Hmm so for a lean bulk it would best be the Cardio Starter Plan eh?

Thanks in advance.

Does the deadlift not match (or perhaps even surpass) the squat in terms of strength development, gains in size and release of growth hormones etc etc?

It does

So I guess that the king of all exercises is deadlifts then?

You can find many sources out there such as Dave Tate who claim that the deadlift is the best overall strength builder.

Even Mark Rippetoe, who constantly says great things about the squat has admitted that the deadlift is the best exercise.

The problem is, it's very difficult for most people to deadlift 3 times a week, unlike the squat. Also if you do not have good technique, obviously you're gonna screw things up.

Many people don't do deadlifts because there's no 'halfway'. The bar starts on the ground, either you lift it up all the way, or you don't. Unlike the squat where you can call a squat that has range of motion shorter than my d*ick 'a full squat'.

Me likey and concur with what Desvaro said.

I've seen loads of guys do half squats and some of them even do half of half squats! And when I do full squats they all give me weird looks as my butt is on the floor.

wats so weird about doing full squats?

i tot full squat is easier to your knees?

the weird looks on their face does not mean it's wrong...as long you know what you're doing, GTH with 'em...

they're a bunch of half-squats-club members...just ignore them...

Exactly. The full squat will strengthen your knees, while half squat could potentially injure them.

Full squats are the only squats that you should be doing. Yet look at the gym, you'll be lucky to see anyone going past PARALLEL in the first place.

Full squats are tough and you will have to use lighter weights. Ego always gets in the way. After all you have to agree this sounds cool:

1) Load up the bar with double the amount of weight you can possibly handle. If your gym has different colour plates, you get double points if you can create a rainbow of plates on the bar.
2) Let out a war cry as you approach the squat rack
3) Let out another war cry as you walk out with the bar from the squat rack
4) Proceed to bend your knees a little. Don't forget to grunt on the way up.
5) Repeat for as many reps as necessary
6) Another war cry as you rack the bar
7) High five your training partner, you get extra cool points for every additional person you manage to high five
8) Bonus points if you leave the weight plates on the bar for the next person to unrack

I hate it when people like that use up the squat rack. And for some reason they need to take 5 minutes rest between sets. As if it's very hard to do.

To those of you doing full squats, I commend you and you have my respect. Keep it up

as i said, it's not totally wrong...it's just that, you're doing something they didn't...

@ my gym, even barbell shrugs makes them stare at you...

Have you tried to front squat? Try doing 1/3 front squats with 140% overload of your max front squat. Give sprinting for max speed a try. Pull a lorry or even push it. Try wall climbing, and you'll get sorer forearms than deadlifts can give. Try stone loading and tractor tire flips and pulls. All these exercises, are "kings of exercise" in their own right.

There is no such thing as a king of all exercises.

It's just, what exercise suits your goals and how you use it in your program. Keep deadlifting alone and you'll start seeing muscular imbalances and injuries. Believe me pal, deadlifts use every part of your body, but then injuries can still happen as there's going to be overcompensation and underutilization. Why do you think Bulgarians used to get injuries so often? All they do is the same old lift over and over and over again at incredibly high intensity and for crazy durations.

Use an exercise cleverly. Learn to prehab your body and ensure a seamless flow in your movement. There's a bit of "taichi" in lifting too. I've seen how muscular imbalances give back aches, constant stiff necks, joint injuries and dislocations. IF you're lifting weights to look good, don't forget about feeling good. IF you don't feel good (thanks to bad programming), you don't look good.

have increased my weight for squat - 40kg for both sites
and chest press - 30kg

hate doing squat at different centres cz they have different bars, so when i am used to a bar at A place, doing it at B place, wil stil hurt my back (bone ard neck area).

Try using dumbell when squating.

better and harder?

This post has been edited by de.crystal: Nov 30 2009, 03:35 PM

yea if u r lean bulking. Start slow.

pizzaboy - does the disc work ?

de.crystal - loading for DB Squats gets really awkward as the poundages increases. One of the best substitute when U have absolutely no access to a barbell = goblet squats.

IT .....werks!
Land on the heels? Bitch hell no......i landed on my heels and it was sending shockwaves to my head. Even after bending my knees on landing.

I sipek tulan now.

Just now in the gym, after pumping hard for back, I wanted to do 6 sets of biceps and I did 1 set of EZ bar curls and I went to take a pair of 5lbs plates from the bar at the decline bench since no one was using to add on the EZ bar then some celaka toothpick came and grab the plates from my hands and went to load it on his flat bench press bar. I was like WTF. I so wanted to fuking punch him in the fuking face.

I too tulan, did 3 more sets of DB curls then went back liao.

wad? he just come and grab the weight? =.=
if i am u i sure scold him and grab back...
btw y u let him use the plate? dont even fight it back?

scold him back boy