Best Exercises for Strength
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- เผยแพร่เมื่อ 28 ก.ย. 2024
- It may seem appealing to make your workout routine more complicated - but does more complicated mean more effective? If you want to get strong, keep it simple. Simple + hard =effective.
In a previous video, we discussed the three criteria for strength and how to apply those to get strong.
In this video, we discuss the four best strength exercises that fit the three criteria and therefore get us the strongest. These exercises are the squat, deadlift, press and bench press.
The simplest training program that yields the greatest strength return is the most effective.
For an effective strength program--the program that best gets you get strong and accomplish your goals--keep it simple and hard.
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Thanks for watching. :)
I hear you but, what about maximizing my hip range of motion i.e both shin and back up against the wall, then do squats and deadlifts? I know what I want to achieve but there's so much information.
I squat 3 times a week. Heavy day is Thursday. Volume monday, but still reasonably heavy. Squat is my worst lift but doing it 3 times has helped. I also have done last 2 blocks tempo squats. Strict 4 seconds down. 5 sets of 6 at around 130kgs. This sorts out depth issues as you get a great spatial feel in the squat. Its not super heavy but heavy enough that you have to put in.
@@chrisbuesnell3428 Totally! We agree that tempo squats can be a miraculous tool for things such as balance issues or depth. Good on you for using them to improve your form!
Correction * International chest day
@@shandon2572 Haha
This channel is pure gold. No nonsense, no fluffy talking or over-analysis. Great content, very informative.
Thanks for the generous content.
I've been lifting on and off for many years until I started a program using the 4 main lifts,
I am stronger now than ever before, best results with these simple 4 exercises.
Drop the workout program ?
Can u tell me Ur routine please?
What program did you use?
jus answer the question bru not that hard
5x5 strong lifts
Who else uses Monday (National Chest Day) as Leg day because all the power racks are free???
I do! Sometimes I find people tying it up and doing curls or something else less important (in my opinion ). Then they may finish up with leg extentions
pssst, that‘s my Secret 😉
Mondays are for cleans, back squats, some sort of pull and sometimes sandbag getups at the end as conditioning. Been using this template for over a year with good results.
Can't think of a better reason to train at home. Plus, no one asks me, how much ya bench? .
Hahaha. Yes!! Monday is leg day at my gym. We have all our athletes train legs on Monday because everyone is doing chest plus they should be coming off a rest day so they're fresh and legs is the most important..!!
1- Squat
2- Deadlift
3- Press
4- Bench Press
How bout squat front squat, bench Press overhead Press incline bench decline bench deadlift Power clean then clean and jerk and snatch
@@samjackson6049 On Monday, what do you do the rest of the week?
Every second day of the week push ups as much as you can pull ups the same squats max weight deadlift same and 20 min condition maybe jump rope or something and this is enough for me my name is onur kalkan caucasian turkic etnic and austria national team grappler only these training and ofcourse careful with what you eat and drinking much kefir but i have to admit i grow up in very heigh place until i was 15 my villige was above 1300 mt
skipping rope? I use it between most of it 2,3 min.
I love simple exercises. I'm a kayaker so I would add to this.
5 Pull up
6 row/bench pull
a someone who is lifting for strength over size, really appreciate this vid man. keep it up
Awesome - glad it helped - you keep it up as well!
My primary and main exercises are: squats, deadlift, bench, press, row. Additionally I also do (once a week) hamstring (RDL or curls), lat pull and face pull. Simple.
I'm sorry I'm new to strength training. Would these workouts help in weight loss and muscle gain. Been going over a ton of videos to figure out what to do
@@hashimmahmood5803 Yes, they will help you in both, but especially in gaining muscle. To lose weight you need to eat less calories than you consume, but this weight can be muscle + fat, so, to lose fat and not muscle you do strength training (to make the body understand you can't lose muscle) while eating less calories than your body use daily, so it will use the calories from the fat stored in your body.
@@gabrielmarinho8583 and can you only get strength but not too big muscles, I'm normally weak so I wanna get stronger but not BIG muscles, I find them kinda of... Ugly, especially that I'm a girl and I think a muscled girl woman... Genuinely weird, is like seeing a Gacha or Lego character with muscles, it's strange. And I've seen muscled woman pictures before on academy posts so that isn't just a concept of my mind, but I really saw, so... Resuming can I gain only strength and not too much muscles
@@Star.Official Yes, you can just get stronger by doing more intense workouts (less repetitions and heavier weights), but I would say its not the best for most of people, since most of us just want to be healthy and look better and that can be achieved with the basic resistence training you see everywhere. Besides that, the process of gaining muscle is slow, so don't be afraid to train hard thinking you will get too muscular by accident (i wish it was like that ahaha). Most people you see with "weird" physiques are either on steroids or have trained their hole life to be like that. Basically, yes, the exercises shown in the video will make you stronger lol
@@gabrielmarinho8583 "look better" is a subjective matter of perspective. I personally don't like the bodybuilder aesthetic and don't care about getting "ripped" and lean. I just want to get larger and stronger like a historically accurate viking(not a Hollywood viking), and I don't mind having some healthy amount of fat as well. So strength, athleticism and endurance trump aesthetics for me.
Doing a 5x5 stronglifts program set my strength foundation with these moves plus barbell row. Hugely fundamental.
Finally, a video without a long story telling advice, just to the point. Thank you.
Thanks!
If I could give this video 10/5 stars, I would. This is what everyone should hear.
Love the comment...thanks!
I had a back spasm at work bending over to pick up a bottle of ketchup 😑 I was 24 at the time. . . Doctor gave me and Xray and muscle relaxers. I’ve started barbell training and can feel a difference. Just a little tightness but definitely an improvement.
Keep training.
That's great info
I've trained for hypertrophy for 1 year, and although I got good results, once I decided to focus on strength training and do these exercises you listed, I saw insane results and not only my strength increased dramatically, but I got a lot more muscular volume.
People underestimate strength training and at least for me it is what builds the most muscle!
Insightful comment.
Here is a really interesting (and long) series on hypertrophy: bodyrecomposition.com/training/muscular-tension-and-muscle-growth
The best bodybuilders were really strong.
Ultimately, the weight has to go up. You'll have to get stronger to get hypertrophy. As you get more advanced, you'll have to do more dedicated hypertrophy work. They help each other out.
Do you have a bodybuilder-like physique even if you are doing strength training?
Add chin ups and you will become super strong, your arms will become hard and veiny and it will work out the lats and abs too so definitely do it
We agree - this is generally oriented towards beginners, so we add chin-ups or rows or lat pull downs very early in the program (but for a typical beginner the 4 main lifts, with the isometric work from the deadlift, is enough).
You could not make this more simple and easy. Hard to digest for few people out there but you don't need to know an encyclopaedia of exercises. Great talk!
Thanks!
Focus on compound lifts and you will get jacked. I usually do full body 3x/week performing:
- Squats
- Leg Curls
- Bench Press
- OHP
- Pull Ups
- Rows
These exercises have been a staple for athletes and fitness enthusiasts alike for a long time and for good reason, they are effective.
I love this video advice 100%!
I bought a bench and barbell with weights to put in my home office and am getting stronger after 5 weeks sticking 90% with compound exercises. I love this advice as my routine is super simple...bench, squats & deadlifts. No wasting time, keeping each rep with a certain amount of stress to the muscles, and simply want the absolute best time management and bang for my buck during my 20 minute workouts. At 61 and in good lean strong shape (someone recently told me I look like a teenager), I just want to maintain a fair amount of muscle & strength and "the big three" continually will do the job for me.
I also believe that the absolute best workout plan for ANYONE is a plan that they can stick with for years. The big three is a plan that anyone can do since it maximizes strength and anyone can complete them in a fairly quick time window. It's an in and out type of workout for those who simply want to maintain a fair amount of strength and health without having to put in a lot of time at the gym.
Compound exercises are genuinely a game changer and if the majority of people in the gym spent 90% of their workout time with the big 3 exercises, not only would they reach their goals MUCH FASTER, but their strength would skyrocket MUCH FASTER as well. And like you said, most simply avoid these compound exercises simply because they are much harder to do...I was once one of those people but not any more now that I understand how much superior compound exercises are for overall strength.
Again, great video and I watch it every once in a while to stay the course!👍
Thanks for watching and for the kind comment! Good luck!
The fitness world is full of experts, 1 gym loves this exercise the other criticises and mocks it
Press ups pull ups sit ups and run?
For some people, probably, eventually (especially military)
My primary exercises are deadlifting, squats, bench press, and presses, I’ll also add in rows and pull ups just for the biceps and back, I’m a wrestler/also does boxing btw so a training split just doesn’t work with how I practice, since we also do explosive exercises, simple but effective exercises are key 3 times a week
sounds good
Throw in dips and chin ups and it’s complete.
Yeah, how about we don't ignore muscle groups 😹
Literally me.
PPL Split
Push: overhead press, benchpress, dips
Pull: Chin ups and rows
Legs: deadlifts and squats
Followed by 1 rest day.
Repeat
I quit doing all the machines and isolation exercises on a bro split hitting everything once a week and switched to just compound exercise free weights and pull-ups and dips..upper body ,lower ,upper ,lower ,rest ,upper ,lower. Slightly less intensity per workout but more volume. I got crazy results. Didn’t even do arms day and my arms looked better than ever. Great video. Do the simple stuff and cut the shit.
Love it
I just discovered your channel. Straightfoward, simple and clear of unecessary blahblah. Keep it up, Sir!
Nikolaos Charalampidis Thanks so much for the kind words! Be sure to subscribe and turn on notifications if you want updates on our future vids! 💪
I do squat first, deads 2nd and then bench and overhead in either order but whichever of the two is performed first is strength work and the last one is volume, I then switch the last two around the following workout.
Perfect - sounds like a good workout
Agreed. With the addition of bent over rows/pendlay rows, or some form of it.
Deadlift
Squat
Bench Press
Shoulder Press
Pendlay Rows
💪🏼😎-all you really need.
Great video production quality has gotten really good your hard work is paying off. How did y’all go back in time and get a young Sam Eliot to demonstrate the lifts?
Perhaps my most favorite tip on lifting weights I've ran into in years! Keep it simple. WILL DO!
Thanks for watching & commenting!
Great video guys. I think we over complicate everything in our lives. Lifting is NOT complicated all you need is basic compound lifts to build muscle.
Thanks!
The serious six, i feel chin ups and rows complete everything. But you're right I'm glad to get away hard and complicated.
We add an upper body pulling very early (sometimes right away), so we agree with you. For a true untrained novice, these 4 start them right (and then they add row, lat pull down, chin up, etc.)
Don’t forget dips, this is a underrated exercise. It exercises more muscle than the bench press! Caveat: not advisable if you have shoulder injury! If used with good form, this exercise is super productive for upper body strength and muscle mass!
My routine is 3sets 5 reps for press, bench, squat and for the deadlift Im using heavier weight 1 set of 5 reps. Im over 50 so I do this twice a week. I've been doing this for decades it simple easy and I'm out of the gym in 30 minutes.
Sounds awesome! Keep it up.
Best workout video I've seen here on YT, thank you!
Best comment I've seen on YT, haha, thank you for watching & commenting.
I'm currently doing Squats, Pull ups, Dips one day and Deadlifts, Cable rows, Incline Bench Press one day with a day off between each.
Here's a hard and complicated one but if you can learn it with good form can be extremely effective which is the snatch and power clean and jerk
I recommend learning these if you want to have good mobility while having great strength
Dude that was awesome thank you so much this was very well explained and very easy to understand!!😁💪🏾🤝💯
Well thanks for watching & taking the time to comment!!!!
Honorable mention.. Barbell high pulls off the ground and Barbell rows
I would add atleast pull ups to this.
And preferably also pendlay rows.
You already tax the frontdelt, triceps and upperchest alot on benching and the core on squatting and deadlifting. So why add the overhead press but not a weighted pull up or bent over row?
These 4 excersises lack alot of backwork imo and will create big imbalances....
I agree with your point. Pull ups and rows are underutilized tools in strength based sports. However, these exercises are fantastic to target those muscle groups that don't get enough love from the big 3+ the Press
Also clean and jerk
Who is this video for though? Consider the audience.
He also said 90% of exercises meaning the other 10% can be whatever you want to focus on. If it's biceps or chest or back, then fill your boots.
@@eminem52440 so you say your back training should be less than 10%??
Goodluck with your shoulder and posture issues mate.
@@Biolo-G_KJ most people don't ever go to the gym and their posture is just fine.
I like Back and Bi on Monday, Legs Tuesday, Chest and Triceps Wednesday, Shoulders and Abs, Thursday.
That's fine, keep doing it. That's a bit more of a bodybuilding split (which, again, is fine).
No love for Bent over rows :_(
We love Barbell Rows and videos are in the pipeline for them! :-) But they are definitely one full step below squat, deadlift, press, and bench press
@@mattreynolds8521 What about the Weighted Chin/Pull Ups?
@@thinhddoan Weighted Chins over Rows 24/7/365, but I only use them as an accessory lift now. Fantastic lift and you will grow a back more symmetrical doing that than lat pull downs and rows.
@@thinhddoan We program these as well--a lot. Some people can't do them, to lots of people who can row can't necessarily do these. That being said, this is really about emphasizing the main lifts--not "majoring in the minors" so to speak.
My big 4 primary lifts are the same: Squat, Bench Press, Deadlift, and The Press. My secondary ones are: Barbell Rows, Weighted Pull Ups, Barbell Calf Raise, and Barbell Curl. Everything else are tertiary exercises.
Simple. Hard. Effective. That's what she used to call me
You'll get her back mate
😂😂😂👍👍👍
Thanks for sharing I am learning so much here, 63 year old novice.
Glad to hear it, and thanks for watching & commenting!
Man, just pure basic advise
Awesome
Thanks
Thanks for the video. I confess I fell into making my workouts complicated due to overthinking and not being patient enough with getting results. I'm definitely going to stick with these four and probably throw in some pull ups when I'm in better shape.
Yep. Once you get more advanced, you add in complication. But start off simple.
Just stumbled into this NO BS fitness channel. Thanks!
Thank you!
Thank you for this info. You explained this very well. I'm a senior and I do a little resistance. But I want to do more. Got it now🥰
Awesome - good luck!
I compete in weightlifting, strongman, and occasionally powerlifting. Either everything, or nothing is an assistance movement.
Justin_Morgan Lifting&Nutrition whut?
Barbell Logic snatch, C&J, Press, Squat, DL, and all the Strongman movements. They are all either assistance movements to each other, or they are all sport specific depending on how you look at it.
Barbell Logic snatch, C&J, Press, Squat, DL, and all the Strongman movements. They are all either assistance movements to each other, or they are all sport specific depending on how you look at it.
We've described what our goals are in our videos about Why Strength, the first 5 barbell logic podcasts, etc. According to our goals, anything that isn't Squat, Press, Bench press, or deadlift is ancillary!
If you are doing something else, like strongman, then the paradigm for training does change.
I'd like to add two other suggestions, any variation or rowes (I prefer cabel) and Lunges for mobility
FINALLY
Someone who's straightforward
Thank ya
Was very strong in high school and strong
7 years ago
I’m not 23 ,fat and weak and hoping to get my confidence back in strength as a man
Start now! Get after it. The habit is the most important thing. You might want to find someone who can support you and do it with you.
Good luck!
I've only watched this same video 5 or 6 times.... "QUIT JUDGING MEEEEEE"
The best simple infrormative video i was looking for my beginners workout thanks
thanks!
Yooo, the 1st 30sec made me subscribe. This guy know what he’s talking about lol.
Agree completely. But you forgot The Pull-up.
The program I ended up writing for myself is
squat, bent row, bench press, and glute ham raises on day one
Deadlift, chinup, press, and some extra shoulder work for side delts on day 2
The I repeat day one with front squats at the end instead of ghrs
And on the 4th day of the week I repeat day 2 with just romanian deadlifts cause going heavy 2 days a week on deads from the floor was getting to me and making me stall out, that's also why I added the extra glute ham raises on day 1 to strengthen my postierior chain.
this is the man, cut all the bs online, listen to him
This is true
Dude thanks bro this was so educational!!
Thanks for commenting!
I would replace bench press with weighted dips, respectfully. GREAT CONTENT BROTHER!!😊
A great exercise!
@@BarbellLogic thank you
That's so true. Shouldn't we also add weighted pull ups and some type of row to balance the pushing exercises?
Yes. The only reason we don't in this program is that for a TRUE BEGINNER the isometric work from the deadlift is enough. WE do, however, regularly add something like this - sometimes right away.
The best advice ever and competitor true.
Yaaaaaasssssss!!!!!!!
The result is amazing
truth
Those are the only four that I do, and I’ve gone up 100 pounds in almost all those lifts over the last year
Awesome, keep it up!
Although it's correct for people like me with a preexisting back injury I had to do tire flips which is like doing bench press squats and deadlift I believe all at once
It's certainly a good movement.
Compound exercises for the win
Heck yeah
I do only these exercises for lifting.... along with chin ups, parallel bar dips and push ups for free hand exercises....
Sounds good!
squats, pull ups, push ups, sit ups and cardio. Increased my stamina on missionary lol!
SUPER INFORMATIVE CHANNEL!!!!!🌟
thanks!
Great advice I would suggest adding a pulling exercise such as rows or chin ups or pull ups
We usually do early on, but for a true beginner, it's not needed (again, only at first).
Great video, I learned a lot. I have 2 questions. 1. Which of the four exercises works the biceps? 2. Should different types of bench presses and squats be performed?
So, none of these work the biceps to a great deal. This is why we tend to add chin-ups or rows as a light pull day once the deadlift slows down (plus, eventually, we add biceps curls in to add even more bicep stress).
Yes, eventually, but not at first. Get your form down for the low bar squat & touch-and-go bench press. We program supplemental lifts (variations on the main lift) and accessory lifts (non-variations but things like rows, chins ups, pull ups, dips, etc.).
For squats, we love lots of variations, but box squats, tempo, pin, paused, banded, chained (I'm sure I'm missing some).
For bench, we love paused, close grip, tempo, spoto, pin, banded, chains.
Here's a video link to some of our favorite bench press variations: th-cam.com/video/Y2aJUGe_b-I/w-d-xo.html
I think the main issue we're addressing here is that people jump to overly complicated right away. Get good and strong on the main lifts for a bit, and then complication will come.
@@BarbellLogic thank you for the great info.
Thank you! I've been saying it forever.
Love the editing of this video
Thanks!
I may be the single one but i watch this everyday to help my friend stand up for him when he gets bullied
Nicely done! 😊
With all due respect did she have to be so fine lol
Love that these are all exercises I can't do at home, but I'll remember them.
Thanks? Try to get some equipment for a home gym (if you can). If you can't, that's okay. You can use what you have at home and do the best you can.
@@BarbellLogic Yeah, I meant that as a compliment but as you can see I'm not good with these 😅
But yeah, once I am able to use proper equipment I'll remember what you said here. So thank you for these tips!
Everyone should watch this video. 👌🏼
Thank ya much
Hay Matt excellent video thanks 🏋️
Woah! Is that Brett McKay's trailer? Cool!
My goals is strength and size I created my own full body plan hopefully someone experienced on here can tell me if its optimal? Monday strength focus: squat 5x5, deadlift 5x5, bench press 5x5, overhead press 5x5, Pull ups 4x10, Farmers walk. Wednesday hypertrophy focus: Squat 4x10, bentover row 5x5, bench press 4x10, overhead press 4x10, chin ups 4x10, Dips 4x10, Friday Strength focus: squat 5x5, deadlift 5x5, bench press 5x5, overhead press 5x5, pull ups 4x10, Farmers walk. And then next week alternate it other way round on Monday hypertrophy focus, strength Wednesday, hypertrophy Friday? Also as you can see every thing is strictly compound exercises the important lifts stick to the basics I find it easier but still challenge myself for the gains. Maybe I could add couple of isolations as I progress? Anyway let me know what you think hopefully this works providing my sleep and diet is right. If this is too much can someone please fix it for me I want to be able to do all these exercises in a week so please can someone fix it for me but at same time where I can do all the exercises in a week. I'm suffering with covid I'm going back gym monday last thing I want to do is to go back gym feeling lost I want gains I dont train my ass for nothing. Someone please help me I'd really appreciate it. Thanks.
As you'll progress, you'll need more accessory lifts regardless of goals. Compound lifts are still valuable to hypertrophy.
Can do these in circuits or supersets to save some time, but doing things focused on traps, triceps, biceps, pecs, etc. are totally fine.
Eventually, you might want to go to a legs, push, pull split, but don't go there too fast (don't play all your cards at once). Add more accessory lifts, keep driving the weight up, and keep eating plenty of food.
Thank you man
Thanks for watching & commenting
Perfect. Effective.
i would change the bench or the press with a pull exercise (like pull ups or rows)
We add one of these early on, sometimes right away, depending on lifter's experience and goals. That being said, for a true beginner (this isn't an advanced program) we'd say this is enough.
I recently heard of this chinese olympic lifter champion Lu Xiao Jun, he doesn´t recommend doing bench press as it restricts shoulder mobility. Personally i´m more confortable in lifts where i´m standing, and then add accesories such as dips, chin ups, machines
That sounds like a good program. We like the bench press, but it's not absolutely necessary, especially if you're doing everything you say you are.
I bet you bench 115
fantastic explanation
squats
deadlift
benchpress
rpress
Im a pretty thin dude in general and I'm not that strong either...hope this helps me😀 amazing video by the way😌
Consistency over time = strength. Go forth and get strong
@@BarbellLogic thanks for the advice..💛
@@glubglubglub732 You are welcome.
I dont have a bench or bar stand so im gonna be doing this old school, heave ho from top to bottom m
Nice. Do you have a spotter? That could help with the bench press. If not, you might not do bench press or use dumbbells.
@@BarbellLogic unfortunately not. I work out on the mornings after work, I learned that the hard way after watching this vid, the squats did a hell of a number on my legs and there was a few times I couldn't get back up but I managed 😭
Wouldn't you want to add rows as a 5th so that you have one more pulling exercise?
I do all those 3 days a week along with rows
Noice. Yep, adding rows or chins early is just fine.
great video bro .. simple and effective
thanks
Gotta have some chin ups and rows in there eventually as well, also direct arm work . I feel like direct ab work is a good idea and not for looks but for a strong ( core ) as they say. I like the ab wheel or just roll outs with the barbell .
We add an upper body pull early on, maybe right away depending on the lifter's goals & experience, For a true beginner, the isometric work of the deadlift is enough (for a bit). This is a beginner program, not the program to rule all programs.
Barbell Logic I am curious of your thoughts on 5x5 instead of 3x5 , similar to a Stronglifts type of program.
@@chrischairamonte1064 If 3x5 works, why do 5x5 - you'll have to do more as you become more advanced (minimum effective dose). PLUS, 5x5 will stop sooner than 3x5, so you'll end up lifting more weight as the end of the simple, novice, linear progression.
ME STRONG NOW!
Would love to know your opinion regarding the dumbbell versus the barbell versions of these 4 core exercises. Often the barbell rack is easier to access (less crowded) at the gym.
We prefer barbell over dumbbell because more weight can be done more easily. Dumbbells at extremely heavy weights are a little awkward. That being said, we're not anti-dumbbell, we just think the barbell lifts should serve as your primary lifts for most people.
Love it. Keep it simple
Great advice, thanks!
For someone like me who is in their 50's and has never done any of these but has lifted in the past, how you suggest starting these 4?
All 4, 3 times a week? a split?
4-day split, upper lower would work
Lower
Squat 3x5
Deadlift 1x5
Upper
Press 3x5
Bench 3x5
Chin-Ups 3xAMRAP
@@BarbellLogic Perfect! Appreciate the response!
I need some help!!!! I don’t have any strength program but now that I want to hit a 405 squat by the end of this year I don’t know how to go about things, I weigh 150 and I’m currently squatting 315 for 5 maybe 6 or 7 on a good day. But the thing is I recently started hitting 315 and it’s all new to me I’ve always been stuck around 285 or 290 and 315 was my max (I wasn’t a consistent lifter) but now that I’ve taken lifting more serious about a week ago I said F it ima do a 315 after doing a 285 for 3, and to my surprise it wasn’t as hard as so I did maybe 3 sets for 1 then i just waited about 3 days to squat again. Same thing 285 for 3 reps then I jumped to 315 to see if I maxed out with those 3 reps and again i did it for about 3 reps easy, and I decided to jump to 345 and I got it so I figured I maxed, 2 days go by and I load the bar with 315 thinking no way I get more than 2 reps in a row and to my surprise AGAIN I got 5 reps and then from there I did another 5 and eventually got 3x5 plus a 330 and 345 I threw in that session (this was 2 days ago). Now at this point Im SUPER confused because I’ve never progressed this fast or touched this kind of weight EVER so today I really thought THIS IS IT ain’t no way in hell 315 feels light and AGAIN I did 3x3 and stopped even tho I definitely could of got way more reps but my back is torn up and bruised up from the bar and it’s painful to put the bar on my back now. So now I’m kind of at a point where I don’t know what to do should I keep repping 315 or should I move down again to 285 or 300 and do more reps to recover I don’t want to lose this progress!
The video was simple and hard as well!!!straight to the point💪😁
Squats
Deadlift
Military Press
Bench press
I’m 76 and work out with dumbbells at home. How would I apply these movements? Thanks…
Can do the following:
-dumbbell romanian deadlifts
-goblet squat
-dumbbell bench press
-dumbbell overhead press
Can add some other exercises:
-rolling dumbbell extensions
-DB curls
-lateral raises
-dumbbell shrugs
-DB rows
Any exercises with dumbbells for strength building?
You certainly can use them, and we tend do for hypertrophy/accessory work. It's harder to get as much weight in your hands with dumbbells as barbells for a variety of reasons.
What about other pulling movements, like rows and pull-ups?
We typically add an upper body pulling movement early on (maybe immediately) depending on the lifter's goals & experience.
For a true beginner, these 4 lifts provide enough stress to start.