romanian deadlifts and something else for spinal erector strength. could just do much lighter pause deadlifts to teach you how to maintain a neutral spine under load
>who is this glute sloot? >who is this spenile erector? >who is this eugenic calisthenic? >who is this posterior chain my erection which maintains? >who is this hamstring slam thing?
Can't go wrong with the hex bar deadlift. >less stress on your lower back >lift more weights >can be used as a main lower body exercises and as an alternative to both the deadlift and squat >no fear of bicep/hamstring tears
I've used the trap bar deadlift to replace squats during the covid lockdown since I don't have room for a squat rack at home. Now I squat regularly at the gym
barbell lunge is not better, you did not get a big barbell lunge by doing barbell lunges, you got it from squatting
same with incline dumbbell press
RDL you can actually use as a strength-building exercise
dumbbell row is a meme
so is 1-arm(???)standing dumbbell shoulder press
i can agree on the chinup.
barbell lunge is not better, you did not get a big barbell lunge by doing barbell lunges, you got it from squatting
same with incline dumbbell press
RDL you can actually use as a strength-building exercise
dumbbell row is a meme
so is 1-arm(???)standing dumbbell shoulder press
i can agree on the chinup.
>DB row meme exercise
worst take on IST right now. best rowing movement there is, Beratung BB by a lot
1 pl8 is 20kg/45lb barbell with 1 20kg/45lb plate on each side. So 60kg/135lb total.
I have read online that the general agreement is total most lifters can lift 10-20% more weight with barbell lifts than with dumbbell (I'm talking total weight here, not a single dumbbell obviously).
Just to keep it simple, let's say you can OHP approximately 55 kg or approximately 120 pounds total with dumbbells (I'm rounding here, the numbers are close enough). That's a 27ish kg dumbbell in each hand, or a 60 pound dumbbell in each hand. Multiply that by about 1.15 and you've basically got 1pl8 barbell OHP.
I actually agree with a lot of these. Don’t know about the one arm standing dumbbell shoulder press though. In principle I prefer exercises that work both arms at the same time, so as to save time.
>routine of someone who doesnt look like they lift in a shirt >hahaha my compounds are enough to build good arms and shoulders, right??
wrong you fricking homosexual. stop trying to be mnml and use a real fricking routine. Also bb rows are dogshit
Gonna have to disagree on this one, OHP is a bit more managable but once you get to higher weights it's really awful getting the weights in position with DB's combared to a BB on a rack.
Personally I do the DB variants for other reasons but at a certain point it becomes an excersise within the excersise just to get them into position.
I get what youre saying but imho seated DB ohp beats standing BB by a lot. Im currently at 38kg for seated DB OHP and never had an issue getting them up. just kick them up from your thighs to start and its no problem. if its an issue for you, thats you man but I genuinely think seated db is the better OHP for people who want nice shoulders
>chin ups instead of pull ups
no. your arms need PAMP and volume. thats all. if you are really too lazy to train arms properly go do rope push downs / rope curl supersets, 4*20-ish (4*F, with a weight that allows you to barely get 20 reps). this lights up your arms if you really focus on the contractions and its doing more for them than le epic helping action during big pulls
no, you need to hit your arms and shoulders more to get a good body
you might need to add some isolations to "look" like you have a good body, or to convince yourself in the mirror that you have a good body.
any add to these you would recommend? maybe switching pull ups with chin ups?
If you want to, add a tricep exercise (extensions, skullcrusheres, whatever) a bicep exercise (some kind of curl) and a shoulder exercise (lateral raises, db upright row, whatever). If you are consistent with them on top of your compounds, your arms and shoulders will grow and look better. It'll probably help the compounds too, smaller muscles are usually the weak link anyway. Your triceps are weaker than your pecs probably, same with biceps and lats, etc.
My current routine is these plus one isolation exercise for biceps and another for triceps and ten minutes of cardio.
That's all.
I'll be sticking with this for a few more months to build a strong foundation, then I'm switching to PPLXPPLXPPLX....
Did these barbell lifts for awhile but then shifted to using cable and machines.
>Bench Press
Peck Deck Flys and Chest Press Machine. I get a better stretch and feel on my pecs. Barbell bench press doesn't work for me since I feel it in my triceps more. >Barbell Row, Deadlifts, Pull-Ups
Personally, these back exercises are terrible since you're limited by your arms and grip, which tend to fatigue before you can finally work the back muscles. I dropped these in favor of the straight arm pulldown and pullovers. >Squats
The only lift in which I'm still doing the barbell squat. I alternate this with the hack squat machine.
As for arms, machine curls and seated dips all the way.
If you're doing seated row, then yes. Barbell rows kinda suck since it's easy to stall on them as the weights get heavy and is a guaranteed lower back destroyer. I even tried to improve my form but end up with lower back pain.
cant argue with that
any substitutes for deadllifts?
romanian deadlifts and something else for spinal erector strength. could just do much lighter pause deadlifts to teach you how to maintain a neutral spine under load
thanks, romanian deadlifts look like what I'm after, will look into it
Weighted back extensions on picrel contraption
I'd do back extensions on that good looking contraption
>who is this glute sloot?
>who is this spenile erector?
>who is this eugenic calisthenic?
>who is this posterior chain my erection which maintains?
>who is this hamstring slam thing?
Try deceasedraises
Hex bar deadlift; RDLs; power cleans
Can't go wrong with the hex bar deadlift.
>less stress on your lower back
>lift more weights
>can be used as a main lower body exercises and as an alternative to both the deadlift and squat
>no fear of bicep/hamstring tears
I disagree about its use as a squat replacement, but then again I squat highbar and front.
I honestly row more than I press, but strong pulls are very sport relevant for me (judo).
I've used the trap bar deadlift to replace squats during the covid lockdown since I don't have room for a squat rack at home. Now I squat regularly at the gym
Not a deadlift replacement
Do you compete in the sport of powerlifting?
Do you know anything about biomechanics? Also
>powerlifting
>sport
Shiggy
>rows
dips
>squats
barbell lunge is better
>bench press
incline dumbbbell press is better
>deadlift
romainian deadlift is better
>barbell row
dumbbell row is better
>overhead press
1-arm standing dumbbell shoulder press is better
>pull-up
weighted chin-up is better
I am 15+ year lifter, and my experience trumps your internet moron parroting of information
Post body
I am not even going to ask you to post body because I fully agree with everything here.
barbell lunge is not better, you did not get a big barbell lunge by doing barbell lunges, you got it from squatting
same with incline dumbbell press
RDL you can actually use as a strength-building exercise
dumbbell row is a meme
so is 1-arm(???)standing dumbbell shoulder press
i can agree on the chinup.
Best post on IST right now
this.
>DB row meme exercise
worst take on IST right now. best rowing movement there is, Beratung BB by a lot
>>pull-up
>weighted chin-up is better
>t. weak ass back b***h homosexual Black person moron homosexual cocsucking israelite troony
he is right and no amount of 145lb flexing abs in mirror in manlet pit is going to change that
>1-arm DB OHP
what weight dumbbell would be equal to 1pl8 Barbell OHP?
how much does 1pl8 weights in kg/lbs?
1 pl8 is 20kg/45lb barbell with 1 20kg/45lb plate on each side. So 60kg/135lb total.
I have read online that the general agreement is total most lifters can lift 10-20% more weight with barbell lifts than with dumbbell (I'm talking total weight here, not a single dumbbell obviously).
Just to keep it simple, let's say you can OHP approximately 55 kg or approximately 120 pounds total with dumbbells (I'm rounding here, the numbers are close enough). That's a 27ish kg dumbbell in each hand, or a 60 pound dumbbell in each hand. Multiply that by about 1.15 and you've basically got 1pl8 barbell OHP.
Post body. I want to know what 15+ years of lifting looks like
I actually agree with a lot of these. Don’t know about the one arm standing dumbbell shoulder press though. In principle I prefer exercises that work both arms at the same time, so as to save time.
You probably still look like shit
>posts meme exercises
why do people keep spamming this shit out of context? is it supposed to be funny?
>haha le don't sleep lel eggs dee
>routine of someone who doesnt look like they lift in a shirt
>hahaha my compounds are enough to build good arms and shoulders, right??
wrong you fricking homosexual. stop trying to be mnml and use a real fricking routine. Also bb rows are dogshit
all you need to look like you?
yeah i think i will do some isolations
It's the correct choices if you want to get as much gains as possible with as few exercises as possible. But limiting yourself to 6 exercises is dumb.
but its not. if you switch OHP and bench for their DB variant youll make more gains. Also bb rows are godawful once you actually have to load them
>You'll make more gains by lifting less weight
Ok moron.
>You'll make more gains by using less ROM
I just know you havent lifted for more than 3 months
you haven't lifted at all
Gonna have to disagree on this one, OHP is a bit more managable but once you get to higher weights it's really awful getting the weights in position with DB's combared to a BB on a rack.
Personally I do the DB variants for other reasons but at a certain point it becomes an excersise within the excersise just to get them into position.
I get what youre saying but imho seated DB ohp beats standing BB by a lot. Im currently at 38kg for seated DB OHP and never had an issue getting them up. just kick them up from your thighs to start and its no problem. if its an issue for you, thats you man but I genuinely think seated db is the better OHP for people who want nice shoulders
can you build a good body by doing just these and add some cardio?
no, you need to hit your arms and shoulders more to get a good body
any add to these you would recommend? maybe switching pull ups with chin ups?
>chin ups instead of pull ups
no. your arms need PAMP and volume. thats all. if you are really too lazy to train arms properly go do rope push downs / rope curl supersets, 4*20-ish (4*F, with a weight that allows you to barely get 20 reps). this lights up your arms if you really focus on the contractions and its doing more for them than le epic helping action during big pulls
Yeah but as this anon says
you might need to add some isolations to "look" like you have a good body, or to convince yourself in the mirror that you have a good body.
If you want to, add a tricep exercise (extensions, skullcrusheres, whatever) a bicep exercise (some kind of curl) and a shoulder exercise (lateral raises, db upright row, whatever). If you are consistent with them on top of your compounds, your arms and shoulders will grow and look better. It'll probably help the compounds too, smaller muscles are usually the weak link anyway. Your triceps are weaker than your pecs probably, same with biceps and lats, etc.
My current routine is these plus one isolation exercise for biceps and another for triceps and ten minutes of cardio.
That's all.
I'll be sticking with this for a few more months to build a strong foundation, then I'm switching to PPLXPPLXPPLX....
Did these barbell lifts for awhile but then shifted to using cable and machines.
>Bench Press
Peck Deck Flys and Chest Press Machine. I get a better stretch and feel on my pecs. Barbell bench press doesn't work for me since I feel it in my triceps more.
>Barbell Row, Deadlifts, Pull-Ups
Personally, these back exercises are terrible since you're limited by your arms and grip, which tend to fatigue before you can finally work the back muscles. I dropped these in favor of the straight arm pulldown and pullovers.
>Squats
The only lift in which I'm still doing the barbell squat. I alternate this with the hack squat machine.
As for arms, machine curls and seated dips all the way.
Ohp and deadlift shitters need to be killed, you people are moronic brainlets and most likely 3ft6
Rows are useless and dangerous.
Except I'm a clumsy motherfricker and would likely maim myself with free weights, so no thank you.
>rows
is there any reason to do them?
If you're doing seated row, then yes. Barbell rows kinda suck since it's easy to stall on them as the weights get heavy and is a guaranteed lower back destroyer. I even tried to improve my form but end up with lower back pain.
>no calf raise
>no high row
>no bicep focused
>no rear delt focus
>no cardio
>no scapula specific training segment
i can tell OP doesn't lift.