What muscles are omitted from the typical bench press+overhead press+deadlift+squat training?
Are biceps even hit at all in any of these exercises?
What muscles are omitted from the typical bench press+overhead press+deadlift+squat training?
Are biceps even hit at all in any of these exercises?
Even ripplebreasts includes pull ups and curls
Are non weighted pullups/chins ups enough to build biceps? Rippentoe doesn't seem to promote weighted pullups. And I didn't hear him talk about curls.
Chin ups will absolutely give you ceps
if you want big arms isolate biceps and triceps
do curls and tricep extensions
chinups aren't enough
neck
rear delts
half of your back
calves
terrible
It's literally in the book
Not enough back, add rows or pull-ups.
Also hamstrings might become neglected, depending on your deadlift technique, hamstring curls are great.
It's a good way to train, currently because I'm so busy I only go to the gym 2 days a week and I do squat, OHP (usually single arm standing ohp), Pull-ups and rows or deadlift. Then some core work. I find it pretty good way to train, and also because I time my rest periods, I can have a full body workout in 50 minutes.
You should be doing rows and pull ups along with a few accessories a couple of weeks in, but really there isn't much point to this minimalist style of training.
It's a pretty big meme that SS style training is the only way to get strong, I and a lot of others have made more strength gains and double the size gains doing a standard PPL.
Unless you're a super busy ceo that only has 30 minutes available for the gym, which probably isn't the case since you're on IST, there isn't much need to have a nice day in the foot.
Please do a maximalist training block.
You will see what gains have been left on the table.
post a good maximalist routine that only uses barbell, bench and a squat rack. It's all I have at my home.
doesnt exist
back, calves, biceps, rear delts, neck, abs
>Are biceps even hit at all in any of these exercises?
no
you should do curls but if youre a stubborn frickhead and refuse to at the very least you need to do weighted chinups
also you will find that once you start benching more weight you will realize that the biceps are more important for bench than people make them out to be. theyre a minor mover and do a good amount of stabilization. if you do train like you said in your OP u will 100% hit a bench plateau that you will not be able to break without growing your biceps
plus having big biceps just looks cool man idk the guy in ur pic has big biceps and u probably aspire in someway to look like him
Meme as frick, I basically never train biceps and I've never ran into a bench plateau that more benching couldn't fix.
t. Bench 410
is your main focus another sport or you're lifting to lose weight? ok, then a minimalist training routine is fine
but why would you be a minimalist if lifting is your main mode of training?
Post non minimalist routine
>Biceps
>Lats
>Calves
>Neck
So I'm thinking this (I only have basic home gym equipment):
back - ?
calves - calf raises
biceps - weighted chin ups
rear delts -
neck - ?
abs - planks, side planks
lats - ?
How do I hit lats, neck and back?
Also for these accessory do you bother increasing weight every time you workout, or do you just casually do some sets until failure with about the same weight every week?
Not him but
>back
(traps)power shrugs, famers walks
(back thickness, traps, rhomboids, etc)barbell or dumbbell rows maybe yates rows
(lats)pull ups, pullover
>rear delts
rear delt flys Do full rom, then partials
>neck
curls and extensions with a light weight or no weight depending on neck strength
Barbell rows are scary. I never feel like they give my muscles exercise without sacrificing my form which can easily lead to snap city
idk what gym equipment you have exactly but
for lats pullups and chinups hit it
youll also want to do shrugs for your upper back.
if you only have a barbell i guess for rear delts you should do behind the neck press or upright rows if you have the mobility, if you dont then i guess maybe rear delt flies holding a pair of small plates?
you can do barbell curls for biceps as well
google natural hypertrophy neck training for a guide on that
>Also for these accessory do you bother increasing weight every time you workout, or do you just casually do some sets until failure with about the same weight every week?
have a set rep range [for example 3x8-12], and once youre easily banging out 12 on all 3 sets then up the weight
>side delts
>rear delts
>calves
>hamstrings
>adductors
>obliques
>abs
>lats
>upper chest
>triceps long head
>biceps
>forearms