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Getbig Bodybuilding Boards => Training Q&A => Topic started by: Brixtonbulldog on June 13, 2009, 11:37:50 AM
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What are the best single exercises per body part for health/strength? I'm changing my workout to be more total body and am trying to limit them.
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squat, deadlift, bench, pullup, barbell-curl, dips, lunges, military-press
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squat, deadlift, bench, pullup, barbell-curl, dips, lunges, military-press
pretty much agree i might throw in close grip bench presses, stiff legged deads, overhead tri ext, donkey calve raises.
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lats = chins
shoulder = standing behind the neck press
chest = flyes
legs = squat
biceps = curl on a larry scoot
triceps = skull crusher
traps = high reps shrugs
calves = weighing 300lbs and walking all day long.
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quote author=jon cole link=topic=285607.msg4042923#msg4042923 date=1244977397]
lats = chins
shoulder = standing behind the neck press
chest = flyeslegs = squat
biceps = curl on a larry scoot
triceps = skull crusher
traps = high reps shrugs
calves = weighing 300lbs and walking all day long.
[/quote]
are those your personal favroite or you think that a fly is the best movement for your chest?
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hey bulldog imo if you want to keep it simple then medium to slightly heavy compound work is best...i like
Chest= Incline Press
Legs= Squats
Shoulders= Standing Crosses
Back= Pull Up (have fun with grip variations)
For variation I'd swap out Squats with Lunges or SL Deads and swap Standing Crosses with Seated Shoulder Press w/DB
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Shoulders dumbell presses
Chest dumbell presses
Biceps Olympic bar curl
Seated tricep extensions
Back chins
Legs leg presses
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While this may seem like blasphemy compared to everything you read I do not think squats are a great leg exercise and bench presses are just plain dangerous to your rotator cuff. You can get just as big and strong with machines without getting injured. If training for sports than free weights are more beneficial as they develop suipporting muscles and balance, but for building musclular size, machines are more efficient. Squats just give most people over 5'6" a big ass.
Legs - Leg Press (DC style 1x6 & 1x20)
Back - Pullups/Deadlifts
Chest - Hammer Strength Inclines
Delts - Nautilous laterals
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While this may seem like blasphemy compared to everything you read I do not think squats are a great leg exercise and bench presses are just plain dangerous to your rotator cuff. You can get just as big and strong with machines without getting injured. If training for sports than free weights are more beneficial as they develop suipporting muscles and balance, but for building musclular size, machines are more efficient. Squats just give most people over 5'6" a big ass.
Legs - Leg Press (DC style 1x6 & 1x20)
Back - Pullups/Deadlifts
Chest - Hammer Strength Inclines
Delts - Nautilous laterals
Definetley agree about the squats 100%.
Bench is good bud but after lifting for a while dumbells I think are better
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hey bulldog imo if you want to keep it simple then medium to slightly heavy compound work is best...i like
Chest= Incline Press
Legs= Squats
Shoulders= Standing Crosses
Back= Pull Up (have fun with grip variations)
For variation I'd swap out Squats with Lunges or SL Deads and swap Standing Crosses with Seated Shoulder Press w/DB
What is a standing cross?
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Great responses guys thanks. I have a power rack, 300lb barbell set, 18ft climbing rope, and a treadmill at my house so I'm finding new ways to save time and money avoiding a gym.
So far I've been doing-
Narrow Grip Bench/Diamond Push-ups - Chest/Tris
Pull-ups/Rope Climbing - Upper Back/Biceps
Military Press/Power Cleans - Shoulders
Squats/High-rep narrow-stance squats - Legs
Hanging Leg Raises - Abs
Deadlifts/Good Mornings - Lower Back
Rack Pulls - Traps/Forearms
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Definetley agree about the squats 100%.
Bench is good bud but after lifting for a while dumbells I think are better
I'm not sure that I agree that with you about the squats, whatever works for you though.
Do you still do them?
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What is a standing cross?
where you start with a lateral raise then move you arm to the front of your body and lower then lift like a front raise and bring your arm to your side and lower that counts as one rep
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I'm not sure that I agree that with you about the squats, whatever works for you though.
Do you still do them?
hell yeah.. I do squats... AND front squats....
squatsbuild legs but im nearly 6ft... 5'11 barefoot i do feel it in the butt and in my knees but i still do them..i see them as a challenge
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if your work on your form and flexability squats can be a good exersize.. im around 6'1 and i managed them ok, just as long as you dont go over the top with the weight and manage to go up and down full range of motion
ive got to say, ive never seen anyone with an impressive physique training the full body route...
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if your work on your form and flexability squats can be a good exersize.. im around 6'1 and i managed them ok, just as long as you dont go over the top with the weight and manage to go up and down full range of motion
ive got to say, ive never seen anyone with an impressive physique training the full body route...
I'm not really aiming for impressive. More like significantly lean and muscular. Impressive would require having no life or juicing.
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declines or flat bench db presses
preacher curls
single arm overhead db extensions
db shoulder presses
hammer strength high rows
db shrugs
leg presses or db lunges
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in order of importance
deadlift- whole body
squats- whole body
push press- whole body
bench press- upper body
rows- upper body
hammer curls-arms
dips- upper body
lunges- lower body
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Chest-Incline barbell presses
Back-Wieghted pulls/chins
Shoulders-Seated dumbell presses
Legs-Barbell squats
Biceps-One arm preacher curls
Tris-Wieghted dips
Calves-Seated calve raises
Abs-Hanging leg raises
Forearms-Behind the back wrist curls
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Chest - Incline presses
Back - Chins / Barbell rows
Shoulders - Military press / Clean and press
Legs - Squats
Triceps - CG press
Biceps - Barbell curl
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Chest > V-bar dips
Back> Pullups
Delts> Lateral raises/push press
Triceps> 1-arm overhead db extension
Biceps> Close grip chins
Forearms> Behind back wrist curls/ ez bar reverse curls
Quads> Front squats
Hamstrings> SLDL
Calves> 1-legged db calf raises
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Best exercises no one ever does...my view only. All done with BB'ing reps...8 to 12.
upper back- power cleans...traps, lat & rear delts...extra thickness gained gives a look of power to just about anyone.
chest- dips.. V bar as suggested by Get Rowdy..can change different positions from narrow to extra wide...wider seems to affect the pec tie in more.
Delts- DB Hi-pull,elbows wide out & one arm at a time. Second choice DB side press, alternate arms.
quads- BB Hack squat....prefer raised heels for quads. Second choice are step-ups with added weght.
hams/lower back- Romanian DL
biceps-heavy cheat BB curl. Second choice reverse BB curls
triceps- dips, narrow grip with elbows pressed against the sides.... keep the body 180 degrees as much as possible.
Calves...30-40 yard sprints in heavy beach sand.
Good Luck.
abs...ab wheel
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Best exercises no one ever does...my view only. All done with BB'ing reps...8 to 12.
upper back- power cleans...traps, lat & rear delts...extra thickness gained gives a look of power to just about anyone.
chest- dips.. V bar as suggested by Get Rowdy..can change different positions from narrow to extra wide...wider seems to affect the pec tie in more.
Delts- DB Hi-pull,elbows wide out & one arm at a time. Second choice DB side press, alternate arms.
quads- BB Hack squat....prefer raised heels for quads. Second choice are step-ups with added weght.
hams/lower back- Romanian DL
biceps-heavy cheat BB curl. Second choice reverse BB curls
triceps- dips, narrow grip with elbows pressed against the sides.... keep the body 180 degrees as much as possible.
Calves...30-40 yard sprints in heavy beach sand.
Good Luck.
abs...ab wheel
all solid advice as usual jp but one question when you say high pulls your talking about upright rows or what?? but i dont like bb curls only cause it kills my wrists and plus i dont alot of curls or bicep work for that matter...but mainly due to time constraints i just hope the pulls up help them
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Hi-pulls are normally done on a bar, with the hands fairly wide out. Up-right rows, using a bar, are gripped closer together. The wider grip (Hi-pulls) with the elbows out and back their widest, brings the lateral delt head into play much better. Up-right rows also affect the lateral head, but to a lesser degree. Both versions fall into the pull class, with each also using the traps, front/rear delts and biceps.
For me, DB Hi-pulls (alternate sides) gives more focus on the delts. Keeping the elbows out wide, with a DB, is the important thing in this exercise. Can build up to quite a bit of weight with either a BB or DB. Olympic lifters live by these pulls and checkout the shoulder and upper back mass on them. Gironda used a style of BB Hi-pulls as a regular BB delt exercise years ago.
Might consider a E-Z bar if wrist trouble or really heavy DB's. Actually, giving the reverse BB curl a fair try may surprise you as far as bicep growth goes. And than there are close grip curl grip pull-ups. An excellent exercise, but not for everyone.
To me there is nothing so boring as any kind of curling. That can go for direct tricep work also. Have not done either for years. Good Luck.
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Hi-pulls are normally done on a bar, with the hands fairly wide out. Up-right rows, using a bar, are gripped closer together. The wider grip (Hi-pulls) with the elbows out and back their widest, brings the lateral delt head into play much better. Up-right rows also affect the lateral head, but to a lesser degree. Both versions fall into the pull class, with each also using the traps, front/rear delts and biceps.
For me, DB Hi-pulls (alternate sides) gives more focus on the delts. Keeping the elbows out wide, with a DB, is the important thing in this exercise. Can build up to quite a bit of weight with either a BB or DB. Olympic lifters live by these pulls and checkout the shoulder and upper back mass on them. Gironda used a style of BB Hi-pulls as a regular BB delt exercise years ago.
Might consider a E-Z bar if wrist trouble or really heavy DB's. Actually, giving the reverse BB curl a fair try may surprise you as far as bicep growth goes. And than there are close grip curl grip pull-ups. An excellent exercise, but not for everyone.
To me there is nothing so boring as any kind of curling. That can go for direct tricep work also. Have not done either for years. Good Luck.
i agree as far as curling being boring but enjoy tri work mainly close grip presses and skullcrushers...i use a variety of grips on the pullups one of which is the underhand shoulderwidth apart overahdn wide and palms facing in i have never tried the high pulls or wide upright rows with a db but i am def going to try them ....
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By direct tricep work I was referring to SkullCrushers (there are one arm SC's also), French presses and other type of tricep extensions.. Close grip BP, V bar dips, etc are more of a compound type movement. Those I do.
Using my favorite exercise as an example: the DB bent arm pullover & press. An outstanding tricep builder which is seldom done with serious intent. Can get a unbelievable tricep stretch with just the pullover part alone. Also have used a BB, but find it can be a little stressful on the wrist & forearms when heavier weight is used. Believe the record for the BB pullover is over 400lbs, if I remember right.
The Pullover & press (BB or DB) is a stand alone upper body mass builder. Not only triceps but giving outstanding lat's, delts & pec's. Can affect the rib box expansion some, if at a younger age (under 24 to 25, usually). The ab's come strongly into play to. Anyone wish to try a program of GVT (10X10's), using it as the only upper body exercise, may be surprised at the results. Good Luck.
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Abs: weighted plank.
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for myself i like these the best for eahc body part=
back = plate loaded machine t bar rows, but using a "palms in" grip.
shoulders= dumbell press (with them positioned a bit behind the neck, bringing them all the way down so they tap my delts)
tris= dumbell over head extension (two hands on one heavy dumbell)
biceps= hamer curls across my body
chest = not sure. i like different things on different days. but i always liek to do cable crossovers.
quads= hack squats
hamstrings= standing leg curls (althoguh none of the gyms i go to have this machine..i think im gonna buy one)
calves= leg press calves
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shoulders- behind the neck press
chest- incline bb press
quads-front squats
hams- lying leg curl
back- rack pulls
bis- incline db curls
tris-french press
calves- standing raises
abs- rope crunches
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Chest--incline bench press
quads--squat
hams--stiff legged deadlifts
calves--high rep donkeys
biceps--one-armed db curls off preacher bench
triceps--dips/close-grips tie
back--pullups/deadlifts