Do you really need more than these 5 lifts?
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Do you really need more than these 5 lifts?
Do you really need more than these 5 lifts?
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Yes. Isolation movements for the shoulders, biceps and triceps, also some quad and ham isolation is always good. I would also add barbell rows. I'm glad to see the front squat included instead of the back-squat. The superior squat is gaining popularity lately
>Isolation movements for the shoulders, biceps and triceps
Do more pull-ups and pressing instead
>also some quad and ham isolation is always good
Do more squats and deadlifts
>Do more pull-ups and pressing instead
Still need shoulder isolation, curls, and tricep pushdowns.
>Do more squats and deadlifts
Correct. RDLs as a deadlift variation are great, though.
>Do more pull-ups and pressing instead
Powershitter tier take. Pull-ups do nothing for your biceps. The only pressing that's actually good for your triceps is close-grip bench press. Normal benching doesn't train your triceps enough.
>Do more squats and deadlifts
Yeah bro, just spend 2 hours doing 10 sets of squats and deadlifts instead of 3-4 sets of each and then moving on to some quick, less-exhausting but very effective isolation
>Yeah bro, just spend 2 hours doing 10 sets of squats and deadlifts instead of 3-4 sets of each and then moving on to some quick, less-exhausting but very effective isolation
I was with you on point #1, but what the frick is this?? Just do 75% of your 5RM for sets of 10 after your main work. Take 90 seconds of rest and repeat. You'll be out in less than 5 minutes.
u dont need 2 of these anyway
Rows
Lu Raises
Curls
Weighted Sit Ups
Calf Raises
Zercher Shrugs
Zercher Calf Raises
Zercher Squats
For general health and daily stuff you need to be able to:
>lift things from the ground
>lift things over your head
>pull yourself up
>carry things for distance
>squat properly
>walk
If you only do the same exercises you are much more likely to eventually get overuse injuries. They are good exercises but you eventually sohuld shift some of the volume onto variations.
since when arching for bench press became a thing? I do remember that when I started lifting, anyone that do arching was called an idiot
It's always been a thing. It lets you lift more weight.
not around here where I lived. and by your comment, it's a sumo deadlift of bench press
>it's a sumo deadlift of bench press
That would be wide grip bench press.
yes nobody cares what people do in your third world country
benching with an arch became the thing to do because the boomers who didn't arch quit lifting 10+ years ago because their shoulders don't work anymore
>it doesn't let you lift more weight around here where i live
kek
>It lets you lift more weight
*It lowers your range of motion thus letting you LARP that you can lift more weight
since ppl realized that no arch benching wrecks ur shoulders
It puts your chest in a more favourable position, flat against the bench and your front delts/tris take over.
Yes, and I will spread the righteous path of isolation to all.
Tell me you look like shit without telling me you look like shit. You NEED isolation to have a good shape. Not even anything for deltoids here lol
>Overhead press
>Nothing for deltoids
Yeah, you need bent over row too.
For basic strength and wellness, no. I would not, however, fault a person for preferring dumbbell bench to barbell.
For anything more specific or competitive, These aren't enough and may not even be appropriate.
Upper back isolation and direct arm / shoulder work. Core isolation is also a very good thing (front and back).
I prefer high-bar squats to front squatting because your core should not be the limiting factor of the movement.
You need a horizontal pull like a seal row
Whatever makes working out a joy is what you need.
Fan vad najs
Those 5 will get you a good 80% of what you need. It's just that you're missing 20% when optimization occurs at the level of 0.5% or less.
This will still get you above the large majority of the population. Remember that average is sub-par.
You must put on the halter
>pukes mid set
I don't know what it is but neck curls get me sick af.
Throw in some lay raises and curls and you’re good mayyyybe some rows
Bench press, front squats, and deadlifts can be replaced with dips, BSS, and KB swings.
Inclined Bench
Push press
Pendlay Rows
Power Cleans
leg raises or ab wheel
pushdowns
lateral raises
hammer curls and strict bicep curls
fat grips
calf raises
pullovers
ring dips, gironda pullups.
seal rows
facepulls
hyperextensions.
god i love lifting
Zercher rows
Do you need to limit your program to 5 exercises? I don't get why you wouldn't do lateral raises if you identify as a man.
I've never seen someone who looked really good and did no isolations tbh.
Not really.
Barbell row.
add sled pulls/pushes
>chin ups instead of pull ups
Calf raises and sit ups. Then you are pretty much golden.
These five are good for noobs, after 8-16 weeks, switch to hypertrophy plan with more isolations.
Geoff Schofields routines are great, just message him on ig for link to his book/plans. Cheap as frick for the amount of info. Like $20 for a 180 page book, and free programs on Boostcamp app
What can I do instead of OHP? I had inflammated shoulder ligaments that still manifest when I do some movements like OHP or Dips