Should I squat and deadlift or find substitutes?

[Prier84]

Hello everyone, I’m looking for some advice. First I’d like to say I’m 37 and just starting my journey again. I’ve lifted off and on for years but never really stayed consistent with it and nutrition, but I’m not getting any younger so I’m definitely going to stick with it as I know it’s only going to get harder from here. I’m looking at running beginner programs as that’s what all the advice I read says is best, but my problem is I have horrible leverages and measurements for deadlifts and squats. I’m 69 inches tall, but my legs are 39 inches so almost 57%. I’ve always had a real hard time trying to get parallel in squats and to stay completely straight in the thoracic spine when doing dead’s as I have to be at an awkward angle. My question is should I even do these since I know they are the king of compounds or is there a good substitute so I don’t get injured and can sustain years of consistency? Also I have 2 herniated discs in my cervical spine from years ago and 3 fractures in my lumbar spine that have calicified from a long time ago so injury prevention is very important to me. I really don’t care about being the strongest person I just want to build muscle so I’m not sure if I can just make adjustments for something less focused on strength and still build serious mass?

[coachcalande]

Hello everyone, I’m looking for some advice. First I’d like to say I’m 37 and just starting my journey again. I’ve lifted off and on for years but never really stayed consistent with it and nutrition, but I’m not getting any younger so I’m definitely going to stick with it as I know it’s only going to get harder from here. I’m looking at running beginner programs as that’s what all the advice I read says is best, but my problem is I have horrible leverages and measurements for deadlifts and squats. I’m 69 inches tall, but my legs are 39 inches so almost 57%. I’ve always had a real hard time trying to get parallel in squats and to stay completely straight in the thoracic spine when doing dead’s as I have to be at an awkward angle. My question is should I even do these since I know they are the king of compounds or is there a good substitute so I don’t get injured and can sustain years of consistency? Also I have 2 herniated discs in my cervical spine from years ago and 3 fractures in my lumbar spine that have calicified from a long time ago so injury prevention is very important to me. I really don’t care about being the strongest person I just want to build muscle so I’m not sure if I can just make adjustments for something less focused on strength and still build serious mass?

Leg press
Hacks
Front squats
Leg ext
Leg curls


None of it will make you smaller.

[MyEgoProblem]

havin inneficient leverages (and consequently form) just means you do more work with the same loads and likely get the gains with less total weight to move.

coaches suggestions are great too, ill add belt squat, pendulum squat machine and some form of lunge as an accessory.

[Prier84]

havin inneficient leverages (and consequently form) just means you do more work with the same loads and likely get the gains with less total weight to move.

coaches suggestions are great too

I wish I had a place that had personal coaches lol. I live in rural Oklahoma and none of the gyms have legit personal trainers or coaches or anything of the sort.

[TolerantLactose]

I wish I had a place that had personal coaches lol. I live in rural Oklahoma and none of the gyms have legit personal trainers or coaches or anything of the sort.

He meant Coach the poster above.

And, yes, inefficient leverages only matter in competition. Gymnasts get muscular getting themselves into the most disadvantageous positions they are able to.

[HomeGymChains]

Since I was an old tall guy when I started lifting seriously, I wish I had worked a bit with a personal trainer at the beginning. I think I would have learned how to avoid a few injuries and make progress faster.

Best wishes!

[HomeGymChains]

I just saw your post about the absence of personal trainers in the gyms nearby. You might want to contact an orthopedic facility that does physical therapy or rehab. Also, if there’s any decent lifting-focused trainer within a five-hour drive, I would make the investment of calling for an appointment and making the day trip to get an assessment and a lifting program.

[air2fakie]

You may want to try a wide stance for squats and rack pulls instead of DLs.

[BiGx5MurF]

You may want to try a wide stance for squats and rack pulls instead of DLs.

This.

Also, are sumo DLs easier to keep the back from rounding?

[rozajav]

I was tall and skinny, then started lifting and squatting, so how I have an outstanding shape. These exercises really help build muscles.

[MyEgoProblem]

This.

Also, are sumo DLs easier to keep the back from rounding?

You can usually be a little more uppright...
May help your back rounding issue

But it could just be you don't know how to brace and load your hips in the Hinge position.

Just to add tho
Back roundinh is not necessarily bad form or less efficient.
Many pull MORE and build more back in flexion.