chin/pull ups are largely a matter of preference. pull ups still hit the biceps pretty well compared to something like rows, while providing a more natural movement and being a better back builder than chinups. trap bar is the best deadlift variation for balanced lower body development and is biomechanically superior to conventional deads at that (https://pubmed.ncbi.nlm.nih.gov/21659894/), with only one lower body exercise, it's the one to choose, you brown mongoloid.
Do you do pull-ups/chin-ups to train biceps? No. You do it to train back. If you want to do bicep exercises you do a bicep exercise. Why choose a back exercise which is objectively inferior to another back exercise?
trap bar actually hits hamstrings pretty well, better than any squat variation, it's still a hip hinge, it also hits glutes to an extent, and any deadlifts or carries always hit my traps pretty well. true about the rest and some isolation is needed, still a much better bang for buck than the usual bench/squat/deads
>SL deadlifts for Hamstring >shoulder press for shoulders >some dumbells for side lat raises/curls/ triceps >rows
That would be enough to you get you a slightly muscular physique better than the average person
I love minimalist workouts, bros. My favorite is 1-2 compounds for 6x6 per workout and 1-2 isolation exercise 3x10 or 4x8. Currently running
1 >bench 6x6 >trap bar pendlay rows 6x6 >incline curls 4x8
2 >lowbar squat 6x6 (or highbar/front squat and RDL as the 3 days per week option, without the 4th workout) >calf raises 4 sets >cable woodchops 4 sets
3 >OHP 6x6 >weighted pull ups 6x6 >weighted dips 4x8
4 >trap bar deadlift 6x6 >4 sets for abs e.g. dragon flags, ab wheel, HLR, etc >donkey calves raises 4 sets
I sometimes run this 6 days per week when it's just one compound and one isolation exercise per workout
>deadlift >not working forearms and traps
some powerlifters even have unevenly developed traps because of mixed grip. abs do need isolation, though, no compound is enough
are you moronic? it depends from person to person. plus for bodybuilding yes it's beneficial to isolate delts, tri, etc to get them more volume. smooth brain take
> trap bar
> pull-ups instead of chin-ups
moron detected
chin/pull ups are largely a matter of preference. pull ups still hit the biceps pretty well compared to something like rows, while providing a more natural movement and being a better back builder than chinups. trap bar is the best deadlift variation for balanced lower body development and is biomechanically superior to conventional deads at that (https://pubmed.ncbi.nlm.nih.gov/21659894/), with only one lower body exercise, it's the one to choose, you brown mongoloid.
Do you do pull-ups/chin-ups to train biceps? No. You do it to train back. If you want to do bicep exercises you do a bicep exercise. Why choose a back exercise which is objectively inferior to another back exercise?
if you want to train biceps*
do chin ups instead of trap bar and dips instead of bench or just use shoulder wide grip and tuck elbows. leg day is meme for 90% of people.
Missing neck, traps, forearm flexion and extension, core, glutes, hamstring and calves.
trap bar actually hits hamstrings pretty well, better than any squat variation, it's still a hip hinge, it also hits glutes to an extent, and any deadlifts or carries always hit my traps pretty well. true about the rest and some isolation is needed, still a much better bang for buck than the usual bench/squat/deads
>better than any squat variation
0 shot they hit your hams better than sissy squats
do you even know what a hamstring is?
You think I come to fit for nerd shit?
And sheens. No one remembers tibs . 🙁
>SL deadlifts for Hamstring
>shoulder press for shoulders
>some dumbells for side lat raises/curls/ triceps
>rows
That would be enough to you get you a slightly muscular physique better than the average person
For me, it's:
>ATG squat
>Bench
>Clean and Jerk
>Weighted dips
>Weighted pull-ups
I love minimalist workouts, bros. My favorite is 1-2 compounds for 6x6 per workout and 1-2 isolation exercise 3x10 or 4x8. Currently running
1
>bench 6x6
>trap bar pendlay rows 6x6
>incline curls 4x8
2
>lowbar squat 6x6 (or highbar/front squat and RDL as the 3 days per week option, without the 4th workout)
>calf raises 4 sets
>cable woodchops 4 sets
3
>OHP 6x6
>weighted pull ups 6x6
>weighted dips 4x8
4
>trap bar deadlift 6x6
>4 sets for abs e.g. dragon flags, ab wheel, HLR, etc
>donkey calves raises 4 sets
I sometimes run this 6 days per week when it's just one compound and one isolation exercise per workout
if i flop around like a fish until exhaustion, will that workout my entire body?
It would be extremely painful.
I might try the trapbar thing, thanks for the suggestion.
yes you're missing calves, forearms, abs, traps, neck
>deadlift
>not working forearms and traps
some powerlifters even have unevenly developed traps because of mixed grip. abs do need isolation, though, no compound is enough
you're right, i take back forearms and traps
but i add shouldrs
kinda true for side delts
holy shit I haven't seen that picture in ages
I need less
>abs do need isolation, though, no compound is enough
thats where you're wrong kiddo
>but i add shouldrs
thats where you're wrong kiddo
>kinda true for side delts
thats where you're wrong kiddo
are you moronic? it depends from person to person. plus for bodybuilding yes it's beneficial to isolate delts, tri, etc to get them more volume. smooth brain take
Bare minimum imo
Squat
Bench
Press
Deadlift
Row
Curl
Hanging leg raises
yeah. this feels nice after doing the 3 in OP. maybe do a nice stretch in a doorway or some towel stretches too.
thanks for reminding me to filter these