Top 10 Exercises

[FearoftheNight]

Whoa when did we get this new forum. Pretty cool. Anyways I was reading some of the threads here and imho I feel that a lot of the guys are over complicating some of the workout stuff and going about this a way that may not be optimal. So I'd like to make a post for what in my opinion are the best exercises for resistance training that are probably the most effective and should at least form some of the foundation of training.

4 Power Lifts (Strength based):
Back Squat (Not known as the king of the lifts for nothing. Probably one of the most demanding if performed correctly. I believe the % of muscle in body used was around 68%.
Bench (For those who want big chesticles.)
Deadlift (Demanding as hell and the best exercise for the lower back)
Press (Prob the best upper body lift for athletic carry over.)

3 Olympic Lifts (Power based, also used to increase sprint speed/vertical jump ect):
Clean
Snatch
Jerk

2 Calisthenic (bodyweight derived) movements:
Pullup
Dip

1 Random lift that's good that I couldn't categorize
Barbell Row (gives you a huge back and nice biceps)

Feel free to comment. I think all workouts should have a basis in at least some of these movement and assistance exercises for these.

 

[chusteczka]

My preferred core exercise group.

• pushups,
• pullups,
• situps or leglifts (laying on back and lifting leg into air),
• lunge, and
• running on toes for short distances, preferably sprinting back and forth across a field.

 

[FearoftheNight]

That's not bad for the most part imo chus. Mechanically speaking the pushup is superior to the bench since it demands more body control hence more muscle activation. The problem with pushups is that even with 2 people it's hard to scale although there are variations clapping, wide, narrow, ect. As for situps I think most of the strain goes to your psoas (hip flexors) instead of targetting the abs so a superior exercise may be the hanging leg raise or knees to elbows. Lunge and the the various sprints are very good <3.

 

[crt1530]

Those are the core lifts that everyone should base their training around.

Only minor problem is that there is no such thing as a "Pendlay row."

Originally posted by: Mark Rippetoe
And since you mentioned it, Glenn did not actually invent the barbell row. I don't think he ever said that he did. The standard way to do barbell rows is to pull each rep off the ground. So the actual name of a barbell row should henceforth be "Barbell Row". Please try to remember this.

 

[chusteczka]

Originally posted by: FearoftheNight
That's not bad for the most part imo chus. Mechanically speaking the pushup is superior to the bench since it demands more body control hence more muscle activation. The problem with pushups is that even with 2 people it's hard to scale although there are variations clapping, wide, narrow, ect. As for situps I think most of the strain goes to your psoas (hip flexors) instead of targetting the abs so a superior exercise may be the hanging leg raise or knees to elbows. Lunge and the the various sprints are very good <3.

You are far beyond my current fitness level. I just wanted to throw the basics into the discussion to let any newbies know how to start. A person beginning to exercise does not belong in the weight room but will often start there since they do not know how to exercise, otherwise.

 

[Mr Cool]

Try a workout where you run a 200 meter dash (as fast as you can). Then take a 30 second break. Then run another one. (30 second break). Run a third 200.

Do this 10 times. It's a killer leg and cardio workout.

For upper body, rope climbing is definitely one of the best. I climb a 25 foot rope up and down 10 times with 30 second rests in between.

I also do lots of deadlifts, power cleans, squats, bench press, and pull-ups. Occasionally I do a 2 mile run (I'm down to 13 minutes now).

A lot of my workouts are done based on whim. Just make sure you are also eating healthy.

 

[HN]

(in no particular order)

Squats / Overhead squats
Deadlifts
Thrusters
Dips
Pullups

 

[InflatableBuddha]

I agree with the pullups, as long as they are done with palms facing away from you, and with your arms at least shoulder width apart. Let your arms down to full extension, then pull up until your chin is above the bar, keeping your torso from moving excessively. I do 3x12, and it has made a huge difference in my upper body strength.

I don't bother with chinups with palms facing towards me - I think curls with dumbbells are a better way to work biceps.

 

[FearoftheNight]

Originally posted by: Mr Cool
Try a workout where you run a 200 meter dash (as fast as you can). Then take a 30 second break. Then run another one. (30 second break). Run a third 200.

Do this 10 times. It's a killer leg and cardio workout.

For upper body, rope climbing is definitely one of the best. I climb a 25 foot rope up and down 10 times with 30 second rests in between.

I also do lots of deadlifts, power cleans, squats, bench press, and pull-ups. Occasionally I do a 2 mile run (I'm down to 13 minutes now).

A lot of my workouts are done based on whim. Just make sure you are also eating healthy.

Hehe we got some pretty fit people for a tech forum. As for the interval training i've been trying to stall w/ the excuse that I can't think of any good distance/break. Damn you for killing my excuse! /put on sneakers

btw where do you get access to a rope to climb like that?

 

[SociallyChallenged]

Originally posted by: Mr Cool
Try a workout where you run a 200 meter dash (as fast as you can). Then take a 30 second break. Then run another one. (30 second break). Run a third 200.

Do this 10 times. It's a killer leg and cardio workout.

For upper body, rope climbing is definitely one of the best. I climb a 25 foot rope up and down 10 times with 30 second rests in between.

I also do lots of deadlifts, power cleans, squats, bench press, and pull-ups. Occasionally I do a 2 mile run (I'm down to 13 minutes now).

A lot of my workouts are done based on whim. Just make sure you are also eating healthy.

Uhhh, I don't know what sort of freak you are, but sprinting 10 200s with only 30 seconds rest doesn't work I've been a sprinter for a while now and if we're doing full speed sprints, we at least get a 2-3 min break.

 

[TallBill]

Deadlift, Squat, Bench Press, Dips, Barbell Row, Upright Row, Pullups, Military Press, Lat Pushdown, Skullcrusher.

Hard to pick just 10.

 

[FearoftheNight]

You would put an isolation movement like the skullcrusher over the clean???

 

[GenHoth]

Anything called skullcrusher gets my vote

 

[techgamer]

Originally posted by: Mr Cool
Try a workout where you run a 200 meter dash (as fast as you can). Then take a 30 second break. Then run another one. (30 second break). Run a third 200.

Do this 10 times. It's a killer leg and cardio workout.

For upper body, rope climbing is definitely one of the best. I climb a 25 foot rope up and down 10 times with 30 second rests in between.

I also do lots of deadlifts, power cleans, squats, bench press, and pull-ups. Occasionally I do a 2 mile run (I'm down to 13 minutes now).

A lot of my workouts are done based on whim. Just make sure you are also eating healthy.

Where do you find a 25 foot climbing rope?

 

[InflatableBuddha]

Originally posted by: SociallyChallenged

Originally posted by: Mr Cool
Try a workout where you run a 200 meter dash (as fast as you can). Then take a 30 second break. Then run another one. (30 second break). Run a third 200.

Do this 10 times. It's a killer leg and cardio workout.

For upper body, rope climbing is definitely one of the best. I climb a 25 foot rope up and down 10 times with 30 second rests in between.

I also do lots of deadlifts, power cleans, squats, bench press, and pull-ups. Occasionally I do a 2 mile run (I'm down to 13 minutes now).

A lot of my workouts are done based on whim. Just make sure you are also eating healthy.

Uhhh, I don't know what sort of freak you are, but sprinting 10 200s with only 30 seconds rest doesn't work I've been a sprinter for a while now and if we're doing full speed sprints, we at least get a 2-3 min break.

Back when I was running competitively (3000/5000/10000m), my coach used to throw in 5x200 m with 30 seconds rest regularly at the end of a workout, just to inject a bit of speed. IMO, 10 is too many, but if that's the entire running workout, it's certainly possible.

I ran the 200m reps after running 5-6 repetitions of 800m, 1000m or 1 mile, around 75% of race pace. I only took 3 minutes of recovery between the mile reps, just for the record.

 

[TallBill]

Originally posted by: FearoftheNight
You would put an isolation movement like the skullcrusher over the clean???

I've never done a clean, so it's hard to be one of my top excersises.

 

[FearoftheNight]

you should try it good times

 

[RagingBITCH]

The usual bread and butter compound movements that are the staple of anyone's excercises.

 

[FearoftheNight]

notice the lack of bicep curl in the list lol

 

[HN]

Originally posted by: FearoftheNight
notice the lack of bicep curl in the list lol

well, there was one mention of curls but we'll let that slide

 

[EGGO]

Anything that uses complex movements are your best bet. I've started getting into kettlebells, but only the gym in PA has it so I'm going to buy my own.

 

[theeedude]

Wide grip pull ups. They work biceps, chest and back.

 

[spamsk8r]

These are all good exercises. Which is why Crossfit uses them a lot (go to crossfit.com and see the workout of the day, always brutal).

 

[sponge008]

Burpees? For a great workout.

 

[irishScott]

Rowing should be on the list.

All of this plus cardio:
http://www.concept2.com/us/pro...owers/muscles_used.asp