Replacements for the big 3 moves...

[theronin391]

Hello,

I have been working out for around a year, Ive gained muscle but not as much as I want. I did not do the big 3 (deadlifts, squats, and bench press). I basically did alot of isolation moves and real little to no compound moves. Anyways, I plan to start doing the big 3 real soon the problem is that I suck at them (well not bench, just prefered to do the DP version). I have poor flexibilty which makes it hard for me to do squats and dead's... Now, I am working on my flexibilty as we speak BUT in the mean time I want to start adding like a replacement for these.

For Squat's I wanted to do Sumo Deadlifts and for Deadlifts wanted to do Rack Pulls... are these ok for the mean time? Or do you guys have any suggestions?

[MrMisanthrope]

I can't say that I've heard of anybody making results with that kind of strategy, but just for the record I've heard that weighted dips are about as good as you can get for replacing bench pressing.

[mole177]

do you have some kind of anatomical prevention?

i don't think you need to be THAT flexible to do those exercises. I would start with light weight, work on form, then move up from there.

at your weight, age and height, I don't really see what can be preventing you from doing these.

Take up yoga?

[theronin391]

do you have some kind of anatomical prevention?

i don't think you need to be THAT flexible to do those exercises. I would start with light weight, work on form, then move up from there.

at your weight, age and height, I don't really see what can be preventing you from doing these.

Take up yoga?

Well for squat's a have a very sharp pain in my shoulder, like if Im streching it or something when I start to lift very heavy.

[chazzy1864]

Yes, they will do what you need until you gain the flexibility to do the traditional movements.


edit:
In the mean time, read through this entire thread. Lots of mobility and flexibility exercises and routines to help you out:
http://forum.bodybuilding.com/showth...hp?t=123273471

[ftwrestler]

Well for squat's a have a very sharp pain in my shoulder, like if Im streching it or something when I start to lift very heavy.

how the hell is that possible unless you are holding the bar on the middle of your back?

i would find some videos of good form to watch because there is clearly something off about how you are lifting.

Lighter box squats can replace a squat until you are confident in your form

Deadlifts i would say an RDL would be acceptable, just go as low as you can

Honestly i think bench press is stupid and not functional at all, weighted dips are the best exercise i can think of.

i would also add a lat exercise like Lat pull down

[chazzy1864]

If his hsoulders are overly tight and he is trying to grip as narrow as possible (as is taught to people, for a tight back) it can cause cramping in the shoulders.

I know I have to at least do shoudler dislocates and light stretching for my shoulders before squatting or I'll get that as well.

[ftwrestler]

If his hsoulders are overly tight and he is trying to grip as narrow as possible (as is taught to people, for a tight back) it can cause cramping in the shoulders.

I know I have to at least do shoudler dislocates and light stretching for my shoulders before squatting or I'll get that as well.

never had that problem, and never seen anyone with the problem.

new to me. i will keep that in mind

[chazzy1864]

never had that problem, and never seen anyone with the problem.

new to me. i will keep that in mind

Or I don't know if it is the same thing as he is dealing with, but i'll get like a "sharp"/pinching pain in my shoulder. It is merely due to inflexibility and trying to grasp to narrow (and keeping it there during the whole set).

[ftwrestler]

Or I don't know if it is the same thing as he is dealing with, but i'll get like a "sharp"/pinching pain in my shoulder. It is merely due to inflexibility and trying to grasp to narrow (and keeping it there during the whole set).

i grab the bar very narrow and keep it on my shoulder blades. that is on most days (50%)

all the other times i hold it where ever it is cofortable that day. it varies for me. but i have never had a sharp pinching pain. or had a client experience that.

i personally am insanely flexible lol, so i never have joint issues. except the rotator cuff one i have now for being an idiot and trying to hold a TRX fly paralell to the ground for 30 seconds lol

[theronin391]

Thank you for the advice and for the flexibilty links!

[Devildowninga]

Or I don't know if it is the same thing as he is dealing with, but i'll get like a "sharp"/pinching pain in my shoulder. It is merely due to inflexibility and trying to grasp to narrow (and keeping it there during the whole set).

Exact same thing happens to me, especially if I do squats after any shoulder exercises.

[vincerich]

I like sumo deadlifts, but have you considered simply performing the "big 3" with lighter weights to get accustomed to them?

[BobsYourUncle]

why dont u just learn to do the big 3 properly and start off with a light weight like other people have already suggested?

if u want to make gains why are you consciously avoiding the 'big 3' ? you have already consciously avoided them for a year, and now you are on here trying to find excuses to avoid them for another year.

Stop deluding yourself.

The only one I would consider to be appropriate to exchange is dumbell press for barbell press, other than that just do them.

deads start light, even start doing rack pulls for a while

squats start light doing box squats, flexibility only increases by trying out the maneuver, no other way it will magically appear.

[Birddog6424]

If his hsoulders are overly tight and he is trying to grip as narrow as possible (as is taught to people, for a tight back) it can cause cramping in the shoulders.

I know I have to at least do shoudler dislocates and light stretching for my shoulders before squatting or I'll get that as well.

I also have to warm up my shoulders before squatting. I'll get a pinching, painful sensation, and sometimes my fingertips even start tingling unless my shoulders are warmed up and loose when I squat.

[Pheownix]

You could try front squats too, a lot of people find them more comfortable and it's a bit easier to get down deep if you aren't flexible enough yet to do it with back squats. Nothing wrong with sumo deadlifts either, a lot of people prefer them to normal ones.

[chazzy1864]

Front squats =/= normal squats
Sumo deads are similar to low bar squats

But they aren't the same

[theronin391]

why dont u just learn to do the big 3 properly and start off with a light weight like other people have already suggested?

if u want to make gains why are you consciously avoiding the 'big 3' ? you have already consciously avoided them for a year, and now you are on here trying to find excuses to avoid them for another year.

Stop deluding yourself.

The only one I would consider to be appropriate to exchange is dumbell press for barbell press, other than that just do them.

deads start light, even start doing rack pulls for a while

squats start light doing box squats, flexibility only increases by trying out the maneuver, no other way it will magically appear.

Yeah, I will start of practicing with light weight... Thank you.

[curtism16]

Well for squat's a have a very sharp pain in my shoulder, like if Im streching it or something when I start to lift very heavy.

that doesnt make very much sense to me ...

but try rotar cup excercises to strengthen your shoulder before you lift anything heavy...

your first mistake was skipping compound exercises.

that should be where a beginner starts.

so back to the basics for you buddy

just take it light at first and stop making excuses everyone deals with a little discomfort here and there while working out.

no pain no gain