Bare minimum number of types of exercises to get good results?

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KingstonU

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Dec 26, 2006
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I've never been in fantastic shape, but I've always felt like I can get some pretty decent improvements/results from simply doing push-ups and sit-ups for a few weeks. Enough to be noticable at least. Then add whatever cardio for the effect of reducing body fat.

Anyone else feel like 20+ different kinds of exercises every week is not necessary?

I hear that the burpee is considered a great all-encompassing exercise on its own, but it's not very apartment friendly.
 

norseamd

Lifer
Dec 13, 2013
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walking
running
calisthetics
biking
swimming

that should be good for a lot

if you are willing to do more than light lifting or skiing or ellipicals might be good
 

norseamd

Lifer
Dec 13, 2013
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I hear that the burpee is considered a great all-encompassing exercise on its own, but it's not very apartment friendly.

there are quite a few types of calisthetics

you should do at least the following

sit ups
squats
push ups

various stretching

if you can try doing

pull ups
curl ups
assisted dips or even dips if you can
burpees

not sure why you would think burpees have to have room

i think burpees are going into a push up position and alternating legs

the bridge and planks are also a great excercise
 

NAC

Golden Member
Dec 30, 2000
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Based on my research and experience, I divide exercises into a few buckets. I've listed the versions of these which I do. This doesn't include cardio.

Pushing – pushups, DB press, bench,
Pulling – chin-ups, rows, inverted rows
Pivots – hyper extensions, hanging leg lifts
Legs – squats, lunges

I forget the proper name for what I call pivots – basically either pushing or pulling the thighs from the torso. Each workout, I try to focus on either pushing or pulling, and include one exercise from the other three buckets. Note that I'm not trying to get big, or any real goal: just be fit.
 

blackdogdeek

Lifer
Mar 14, 2003
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I think you need to define your goals more clearly, ie - what do you mean by "good results?"

And, have you read the fat-loss sticky?
 

Koing

Elite Member <br> Super Moderator<br> Health and F
Oct 11, 2000
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I think you need to define your goals more clearly, ie - what do you mean by "good results?"

And, have you read the fat-loss sticky?

Indeed.

Find a pic of a guy you think is in pretty decent shape and we will be able to tell you what you need to do to get in to that sort of shape.

NAC's list along with deadlifts and dips would be a pretty complete list IMO.

Koing
 

KingstonU

Golden Member
Dec 26, 2006
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The thread wasn't started to ask specifically about me, but more a discussion of if you guys prefer having a few exercises that do everything you want, or if you all feel like you can't get by without needing a huge repertoire of kinds of exercises.

BUT since you're offering :p I think most of all I want my shoulders to be bigger/broader. Secondary to that I would say pecs and stomach. I care very little about legs (I already do some running and biking).

I already feel quite good in terms of health, so I am just trying to work towards being more aesthetically muscular. A 6-pack may never be possible, but I'll give it my best shot as I have the time and energy now.
 

KingstonU

Golden Member
Dec 26, 2006
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I think you need to define your goals more clearly, ie - what do you mean by "good results?"

And, have you read the fat-loss sticky?

Thanks for reminding me, I'll read over that again. I think I should get more info on how to put on weight as that is more my problem rather than losing weight (apart from my abdomen).
 

z1ggy

Lifer
May 17, 2008
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Burpee's are apartment friendly...I could do them in my office cube right now.

And it depends on what you'd deem to be good.

I'd say currently, I am in good shape. I have a body fat that's considered in the "normal" range for males my age, and I probably have "normal" strength in all the major muscle group areas.

But for me that's not good enough and I strive to be more than just "in good shape".

I want to look better than.. say, 90%+ of guys out there. Essentially, the only people I'd like to look better than me are people who lift weights for a living, or who make money off their body's appearance.

Of course this will probably take me years, but it's a goal of mine.
 

SP33Demon

Lifer
Jun 22, 2001
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Not sure what you mean by fantastic shape, but if you want upper body strength without weights then chins/dips/pushups are a must. Add weight as needed. While we (powerlifters) mainly use weights, we do all 3 of those as supplementary movements. You can also modify them to suit your needs, for example we will do pushups on top of medicine balls to get used to the full ROM of a bench press all the way down on your chest. Destroys the pecs.
 

norseamd

Lifer
Dec 13, 2013
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also add lower back lifts

very good for you

if you are going to be doing any lifting you want a strong lower back
 
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