? I decided to stop normal squats and deads because I fatigue quickly doing them and have to do regular deloads.
Hey Geoffrey what is your opinion in board bench pressing in order to bring up the triceps? I have recently switched to it because my chest is very well developed compared to my triceps and also because of me naturally having a quite large range of motion i feel that my shoulder joints get stressed when not using a board.
I've never done them. Have heard good things.
If you want the best hypertrophy should you train squat and deadlift and bench with high or low reps?
Currently running your beast program from your book Geoff. I was wondering if I can replace the push press with seated overhead press? I workout at home and my basement where my equipment is ceiling is too low for that exercise.
Yea that should be fine. Speaking very generally, for any of the programs, you can swap stuff from the same movement pattern in and out, just perhaps be careful with higher or lower stress movements (check the recovery cost amount listed for each movement in the first part of the book).
For OHP/Push press, I take my barbell upstairs, clean it and press like that. Try it.
I hear ya about the low ceilings. I gotta line up with the spaces between the stringers!
What is a sensible rep range for deadlifts? something that is sustainable. Is 3x3 too silly?
Something about squats that’s been puzzling me. I can leg press over 4x as much as I can squat (I only do high bar but still), which I guess is fairly normal, but how are my quads getting enough of a stimulus with such a low relative weight? I do both exercises, but I wonder how much of any quad growth I get is really coming from squats
I might be wrong but to my knowledge a standard leg press position focus on quads more than glutes. While squat is more evenly split. And you get a greater range of motion when squatting which is known to be good for hypertrophy. Leg pressing also takes your core out of the movement while with squatting you have to brace and your spinal erector is involved. So squat hits more muscles while leg press better targets, as far as I know
I train pretty close to failure with squats. Only time I go all the way to failure is when my spotter is looking at his phone
That video at the 9:00 mark with the poor squat form - the issue with that video is that the latter portion of the movement is mostly just lower back right? The lowering and initial push seem okay.
Yea tipping forward more than most people should.
I did squats with the gym machine and due to poor technic or something because I'm a begginer, I was pushing myself and suddenly felt electrifying pain in my lower back and now I can't bend over from the pain and I experience pain even when I sit down. This happened yesterday. What happened exactly with my lower back? Have I herniated my disc?
No one can say for certain over the internet, but highly unlikely that you herniated your back, your back muscles just spasms hard to protect your spine and it cause horrific pain, start moving right away, walk a lot during days and do romanian deadlifts without any weights at first and slowly, very very slowly add range of motion to your hinge and very very slowly add weight every day. It will heal within a week if you keep moving, but don't overdo anything also. I'M NOT A DOCTOR NOR PHYSIOTHERAPIST, i just have a lot of experience with hurting my back, i've hurt my back many times with loud pop sound in my back and horrific pain and my spine was all twisted, but i just started doing those things that i told you to do and every time within a week the pain was completely gone
if your primary goal is health - as opposed to aesthetics - the deadlift is the one big three exercise you should include. but nine inches off the ground is arbitrary. different bodies, different leverages. use a hex bar if you want. low handle or high. and different hex bars have different heights. but most experts recommend hex bar over barbell for those focused on health, longevity.
Yes hex bar is a nice option, for sure.
If your primary goal is health pick a different hobby. Try swimming
@@mastertrey4683 both. but i prefer running. like geoff. strength and cardio. aerobic and anaerobic. fight and flight.
Squat has fairly high injury rate precisely bc what you said, bracing is really important and you're loading the spine, you really have to make sure you're bracing properly guys unless you want to bust a disk
Hernias are 100% genetic, broken bones ain't tho
Watching this 20 minutes before I do squat bench and deadlift lol
its ya boy
Do I lose out on a lot if I only ever do trapbar deadlift (and occasionally RDLs) instead of any actual deadlifting?
Not a lot, likely very little, if anything.
14:21 wth was that Geoff 😂😂
What if a person only focuses on the big lifts and does zero isolation or accessory work? Will it work in the long run? I have a guy in the gym who works that way and he has developed a tremendous physique by doing just that. Arms without curls or tricep work, he does chinups only as a bicep focussed exercise and that worked for him. I feel accessory work is necessary for me, esp for arms and rear delts. Tendonitis in the elbow used to flare frequently before that. What is your view on that coach? Thanks.
Well, it can work for some, yes. Best to experiment and see if you're one of those guys or not.
Ok ok on my next squat day i will make sure to keep 5 reps in reserve...
On a set of 5.
That’s how to properly train legs
@@Wolfuskaktus lmao
How do you feel about dumbbell suitcase deadlifts if one doesn’t have access to a gym or a barbell?
I've never done them. My "gut feeling", no pun intended, is that they're more of an oblique exercise.
I really don't care about powerlifting but somehow my routine has shifted from a different main movement everyday to RDL/Bench/squat twice a week. I just make sure to do them in a more bodybuilding way (RDLs instead of conventional, minimum arch and drive press)
How do you feel about Paused Bench Press? I am guilty of Pressing with the weight just benching off my chest and it led me to nowhere lmao.
Pause. I used to be a sternum launcher. It's just less sustainable and repeatable. Plus less results for a give load.
7:16 I was expecting a jeff cavalier swipe because he told his audience to expel air out on the downwards squat motion.
Surely he didn't say that ?
@@johndonson1603 He did...and don't call me Shirley!
@@BigBlueJake No he didn't. He said to expel air then brace BEFORE the downwards squat motion.
Jake do you like movies about Gladiators?
@@geoffreyverityschofieldsbu973 You're supposed to inhale, then brace for static lifts, or brace in a manner that will allow you to inhale or breathe such as for dynamic strongman events.
Bob Peoples was the only person notable for exhaling, then bracing, for a deadlift without it hurting how much he could lift.
What does liking gladiator movies have to do with the question or comments?
Squats have been frustrating for me because of the knee pain I've had for a couple months now. Front and back squats have been more challenging and I feel I shouldn't put stress on my knee until it gets better, though I'm afraid of losing progress. Funny thing is I can do Bulgarian split squats just fine. I'm wondering if I should just hold off on barbell squats until my knee gets better and do something else in their place.
I'd pause everything. Anderson squats might be a good option.
If the Bulgarian split squats works for you then do that. Back and front squat strength can always be regained when you feel better.
@@GVS Never did Anderson squats, so I'll look into those. Appreciate the advice, Geoff!
@@SirMordred524 leg press and bulgarian split squats work great for me. had to cancel squats as well cause it just fatigued my erectors too much.
I had knee pain when I first began squatting. Nothing horrific, but it definitely hurt. My decision was to see if I can just push through it. In a couple of months it went away and has never returned (it's been years). Was that a good idea on my part? Lol no. I think I just got lucky. The smarter way would have been to do what other people here have suggested, which is movements that don't cause you pain, and then you can periodically test squats to see if they hurt or not.
Geoffrey verity school
Is there merit in doing deadlift and squat for hypertrophy for the ability to create large amount of distruption that allows full body to feel the benefits of the movement, i.e also grow muscle whilst not technically being targeted (or something like that, that apparently deads and squats can increase overall performance or muscle??)
The only reasons to squat and deadlift are because you either have little time or because you want to be better at it. The leg curl-, abduction-, aduction-, double sided ab machine, side bends and one arm row/one arm underhand pulldown/one arm chin up are superior for exact muscles. Lats, traps, biceps, abs, obliques, hip flexors, adductors, abductors, rear delts will all grow deffinetly but at a worse rate. I personally squat once a week and deadlift one week and good morning the other whilest doing 1 session of each
My gym is still being stupid and I can't go. Still training at home with dumbbell and pull up bar and gym rings. Want to deadlift and squat. I used to do trap bar dead lift and barbell front squat at gym. I like to doing those movements, I actually enjoyed going to gym to do those 2 movements specifically.
Sucks now. Dumbbells not heavy enough for deadlifting. Dumbbell front squats suck, I hate doing them.
Any advice for us still stuck at home with no access to the squat rack and barbell?
I'm running out of options now. It been a year, doing same movement trying to make more difficult. Can only do more sets and reps until these workouts feel more cardio than muscle building.
I wish this stupid covid crap was over! Enough is enough!
My SI joint always prevents me from deadlifts. Sucks hard
How would you suggest breaking through a plateau on a compound lift. Deload maybe? Perhaps a changing the rep range? And what is an appropriate RPE for the last set of a compound lift. I love training to failures but idk if it is too much. Maybe it's fine with less volume. Idk
It really depends on your training history. Usually for most people, slightly more volume at 6-8 RPE works well. Perhaps add in singles if you haven't before. But it could require more thought and planning out than this.
@@theavglifter thx
Thanks for the tips. I'd like to ask if you (or others) have footwear advice. Worth getting specialist weight shoes? If so, any recommendations or warnings?
If you work out for general fitness or hypertrophy, you just need a shoe that isn't too squishy - most sneakers/trainers work just fine. The weight you lift isn't as critical as the improvement in reps, sets or weight increases. Energy leaks are more important when the weight you lift is one of the critical objectives.
Are you planning to take a crack at serious powerlifting or Oly lifting? It may be worth it to invest in specialist shoes there, especially for Oly, but the shoes evidently have different heel heights. Its like testing out lifting belts - could be expensive unless you can work with other people to find what is best for you.
Powerlifters either go for solid, flat-soled shoes (the ubiquitous Converse All-Star "Chuck Taylors") or lifting shoes with heels depending on their squat style. One advantage with the Chucks is they work for deadlifts - you want a flat sole or even deadlift slippers for those. I used to wear work boots for squats but they are no longer allowed in competition, and many gyms prohibit them as well. That is a shame because I have a great pair of hiking boots that would be awesome for squats.
@@BigBlueJake Cheers. I'm getting into powerlifting, but am not aiming to compete, just to use those as a foundation for getting strong. I'm looking for shoes that will minimise injury risk.
@@mindfuldrone If you don't want to mess with using the small weight plates under your heels like GVS does, the heeled lifting shoes might be worth it. If you have good ankle flexibility, then anything that fits well and doesn't slip or squish around will do the job.
Have fun getting strong-you won't regret that!
I just deadlift one time a year and that is on christmas eve. 🤪
Geoffrey
Can you talk about what got you jacked, was it hitting baseline strength standards like 100kg squat/bench 140kg dead? Or was it strictly hypertrophy 5-20 close to failure increase in sets over time?
While getting stronger will make you bigger and getting bigger will make you stronger there's nothing about base strength standards that will get you jacked
Especially with the 100kg squat/140kg deadlift those are fairly low standards
I have a vid on strength standards you might enjoy.
🤘🍻🤘
You are like a poor mans Jeff but quality information in less flashy way.
Um...thanks?
All I can say I hope you didn't take this as an offensive comment. I could have worded it better but your information is gold. I would like to see some greenscreen or a better place to film these videos to reach a wider audience. I'm just Karen who complains about video setup etc but I really hope this information reaches a larger audience! Peace!
Can Bulgarian split squat be a good alternative to the squat?
In a lot of ways, yup
@@GVS thank you Geoffrey, big support from Italy
Hello Geoffrey verify Schofield I am not sober