>Squat, DL, bench, OHP

>Squat, DL, bench, OHP
it's a dumb question, but why are these 4 exercises considered the foundation of all? only because they're the biggest compound movements, and you can load them the heaviest? I'm not arguing that all 4 are great, but do they build something else that benefits other lifts (eg stability, core strength, etc)? are they as important for bodybuilding as for powerlifting? for bodybuilding, DL doesn't seem to do all that much, and OHP works front delt the most.

  1. 1 month ago
    Anonymous

    because powershitters overtook the fitness community

    • 1 month ago
      Anonymous

      This. You literally don´t need to do any of those exercises. They are good in that they are compounds hitting lots of muscles and it´s easy to progressively overload with them but you can literally just do pull ups/dips for upper body, adding weight or doing a harder variation for progressive overload. For legs you can work your way up to pistol squats and Nordic curls, both very hard leg exercises. Add weight when you can comfortably do them.

      No ~~*barbells*~~ ever necessary. There is absolutely nothing "essential" about any of the "big 3(4)" barcuck lifts

      • 1 month ago
        Anonymous

        No athlete does weighted pistol squats as a main leg strength builder lmao. They are good and I like doing them for balance and mobility but a good strength exercise should have
        >have high loading capacity
        >low technique requirement
        >low injury risk
        Barbells check those boxes mostly, you can make it easier with machines and trap bar, but at the end they’re a variation of the barbell big 3(4)

        • 1 month ago
          Anonymous

          I don't give a flying fuck about how strong I am I just want to be jacked

          • 1 month ago
            Anonymous

            Then you don't need to do them as a bodybuildingfag, but there is a good reason why they show up in every s&c program for many different sports

          • 1 month ago
            Anonymous

            If you´re just looking for hypertrophy then just hit the machines hard

          • 1 month ago
            Anonymous

            You can't grow bigger without getting stronger unless you aren't natty

        • 1 month ago
          Anonymous

          >Barbells check those boxes mostly
          >low technique requirement
          >low injury risk
          "yeah let's load 4 plates and…" *snap*

      • 1 month ago
        Anonymous

        Post body

  2. 1 month ago
    Anonymous

    Maximal force production is important to most sports. The fact that you can load barbell exercises pretty conveniently mean they’re some of the best for turning someone into a more powerful human being. Every competitive sports team has a strength and conditioning program and they all do some form of squats deadlifts and pressing

  3. 1 month ago
    Anonymous

    They're easy to compare since most people do them as a starting point, to get your nervous system accustomed to the workload.
    Plus, people like to boost their own ego, so being able to press 3pl8 feels really good.

  4. 1 month ago
    Anonymous

    They work. You could do something similar with dumbbells, or whatever heavy implements you have.

    Machines are cool too. Find out what you like, stick to it and progressively overload.

  5. 1 month ago
    Anonymous

    >why are these 4 exercises considered the foundation of all?
    they really aren't outside of the IST/reddit fitness bubble

    • 1 month ago
      Anonymous

      Bullshit. Literally every single coach incorporates barbell exercise in their programs, stop coping lanklet gay.

      PS: Captcha is G4AAY

  6. 1 month ago
    Anonymous

    >squat
    it's a squat
    >dl
    hip hinge, works the posterior chain(the strongest muscles in your body)
    >bench
    horizontal pushing movement
    >ohp
    vertical pushing movement
    Other than that
    1. Requires stabilization, which strengthens your "core"(that word is stupid as fuck btw)
    2. High amount of muscle mass involved
    2.1. This makes it easier to progress in weight
    2.2 It is a time efficient way to train a lot of muscles
    3. Because of the higher loads your CNS gets more involved as well.
    DL does a fuckload. Get a 500lbs deadlift and your back will be huge. As well as your erectors and glutes
    OHP develops your whole shoulder girdle - traps, and all sides of the delt, some upper chest.

    • 1 month ago
      Anonymous

      >DL does a fuckload. Get a 500lbs deadlift and your back will be huge.
      does it grow the lats much? pretty sure you'd also want rows & pullup / pulldown

      • 1 month ago
        Anonymous

        Personally, I don't find the DL doesn't do much for lats and the same goes for rows and pull-ups since you're limited by the arms and grip which become exhausted out before you finally work the lats.

        If you really want to hit the lats hard, I suggest doing cable pulldowns (pic related).

        • 1 month ago
          Anonymous

          >same goes for rows and pull-ups since you're limited by the arms and grip which become exhausted out before you finally work the lats.
          thats a pretty hot take. they are a staple exercise if you do them right.
          I used to feel very little on pulldowns until I read that you need to protrude your chest out on them for best activation. i immediately felt so much contraction on them.
          your exercise is good too, but ironically, i actually feel my arms and grip stressed too much during those. it also works mid traps quite a bit too since it's their main motion

  7. 1 month ago
    Anonymous

    they're fun

  8. 1 month ago
    Anonymous

    I'd change ohp with pull ups/rows

  9. 1 month ago
    Anonymous

    Just shut the fuck up and do your compounds. Post body
    no you won't, because you look like shit and your lifts are shit.
    >Hey anon, want to be big and strong do this
    >Ahaha but I'm le clever Reddit question everything man WHYYYYYYY?!!!

  10. 1 month ago
    Anonymous

    you forgot rows
    they cover all muscle groups

  11. 1 month ago
    Anonymous

    Because they mimic basic human movements, like squatting or picking up heavy shit off the floor.

  12. 1 month ago
    Anonymous

    These 4 are great but the fact that there are 0 pulls and 2 pushes tells you how retarded casual bodybuilders are.
    > hurr le deadlift is a pulling exercise
    No it's not, the arms are straight and it's a hinge. Retard.

    Once you add pull ups and bent over rows, you got everything you need.

    Well, you may as well add leg raises and some neck shit to really have EVERYTHING.

    • 1 month ago
      Anonymous

      >Deadlifts are not a pull!
      don't listen to this absolute dyel

      • 1 month ago
        Anonymous

        > being this retarded
        Show me somebody who got big lats and biceps doing deadlifts and I'll happily admit defeat

  13. 1 month ago
    Anonymous

    >another summerfag tourist who wants to look good for the beach and will quit when he doesn't look like his favorite street fighter character in 3 weeks
    Looking forward to January when all the resolutioner fags start their yearly flooding of the board

    • 1 month ago
      Anonymous

      > motivation shaming
      Shoo, gains goblin!

    • 1 month ago
      Anonymous

      >another SS + GOFAT who thinks anyone asking a sincere question is a newfag

  14. 1 month ago
    Anonymous

    Daily reminder that deadlifts are the most statistically injury prone exercise. Keep doing deadlfits, and you WILL fuck up your back.

  15. 1 month ago
    Anonymous

    How do I stop squatting my deadlift? If I keep my legs more stiff, the stress on my lower back is spooky

    • 1 month ago
      Anonymous

      Nothing wrong with squatting a bit for it
      That said you need high mobility to avoid it, can you touch your toes with your wrist?

    • 1 month ago
      Anonymous

      not sure if I should trust Athlean, but Jeff said that up till you lift the bar to the knee level, DL is basically a squat motion. it's only after that that you lift with the back. you can just do Romanian deadlift

    • 1 month ago
      Anonymous
  16. 1 month ago
    Anonymous

    I like compounds but I don't understand why people become almost religious about them.
    You see people in this very site saying "hahaha le science garden gnomes bad" but power lifters are literally the same as them. They don't care about anything, they were told "this works" so they just do this, they don't question anything.

    We should always keep some doubts when the exercises we do are the same that were done 50 years ago. Maybe, just maybe, there are better things.

    I keep doing the big compounds basically because I don't give a shit about lifting, I just want to look decent and don't think much about it. But jesus, some people here are totally autistic, they look like total garbage and they criticize someone for doing rock climbing or isolates instead of 3000 squats per week.

    In 2022 there are tons of different training alternatives.

  17. 1 month ago
    Anonymous

    They work out everything and they're very useful as a baseline of strength for comparison

  18. 1 month ago
    Anonymous

    Squat is probably the best leg builder around
    Bench is a super easy way to build chest
    Deadlift is a great back builder (if you’re deadlifting heavy and controlling the concentric)
    OHP is kinda a meme but it’s good for demonstrating tricep and deltoid strength

  19. 1 month ago
    Anonymous

    they're the most bang for your buck exercises out there. Throw in pullups, some arm isolation, and maybe BB rows too and you'll have a fucking solid body.

  20. 1 month ago
    Anonymous

    The most amount of muscle mass over the longest range of motion. Barbells are the most useful versions of these lifts because they are unilateral and are easily loaded to the smallest increments.

  21. 1 month ago
    Anonymous

    >only because they're the biggest compound movements, and you can load them the heaviest
    well, yes

  22. 1 month ago
    Anonymous

    You can't get big legs without the squat. This isn't true but I also believe it at the same time.

  23. 1 month ago
    Anonymous

    Aren't these the best exercises for strength though?
    Hypertrophy is one thing but if I don't really care about getting huge isn't it better to do heavy compound lifts?

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