I'm gonna go way out on a limb here, and say something totally unorthodox, and against bro-wisdom/bro-science. You can also do barbell hack squats. They're like a hybrid of squats, and deads. Less lower back strain when done with good form, harder to use bad form, really blast the quads, and hit the back, and traps, and upper body.
Here's a really good article on em:
http://www.straighttothebar.com/2007...ack_squat.html
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09-19-2009, 04:00 PM #31Me Squatting 405X5
http://www.youtube.com/watch?v=tirPD1kKkuQ
This link might save your life.
http://www.superhumanradio.com/rss/2009/SHR_Show_388.mp3
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09-19-2009, 08:02 PM #32
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09-19-2009, 08:08 PM #33
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09-19-2009, 08:55 PM #34
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09-19-2009, 10:08 PM #35
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09-19-2009, 11:29 PM #36
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09-19-2009, 11:30 PM #37
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09-20-2009, 01:07 AM #38
- Join Date: Jun 2009
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Or rather, you can do them but with less weight than people with no lower back problems. And in doing them, your weak lower back will become stronger.
I have a weak lower back. Squats and deadlifts make it stronger. I am never going to set powerlifting records or be a professional bodybuilder, but I can be stronger than I am, and stronger than someone who avoids squats and deadlifts.
I have a lumbar scoliosis. With the advice of a physiotherapist, I squat and deadlift. When I do not squat and deadlift, I wake up each morning with my lower back very painfully cramped up, and it takes a 15-30 minute walk and 10-20 minutes of stretching to make me able to function properly for the rest of the day. When I squat and deadlift, I'm fine, no pain at all.
In answer to the original poster, no single exercise is desperately vital. There are always other things you can do. But some exercises are more effective at improving size, strength and flexibility than others, squats and deadlifts among them. And those exercises are generally fcking hard. Which is why most lifters avoid them. Is it the pain or the effort you dislike? Be honest with yourself.
If you have pain at any time during a workout, see a physiotherapist. If you're not in enough pain to go to the physio, you're not in enough pain to have an excuse not to do that exercise. Lift the weight, or go to the physio.Last edited by KyleAaron; 09-20-2009 at 01:12 AM.
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09-20-2009, 10:00 AM #39
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09-20-2009, 03:38 PM #40
I've been able to get away without doing deads and squats for the past few years and have gone from about 120 to 170 lbs. This was only taking protein as well.
As I've learned, deads and squats are crucial because they stimulate muscle growth. In addition, they don't make you look like me (Johnny Bravo). My legs are tiny compared to my upper body and I regret not taking deads and squats seriously from the beginning. Trust me, incorporate the two into your back/leg workout.
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09-20-2009, 06:23 PM #41
20 hyperextensions with 25 lb plate is not a substitute for deadlifting several hundred pounds. And 165 lbs is like first-month-of-training novice territory. Besides, deadlifts are far from just lower back, nearly every muscle in your body gets hit to some degree at some point in the lift.
I doubt very many people who are truly "huge" got there without doing deadlifts. As far as it being "required"? A lot of people say no lift is required, and in the case of the deadlift, this is true.. if you don't mind limiting your gains and preventing yourself from developing your maximum potential strength and mass.The more you know, the more you squat.
Raw 1RM's: 455 Squat, 450 Deadlift, 225 Bench
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09-20-2009, 06:33 PM #42
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09-20-2009, 06:33 PM #43
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