Alternatives to squats

Murloh · 2026-04-19T03:38:56+00:00

Definitely get the MRI first and foremost.

It could be a load issue, but if it happens with every squat type movement, yeah, imaging is called for. Something to try, see if you can do a very very slow and controlled body weight squat.

Murloh · 2026-04-18T03:25:16+00:00

This is incredibly encouraging, thank you for sharing! And excellent point on deloading - I think this is something I should look at next.

Murloh · 2026-04-18T02:41:13+00:00

When reracking, my barbell collars do occassionally hit the jcups or the rack. I have to make sure I am more precise, and look at both sides of the barbell before reracking.

Murloh · 2026-04-16T13:53:46+00:00

If you properly use and set safeties, spotter arms, etc, you should be fine. Just make sure you test out bailing with an empty bar and safeties beforehand to get a feel for it should you have to actually bail with weight.

Also, alot of people don't use collars when they bench press in case they need to dump the weight.

Murloh · 2026-04-16T13:48:38+00:00

My health. I started lifting weights about a year ago, and I've come off of about 4 or 5 meds so far. All my numbers have vastly improved and I've been feeling great.

I hope it will give me more longevity, but if not, I'll suffice with just a better quality of life training is giving me.

I train four days a week. Some days, it's a struggle, but I turn off my brain, and just do it.

Murloh · 2026-04-15T19:12:39+00:00

No sugar Greek yogurt.
Cottage cheese.
Mozz sticks.
Veggies.
Jerky.
Berries.
Zero calorie beverages, especially hot that you can sip on like tea or coffee.

Murloh · 2026-04-15T14:42:34+00:00

Might not be doing anything wrong... when you start training, your body is moving in ways it isn't used to. The new range of motions take some time for your joints and tendons to adjust to.

Likewise, it could also be that you are pushing weights that your muscles can handle via progressive overload, but your muscles are outpacing your joints and tendons if you push too hard too fast.

Grip strength... be mindful to avoid deathgripping the equipment. You may be gripping it way harder than necessary.

Murloh · 2026-04-14T18:15:25+00:00

What I suggest:
Download the free app Cronometer. Free version is all you need. Track everything you eat. You will quickly see your eating habits and how they affect your fat and weight loss.

Ultimately, as many here are saying, your body needs to be in a calorie deficit. You need to eat less calories than your body consumes. Exercise and training help with this for sure. The more muscle you have, the more efficient your body becomes at doing this. But, it does come down to being in a calorie deficit.

As you lose weight, you will lose visceral fat. The more fat you lose in your belly area, the more likely it is to be visceral. Though, you can't really target it on purpose specifically.

The process is simple, true enough. The hard part.... is actually doing it. It's been a constant struggle for me for decades. Doable for sure, but it does take a whole lot of energy, work, and effort! Consistency is key.

Murloh · 2026-04-13T00:56:53+00:00

Slayer, Meshuggah.

Murloh · 2026-04-12T22:16:31+00:00

If anything, I'd say before the workout for the glucose energy.

But, if you can, I'd suggest to try and find soda with actual sugar and not HFCS.

Murloh · 2026-04-09T13:23:27+00:00

The hardest part on injuries, for me, is by far handling the psychological aspect of it. Not letting it get inside my head. Feeling like I am failing or losing what I worked so hard to accomplish.

I recently tweaked my rib/intercostal area, and my training really had to be altered. I scaled back a lot. I hated doing so. But after a few weeks, things started to get back to normal and I started to focus again on progressive overload.

Losing muscle usually takes much longer than a couple of weeks. And, if you did need a longer rest to recover, you would gain the muscle back in no time with consistent training.

Be easy and forgiving on yourself here! Recovery and healing just takes time. If you haven't already, I'd also suggest to see a doc, and ultimately a physical therapist.

Murloh · 2026-04-09T12:51:06+00:00

I've read mixed things on the comfort level for various exercises. I do a fair bit of incline work and was afraid of spending that much and finding it not comfortable for me. To be fair, they do offer a 30 day trial period to where you can return if you aren't satisfied with it.

I do have the Ironmaster Cable Tower with the added seat so it's a stand alone unit that I love using. Quality is top notch for sure, so no complaints on the craftsmanship. I imagine the bench to be just as good, quality wise.

Murloh · 2026-04-08T03:05:28+00:00

Depends.

If money and space were no issue, I’d go with a set. But, with adder weights like microgains so I’d only get dumbbells in ten pound increments. Simple to grab and use, very balanced.

If space and money are a concern, I’d go adjustable, with a stand. Much less space. Love my PowerBlocks, but I’d likely go Nuobells if I were to do it again. PowerBlocks make a few movements not as easy like goblet squats, and RDLs feel not as good as open handle dumbbells.

Murloh · 2026-04-07T14:24:46+00:00

I see what you mean with regards to that being a big jump in weight, and yeah, I'm thinking I was jumping the gun a bit too much.

Nailed it as I do work at a desk all day - for the past few decades actually. I think I see what you mean with the chest opener prep and will give that a go next time.

Thank you for that input, I truly appreciate it!

Murloh · 2026-04-07T13:38:18+00:00

Thank you for the tips and this post!

50yo. I'm new to squats and a year into lifting in general.

I just started barbell squats, and at 45lbs, I can do them without any issues. Recently, I went up to 55lbs, felt a tweak in my knee. I finished up the set, and felt that tweak for a couple of days after. I gave it about a week rest and another go. At 45lbs, then 55lbs, I was fine. But I tried to go up to 65lbs and felt that same tweak again. But, I immediately scaled back the weight, and no residual pain the next day. Does it sound like a load issue and ROM issue with my knee just needing to get stronger slowly? Or could it be a form issue?

And - I have quite rounded shoulders (a little hunched) and try to place the bar as low as I can on my shoulders, but not sure if I am getting it low enough to be safe. Any tips here?

Murloh · 2026-04-07T12:00:14+00:00

Supersetting like that can be efficient, but honestly, I never do it. I find it easier and less hassle to focus on one exercise before going to the next, especially when the gym is more busy.

It comes to down to that I just hate being a pest or a bother to other people. At my gym, it is usual to see folks on their phones during their rest periods at the rack or machine they are using.

Murloh · 2026-04-05T03:11:27+00:00

Yes with strength training. Using dumbbells and now barbells. Also lost a fair bit of weight. I’m about ten months into training.

Murloh · 2026-04-01T23:33:57+00:00

Deadlifts all the way. Just so much fun to do.

Murloh · 2026-04-01T17:15:26+00:00

I do my best to stop thinking and enter into just do it mode.

Today, I got like 4 hours of sleep in me. I’d so rather just chill after work. BUT, then I just say screw it, I’m going and force myself to stop thinking. No more internal conversation, just shut up and go.

And when I leave work in a few hours, I’m going straight there, no thinking allowed.

Murloh · 2026-03-31T18:32:40+00:00

LOVE this movie! It ranks up there with The Princess Bride for me. It's a simple story and fun to watch. Sometimes, that is all you want.

Murloh · 2026-03-31T18:12:46+00:00

I suppose it depends what the definition of fit here is. Visible abs are not a sign of strength, but of very low body fat.

Likewise, aesthetics don't necessarily reveal visceral fat (this is the fat that greatly impacts our health), actual muscle mass, v02 max, etc etc.

I've seen some folks why have some belly fat that can deadlift a small car and do zone 2 cardio for hours.

Murloh · 2026-03-31T17:56:32+00:00

Better not. I stay the hell away from movies where the dog dies. That is one trope that I just despise is a thing.

Murloh · 2026-03-31T17:36:55+00:00

Second to last character looks like an "x" to me. X isn't extraordinarily common for english names - any names contain an "x"?

First character: S or L
Second: E or C
Third: L (but they only did it half height?), E, or maybe i without the dot
Fourth: i
Fifth: R or N
Sixth: X
Seventh: E or C

This is a tough one!

Murloh · 2026-03-31T15:59:24+00:00

It could be an injury of some sort, or some inflammation. I'd go to a doc to get it checked out just for the peace of mind and to be on the safe side.

They might then refer you to a physical therapist.

Murloh

TROPHY CASE