View Full Version : Training FAQ #3: What are the most important exercises to focus on?
Animal Rep
05-25-07, 4:38 pm
Compound or multi-joint movements using free weights are those that will recruit the most muscle groups and accelerate muscular growth. These compound movements include the classics such as squats, leg presses, deadlifts, rows, bench presses, military presses, etc. These movements, and others like it, are the basics for a reason--they've been proven in the trenches. And you can't get big without the basics.
ironshaolin
05-25-07, 4:50 pm
don't forget your clean and jerk.
feelthepain12
05-26-07, 5:10 pm
Snatches and lunges are great muscle builders too.
Hoffdogg
08-15-07, 6:01 pm
What days are best for Deadlifts? Leg day or Back? if on leg day, do you do both squats and deads? or alternate work outs.
brandona
08-15-07, 6:14 pm
What days are best for Deadlifts? Leg day or Back? if on leg day, do you do both squats and deads? or alternate work outs.
If you are going heavy, do not do squats and deads on the same day, that is murder on the lower back....I do squats on monday and deads on friday, as many days in between as I can get....if you have to do them on the same day, i would alternate them every week
-B
Hoffdogg
08-15-07, 6:29 pm
If you are going heavy, do not do squats and deads on the same day, that is murder on the lower back....I do squats on monday and deads on friday, as many days in between as I can get....if you have to do them on the same day, i would alternate them every week
-B
Very cool...thanks!!
HOLLYWOOD2
08-21-07, 12:12 am
dead lift is most suitable with back day....bottom line
mix in some all-over lifts like power cleans, hang cleans, clean and press, Olympic lifts
Polish Prince
02-13-08, 2:02 pm
i believe the power clean and jerk and what not are great lifts, but i thought this thread was talking about every day basic movements. not the more advanced olympic lifts.
just my personal opinion, i'm not taking anything away because they are indeed amazing lifts!
monster99
04-22-08, 5:34 pm
Basics are the best. But it wouldn't hurt to do some variations to provide a "different" stimulus. Bent-over rows for example is one of the best exercises for the lats and rhomboids, but doing an underhand grip wouldn't hurt.
shizz702
05-23-08, 3:24 pm
Solid advice here in this thread. Compound, free weight movements is where the money is!
RenegadeRows
05-24-08, 5:11 pm
What days are best for Deadlifts? Leg day or Back? if on leg day, do you do both squats and deads? or alternate work outs.
Personally I have been getting the best of both worlds. How?
I start the week out with Back (on monday) with:
Barbell rows
Cable rows
Inverted Barbell rows
lat pulldown wide
inverted closegrip pulldown
hyperextensions with 35-40lb dbs in either hand (this works out the lower back and opens it up for the next day, LEG DAY)
follow your back workout with leg day (on tuesday)
leg press
leg exts
leg curl
hack squats
5 sets of stiff leg deads and 4-5sets of regular deads.
There...legs and back totally annilated and have the remainder of the week to heal up. :)
This routine gave me some explosive growth in both back and hammie area.
Compounds are essential all year round. They are your major mass gainers. You can't shift as much iron on a fly as you can a press!
But those isolated movements are needed for shaping come contest time.
Everything in its right time and place.
diesel1976
10-21-08, 8:24 pm
Compound or multi-joint movements using free weights are those that will recruit the most muscle groups and accelerate muscular growth. These compound movements include the classics such as squats, leg presses, deadlifts, rows, bench presses, military presses, etc. These movements, and others like it, are the basics for a reason--they've been proven in the trenches. And you can't get big without the basics.
Amen to this reply, simple and true dat!
mritter3
10-21-08, 8:28 pm
good post, those are solid exercises, always remember the basics