The core of any good exercise program should be built around the 6 basic compound lifts. These are the basis of bobybuilding, the cornerstone of hypertrophy, the mecca of mass, the.... well, you get the idea.
Must you do all of these? No. Nothing is a "must". But instead of wasting countless hours doing 45 degree back hyper-extensions, concentration curls, and pec-dec flyes, you should try these first. If you do these as the core of your workout you can, and you will, get bigger and stronger - faster.
Now, without further ado, let's meet these monsters of muscle....
1. Squats:
Most people begin with the Back Squat, and therefore that's what we'll focus on here. Start with this one, and then later you can move on to Front Squats, Hack Squats, Box Squats, one-legged hungarian death squats, or whatever floats your boat.
The Back Squat:
- Your lower back should maintain a natural curve inward throughout the movement. Do not "bend over" and arch your back or you risk a back injury.
- Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper.
- Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised, drop the weight until you can maintain good form.
- Your knees should point the same direction as your toes throughout the entire movement.
- Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.
- Go as deep as your flexibility allows. Ideally, you will squat until your thighs are below parallel to the floor. But if you lack the proper degree of flexibility, going deeper causes your hips to tuck in under you and your back to round. If this is the case, then go as deep as you can while maintaining a proper curve to your spine. Work on hip flexibility to allow you to squat progressively deeper.
- Good form is key. Do not use a weight which you cannot handle with proper form. If your form is compromised, drop the weight until you can maintain good form.
- Your knees should point the same direction as your toes throughout the entire movement.
- Have someone watch you squat and critique your form until you are sure you are doing this exercise correctly. There are many threads on bb.com about squatting - so do your research.
2. Deadlift:
What's up deadlift people? This thread will attempt to cover deadlift basics, common mistakes, and also provide some useful information about other deadlift variations.
Here is the basic overview of the classic barbell deadlift.....
Here is the basic overview of the classic barbell deadlift.....
And here is Mark Rippetoe's "Lengthy Analysis of the Deadlift". It is a must read and covers all the fundamentals necessary to truly understand the lift.
http://www.filesin.com/E3C34189685/download.html
I'll first touch on Romanian Deadlift and the Stiff-leg Deadlift. There are a lot of posts about the differences between Romanian deadlifts and Stiff leg deadlifts, however many of them contain inconsistent or inaccurate information. These videos and descriptions should help clarify the real differences between the movements.
Both the RDL and SLDL are good assistance exercises to the standard deadlift and good exercises to work the hamstrings, glutes, and lower back.
The Romanian Deadlift...
The Romanian deadlift does a particularly good job of working the hamstrings and glutes while being a bit easier on the lower back than the SLDL. It also provides some good isometric work for the erectors and even the lats (which are worked hard keeping the bar in against the leg) but of course these are not the primary muscles targeted.
Romanian deadlifts begin at the hang. Make sure to keep your weight on your heels, and your back arched. Knees will be slightly flexed throughout the lift, and focus on pushing the hips back, chest up and your back arched. Go down as low as you can while keeping the back in extension. Some find it helpful to think of the hips as a hinge.The bar must remain against the leg for the entire lift.
The RDL purposefully takes advantage of the stretch reflex, so it should be used. Flexibility may limit one's range of motion initially, which is fine. RDL's are a great way of increasing hamstring extensability over time.
Double overhand, hook grip or straps are recommened, as a mixed grip can compromise the ability to keep the bar in against the leg as effectively as possible, as well as subject the shoulders to asymetric stress.
Both the RDL and SLDL are good assistance exercises to the standard deadlift and good exercises to work the hamstrings, glutes, and lower back.
The Romanian Deadlift...
The Romanian deadlift does a particularly good job of working the hamstrings and glutes while being a bit easier on the lower back than the SLDL. It also provides some good isometric work for the erectors and even the lats (which are worked hard keeping the bar in against the leg) but of course these are not the primary muscles targeted.
Romanian deadlifts begin at the hang. Make sure to keep your weight on your heels, and your back arched. Knees will be slightly flexed throughout the lift, and focus on pushing the hips back, chest up and your back arched. Go down as low as you can while keeping the back in extension. Some find it helpful to think of the hips as a hinge.The bar must remain against the leg for the entire lift.
The RDL purposefully takes advantage of the stretch reflex, so it should be used. Flexibility may limit one's range of motion initially, which is fine. RDL's are a great way of increasing hamstring extensability over time.
Double overhand, hook grip or straps are recommened, as a mixed grip can compromise the ability to keep the bar in against the leg as effectively as possible, as well as subject the shoulders to asymetric stress.
Here is another good instructional on how to perform the RDL...
The Stiff leg deadlift:
The Stiff leg deadlift is another good assistance or hamstring/glute/low back exercise. The SLDL is generally a bit tougher on the lower back due to the mechanics of the lift and the position of the load.
Though similar to the RDL, there are several key differences. First, the SLDL starts from the floor. Because of this, it will generally have a slightly longer RoM than the RDL. The back angle will also be more horizontal than in any other kind of pull and as a result the bar will start slightly away from the shins in order to accomodate the necessary relationship between the scapulae and the bar. As little knee bend as necessary should be used, and by keeping the knees back the weight will maintain its tendency to ride over the mid foot, especially as the bar gets heavier.
In the SLDL, the bar will remain out, away from the shins until the scapulae begin to rotate back behind the bar, around the time that the bar passes above the knees.
To perform the SLDL, assume your regular deadlift stance. Unlock the knees slightly and set them in position, chest up, back arched, take a big breath and perform the rep. Then lower it back to the floor for the next repetition.
Double overhand, hook grip or straps are all desireable for the same reasons that apply to the RDL.
Though similar to the RDL, there are several key differences. First, the SLDL starts from the floor. Because of this, it will generally have a slightly longer RoM than the RDL. The back angle will also be more horizontal than in any other kind of pull and as a result the bar will start slightly away from the shins in order to accomodate the necessary relationship between the scapulae and the bar. As little knee bend as necessary should be used, and by keeping the knees back the weight will maintain its tendency to ride over the mid foot, especially as the bar gets heavier.
In the SLDL, the bar will remain out, away from the shins until the scapulae begin to rotate back behind the bar, around the time that the bar passes above the knees.
To perform the SLDL, assume your regular deadlift stance. Unlock the knees slightly and set them in position, chest up, back arched, take a big breath and perform the rep. Then lower it back to the floor for the next repetition.
Double overhand, hook grip or straps are all desireable for the same reasons that apply to the RDL.
The Halting Deadlift:
We'll start from the bottom with the halting deadlift. Assume a normal deadlift stance and use either a double overhand, hooked, or strapped grip. What was said about mixed grip for RDL's and SLDL's applies to these two partial movements as well.
The halting is otherwise performed exactly the same way as the regular deadlift, only the bar is lifted to a point where it just clears the patellas, before the back angle has really begun to change. It is important to think of pushing the floor with your feet and keeping the bar pulled in against the legs.
Haltings work all the musculature of the deadlift in a way specific to the intial part of the pull, which is knee extension. The glutes, hams, and back are working isometrically here while the knee extensors move the load.
Here is a video which outlines the basic mechanics, however the sweatpants do preclude one from seeing clearly the knee extension component. It must be stressed that it is the quads push off the floor that is the heart of the movement.
The halting is otherwise performed exactly the same way as the regular deadlift, only the bar is lifted to a point where it just clears the patellas, before the back angle has really begun to change. It is important to think of pushing the floor with your feet and keeping the bar pulled in against the legs.
Haltings work all the musculature of the deadlift in a way specific to the intial part of the pull, which is knee extension. The glutes, hams, and back are working isometrically here while the knee extensors move the load.
Here is a video which outlines the basic mechanics, however the sweatpants do preclude one from seeing clearly the knee extension component. It must be stressed that it is the quads push off the floor that is the heart of the movement.
3. Bench Press:
The bench press is everyone's favorite exercise. Those who claim it's not are lying. Do this one, if for no other reason than to be able to answer the perennial gym favorite: "How much do you bench?". FYI, I think damn near everyone does this exercise "incorrectly" to some degree. I know I do.
- Use a weight you can control. Do not "bounce" the bar off your chest.
- Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be "tucked in" toward your body at an angle.
- Do some research on this one too, since it's easy to do this exercise incorrectly. Generally, you'll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.
- You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.
- Do not allow your elbows to flare outward so that your upper arms are perpendicular to your body. They should be "tucked in" toward your body at an angle.
- Do some research on this one too, since it's easy to do this exercise incorrectly. Generally, you'll be fine, but some form issues can cause RC (rotator cuff) injuries, especially at higher weights.
- You can also substitute Dumbbell bench presses. These allow you to work your stabilizers, and allow you more freedom to move your arms in a natural path - use these especially if you have shoulder issues with barbell bench pressing.
4. Rows:
To fully work your back, you need a mass-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.
To fully work your back, you need a mass-building rowing exercise. Bent-Over Barbell Rows, T-Bar Rows, or Dumbell Rows are staples.
5. Pullups & Chinups:
Pullups (palms facing away) and Chinups (palms facing toward you), are also good mass-building exercises for your back. We all know how to do these from grade school (along with the Flex-arm-hang, right?)
There's not a lot of mystery here. Grab a bar and pull yourself up. If you can't do a pullup/chinup (or can't do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.
Think about bringing the bar to your chest (not just eye level), and lean back slightly at the top of the movement. Don't swing your body, or "kip" yourself up with your hips. Use slow, controlled movements.
Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you).
6. Military Press / Overhead Press:
The Overhead barbell press or Military Press (the Military Press is a specific version of an Overhead press) are usually referred to interchangeably. The Overhead press can be done seated or standing - your preference.
- Overhead presses can be done standing, seated, with a barbell, or with Dumbells. There are numerous variants including Arnold presses.
- Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.
- I like to place one foot forward and one rearward instead of just having them side by side. I find this helps with balance.
- Like everything else, keep a natural curve in your back.
- Keep the weight directly over the shoulders. As you drive the weight upward for a standing overhead press, think about moving your upper body forward under the weight.
- I like to place one foot forward and one rearward instead of just having them side by side. I find this helps with balance.
- Like everything else, keep a natural curve in your back.
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