The Benefit of Training with ONLY the Big 4 Lifts
ฝัง
- เผยแพร่เมื่อ 15 พ.ย. 2021
- In this QUAH Sal, Adam, & Justin answer the question “What are your thoughts on doing only the big 4 lifts with no other accessories?"
If you would like to get your own question answered, follow us on Instagram where we post QUAH requests weekly.
/ mindpumpmedia
November Promotion: MAPS Anywhere and the Fit Mom Bundle - Both 50% off! *Promo code “NOVEMBER50” at checkout*
www.mapsfitnessproducts.com/
MAPS Programs & More
mapsfitnessproducts.com
Mind Pump Merch
Mindpumpstore.com
MAPS Strong | MAPS Fitness Products - Mind Pump Media
www.mindpumpmedia.com/mfp-map...
Free resources & guides on building muscle, fat loss, improving mobility, & more:
www.mindpumpmedia.com/free-re...
Check out the full episode 1686 here:
Video - • 1686: Broscience That ...
“The Benefit of Training with ONLY the Big 4 Lifts"
LIKE this video if you learned something new!
COMMENT your thoughts on this topic.
SUBSCRIBE for more valuable fitness content
#MindPump
CONNECT WITH US:
INSTAGRAM: bit.ly/mindpumpmedia
TWITTER: bit.ly/2vN1qpE
FACEBOOK: bit.ly/2vq95cd
SHOP MIND PUMP:
bit.ly/2uvQY6b
PRIVATE FACEBOOK GROUP:
bit.ly/2vuntia
PODCAST:
iTUNES - apple.co/2vMEPcA
STITCHER - bit.ly/2hQSIAS - บันเทิง
I use the big 5 lifts ( deadlift, squat, bench, shoulder press, pull-up) as a full body workout. 3 days a week. I just rotate deadlift one day and squat one day but everything else I keep the same. I’ve seen the best results of my life. Been doing it for 3 months. I’ve never been this strong and seen my body respond this way. This workout routine is perfect for me. I plan on continuing to do it. It’s simple and sustainable.
It works good also in my case. Only difference is i added back barbell row and use 2 types of squats(back and front)
The same here, only I add the a back pull. I’ve never been so strong in my life and I gained this strength in 4 months.
It's probably the combined complexity and weight on the major muscle groups that get these lifts to shine. These moves work out the entire body like a burpee not just isolating one group.
For me its the big 7:
-Squat
-Deadlift
-Bench
-Overhead
-Dips
-Ben Dover Row
-Pull Up/Chin Up
What's the rep range you use? 5x5?
Compound movements are king period! Add farmers carrier and hiit sprints.
I would add pull-ups to that and it's perfect for minimalist training
add dips, farmers walk, chinups, pendlay rows, and lunges or bulgarian split squats and now we're talking
@@eddyecho i think we need to discuss 'minimal'.
@Daniel Ropierre holy crap tough crowd. i literally suggested 5 more exercises that are universally regarded as pretty fundamental and yall are acting like thats too much.
Yeah i would even replace bench press with some kind of rowing. Its all about the push/pull ratio.
I think the OP is correct about pull-ups because it is such a great movement for lat and bicep. Add deadlift, squat, bench press, clean and press and you have five that covers everything imho.
I have been doing the 6 big lifts: Bench, shoulder press, row, pullup, squat and deadlift 4-5 times a week for 2 years now. I have never felt this strong in my entire life. I started during the epidemic due to listening to your podcast. Thank you for your contents.
What range of reps an sets?
@@clintmalone7794 1x1
Same
Any muscle gained.
Have your calves grown?
I have a Deadlift day and a Squat day, and I just rotate them. Ever since i focused on primarily getting better at these key movements/lifts, I've just gotten so much stronger and bigger. It's incredible.
Workout A
Deadlift (Main Lift)
Overhead Press (Vertical Push)
Weighted Pull Ups (Vertical Pull)
Reverse Lunge (Unilateral Leg Work)
Weighted Push Ups (Finisher)
Workout B
Squats (Main Lift)
Bench Press ( Horizontal Push)
Bent Over Rows (Horizontal Pull)
Lateral Raises (Shoulder Accessory)
Curls (Cause curls are awesome)
I used to do something similar, although I kinda like your version more tbh. Gonna save it for later. Currently I do a modified PPL focused on the big lifts, 4-5 days a week
Its simple make u strong and if u ask me its idea for the average person that works…i add face pulls with a band on my days off the gym and some side laterals with bands and work out perfect
How many sets do you usually do per exercise? & amount of times a week? 2x-3x
It looks pretty good. If you just added some kind of hyper or reverse hyper and maybe some injury preventing exercises on one or 2 days for the shoulders and some foam rolling and cardio and some ab work it's freaking perfect. But the exercise selection is spot on. I'm screenshoting this even though I know it but sometimes I just don't think of it.
@@theparadisesnare
Man I just got back into lifting and I'm a heavy dude I'm like 250 lbs 5ft 7 fat as hell and I tried doing 10 neutral grip pull ups per workout with a long pause and I wanted to do it for a month straight. Hahaha NOPE! I managed to do it 2 days in a row and I had a dentist appointment and because I had my teeth done I didn't go to the gym because I bite my teeth a lot and I could damage them maybe and I felt so sore the next morning. Now I'll try again but I'll be doing 15 every other day and on days in between I'll be doing cardio and light lat pull downs to promote recovery. You think it's good? I just like asking people and talking about it because you can always learn something. I could literally talk for an hour just about lifting.
Overhead press and deadlift alone shall get you an impressive physique.
You still should have some sort of row or pull up/ pull down or chin ups for back as assistants lifts . Also it’s just no fun without some direct arm work so throw some curls in with any tricep extension or push down. So make it the big five or six lifts with some arm work and I feel like that might even be pretty close to what might be considered optimal for most gym goers
Agree 💯
I love a minimalist aproach to my work outs. I do jiu jitsu and long workouts just burn me out. These four lifts would imo not cover it though. I would defenitely add rows and probably pull ups as well. This however would make the work outs too long to my likings. So im either doing bodyweight stuff or kettlebells. I switch between the two after completing a program.
I like the carnivore diet and 4 compound lifts analogy.
Practically what I'm doing rn. You know I should be making videos about this
It’s a great analogy! I agree with branden
Terrible analogy, atrocious infact. And the addition of the claim that one requires fiber.. factually incorrect, you and he know little in regards to nutrition and research evidently.
@@charlotteh8174 someone's sad
@@charlotteh8174 couldn't agree more
these guys give us opinions with no data but feeling.
Strictly compound helped me discover my love for overhead press❤️
Me too
Me three…
Best gym talk show
I’ve basically doing this for the past 5 months as a noobie. Working on the movement and changing up the rep ranges. Getting ready to do Anabolic for the first time soon! Feels great too, and I’ve had really good results. 3 days a week with trigger session on T/Th
You're gonna be strong one day but you must stay with it. Thanks. Please report progress updates. Thanks
He’s spot on I can attest to this
Great job on the video thanks very interesting
Everyone should START here. I like what mark Rippetoe said. “You should work on your weaknesses, and if your a beginner you have two weaknesses: You’re too weak and your form sucks.”
Do this for a year or year and a half and maybe play a little sports here and there, casually, and it will set you up for a long time.
It’s like using a paint roller before you start using a small brush for the trim. Get the big easy gains first. Then chase the finer points when you have experience.
I recommend it to every beginner. Or anyone who is making shit progress.
Lol...he's a genius.
That's VERY close to what Starting Strength does with their Novice Linear Progression. 3 sets of 5 on everything except deadlifts which uses 1 set of 5. Alternating ABA and BAB type of scheduling, always squatting, alternating OHP and deadlift, alternating deadlift and cleans. Simple and effective. I followed their NLP for close to a year and made SIGNIFICANT progress. By no means is it all clean and perfect, but my squat is up to 315 and deadlift is at 345. I've hit the wall on my presses but I'm starting to make progress again with microloading. I thought it was goofy at first, but when you consider that one day you struggle with 135 but still complete it, add half a pound and still struggle, but complete it, and continue that pattern for a few weeks and no longer struggle at 135, something MUST be going right somewhere.
My theory is that if you build a little bit of everything into your programming, you'll be less prone to injury. That is one of the main reasons I train, second only to the fact that it feels good. That means working through a full range of motion on compounds and isolation movements with unilateral components, concentrics/eccentrics, iso, plyo, calisthenics, and breaking the sagittal plane when you can. And back it all up with good cardiovascular health and diet.
Wow I've been doing the big 4 + 1 or 2 exercises that I rotate per workout for the last 3 months, and literally few hours ago called an mma gym to sign up and was thinking to reduce the gym from 3 to 1 :)
I have been this person for most of my life and I only do the big four 5 x 5 and I’ve been to 315 three or four times in my life and I’m working on it again right now
Sweet Suicidal Tendencies hat! I used to have one of those when I was a kid.
A secret to success is just adding one more excersise, one excersise which will turn you into Superman with the combination of the other 4, that is weighted pull/chin ups, do these five 5x5 three times a week, eat well, drink tons of water, sleep a lot and i qualify you as a Superman in 6 months to 1 year without stopping this program, if you want to do more things like accessories or adjust your excersises go ahead but never leave those 5 big compound excersises, they are your bread and butter for peak strength and muscle gains 💪😎
I want to see Saul roll 🥋! Please post one session on IG or somewhere 🙏🏽
It's odd that I can see that their experience really comes from experience cause theres little bit of... not relying on the guidelines, but more understanding what will actually be put to use by US. Theres a great deal of effort put into making this adaptive to the average person and I enjoy it. They have realistic bodies and seem down to earth. Love it. Sharing your videos leaving a like and am now subscribed just because of the great quality and intent behind this video.
Excellent Information Video
I do only 2 workouts and I rotate it
Workout A :
- Dips
- Reverse Grip Lat Pulldown
- Deadlift
Workout B
- Shoulder Overhead Press
- Wide Grip Barbell Row
- Deadlift
SAL-ism "So here's the deal....."
"Studies show..."
< Cut off colleagues to answer first >
Lends itself
"Caaveeat"
Then Adam comes in “I’m gonna challenge that” lol
Squat, bench, row/clean, press and pull ups...been doing that for almost a decade now. But I also train jiujitsu 3x a week and work in heavy construction.
I'de say there are 6 big compounds. Squat, deads, pull ups, rows, bench and ohp. Those 6 types of exercises alone should be the fondation of all training. But if you lake time or motivation, those 6 exercises will be enough to keep you strong and fairly big.
This is basically how I’ve been training for the last 6 months or so after years of no or very inconsistent exercise I’ve thrown in power cleans and some bicep work inconsistently but basically just the big 4 using Juggernaut 2.0 as a rough template.
Im approaching my first round of strength goals (405 deadlift, 365 squat, 250 bench, 175ohp) and after that I’m planning to incorporate a lot more unilateral work, explosive work, and just diversity in general into my programming.
Considering following the MAPS progression from Anabolic to Aesthetic to Performance staring around the new year.
I do squats, deadlifts, overhead press, weighted dips and weighted pull ups along with accessory work with dumbells and core work.
Workout A: deadlift, overhead press (5 reps 4 reps 3 reps 2 reps and 1 rep or 2 reps)
Workout B: squat (same as deadlifts and ovp), dips and pull ups (3-4 sets of 5 reps)
I rotate them each week
Also u can add dips
I think my strength has increased dramatically doing accessory work as compared to doing the 4 big only. So 4 + accessory work.
I did this for 6 months on Starting Strength. I got strong fast, added 150 lbs on my squat (lol sounds ridiculous but it's true) 80 lbs on my bench and 175 lbs on my deadlift.
I noticed barely any muscle gains. It did help me with muscle gains later when I started working in the higher reps, so I had a massive growth spurt doing a more bodybuilding routine.
Starting strength mostly focus on learning the movements and muscle activation. It is very rare to gain a lot of mass doing this kind of low volume high intensity type of workout. But it is quite good to lay out a foundation for higher volume workout and just general strength
@@qweasd9153 yep yep! Completely agree.
I don't ever regret doing it, in fact I think everyone should do Starting Strength for at least 3 months.
It taught me a lot about myself and recovery. It teaches you how to train with proper intensity, knowing how volume affects strength gains, how to manipulate volume, when to deload, how to deload, why to deload lol.
I apply many of the principles of starting strength to my hypertrophy regime but in a much more tailored way to my particular response to training with much much higher volumes. I still do all the main lifts (except sub in Front Squats for Back Squats).
I definitely believe you about those strength gains. I go to a Starting Strength gym, almost a year and a half, and I'm still making gains every week (although some of those "gains" were me rebuilding after I got COVID and had to deload all my lifts).
Thank you!
Add row or power clean, pull-up or chins, done and done.
Sure if you have no interest in ever leaving the novice stage
You can build a whole program based on those. That's all I'm doing if I return to barbell I do kettlebells but I would seriously have those and add bodyweight stuff with kettlebells program it well and that's it if you don't want to bodybuild then that's your best bet.
I gave a thumbs up just for the Suicidal Tendencies cap \,,/
Yes you can only do those exercises. You can go fewer. You can do squats or deadlifts. You can do only deadlifts and bench. Or pull-ups and squats. When doing compound movements you’re muscles don’t work in isolation. Pressing works the back. Pulling works the chest. Trainers overcomplicate training because they are obsessed with it.
I do push pull legs because I like working out every day.
Chest dips and lateral raises
Pull-ups and tricep press
Sumo deads
Chest dips and lateral raises
Pull-ups and tricep press
High bar back squat
Rest or repeat
The only reason I squat is that it’s easier to recover from that deadlifts and the variety is nice. Both moves hit the quads, hamstrings and glutes. You could do only one or the other.
Triceps and shoulders need direct training if you’re trying improve the ascetics of those areas. Biceps don’t. Do calves on leg day if you want. It’s purely a vanity muscle.
Overhead pressing and bent rowing are great if you want to end up injured.
If all you did was deadlift or squat you’d be strong and look pretty dam good. Gym bros have body dysmorphia. Don’t idolize them.
😂 calves are vanity muscles? Maybe if you don’t walk. Especially if you don’t jump.
I think it's a good foundation. So it is a good starting pount.
If you don't have much time I would say Squat, Bench, Deadlift, OHP, Pullups, Dips, and Bent Over Rows should be the 7 movements you focus on.
Squat, OHP, deadlift
Thats all i do and all i need 😄
Squat bench and the power clean very good work out 🏋️
ive been doing only compound workouts within 4 months until now as a beginner, im 58kg 5'4 but i can now do deadlifts total of 50kg 4 sets 6 reps for the first time, I'm surprised that i can carry that much now.
Its really the big 5, gotta do pull ups/chin ups too
For what concerning myself, training every day, it's part of my, daily, routine. I use, only, complex movement, as, Squats, Hints, Bench presses, Bended Rows, Military Press and Stand Rows.
I don't always enjoy that clip but when I do I can find the full episode here 👈 or I can find other clips over here 👉 and I'll be sure to subscribe 👆
Since i diacovered kettlebells i feel like its literally changing my life. Heavy kettlebell 2 days and moderate weight kettlebell 2 days a week. 3 days rest.
When we are talking abou the big lifts are we including their variations as well? Let alone benchpress has so many variations like close grip, paused, incline, decline, floor -, spoto-, larsen-press etc.
I've had issue with tendons on several isolation exercises so I decided to move away from them for timebeing. Does only doing Major compound exercises sound like a good game plan? ie. Bench, Shoulder Press, Rows and Legs. TIA for your guidance.. Also, I am 2 seconds away from 50 and mostly lifting for strength and whatever hypertrophy comes from that mindset.
Very important,i still do them while i mainly do calestetics and work them into my ppl split,im not only lean im built big because of the big 4
I did the opposite for over a decade. No squats or dead lifts as my hind quarter was too big when I did when I was younger. Overhead press?!? nope not much of that and I'll incline/decline and hammer strength but rarely do normal bench press. Got to 6'0 240lbs (currently cut down 210-220lbs. I look good but I'd be much further had I did these the past 3 decades more often.
If I want to ask these type of questions where can I ask them at
Would it be okay if i did these 3x a week with push ups and ran the other days?
I've been looking into working out lately. I work out mostly during the week days at 6:30 in the morning. I got roughly 30 mins to an hour to finish.
Was hoping to get an answer on this. Would doing the big 4 (maybe bent over rows too) 3 days a week (monday, wednesday, friday) and doing isolation work on tuesday and thursday work?
Could pick a main movement and secondary for the day and get those done in 30ish mins/4 or 5 days a week. Squat, bench, deadlift, OHP, squat, rest, rest, start again where you left off.
Duuude I literally just starting doing these compound lifts for my jiu jitsu.
Adam, where did you get that T-shirt?
But how about isolation exercises for arms? Are the big compound lifts gonna get you big arms (biceps & triceps)? Of course, the barbell squat, bench press, deadlift & overhead press are awesome movements though as Sal was saying initially, it’s not 100% optimal.
My bicep got big only from dead lifting
I think simply focusing on these big 4 and getting rid of everything else is more than enough… I understand the idea of adding accessories but if you just focus all your might one of them per day or during the workout and go balls to the walls, you should be inherently too taxed to do anything else during that workout session. If you’re not then you need to increase intensity and or volume for that lift.
Eventually a heavier row like Barbell rows will help do being added in along with chin-ups
I do six compound lifts: squat, bench press on the floor, bent over rows, deadlift, standing rows and snatch to shoulders. I used to do standing press but I strained my shoulder, but I remember doing snatch on the Doug Hebburn course when I was young, which is something you do not see much of anymore except in weightlifters. I alternated the first 3 with the last 3, 3 times a week. But because I am 80 I thought my recovery would be slower and cut it down to twice a week. But a week ago I decided I would still do all these exercises, but just one a day as an experiment, 3 sets of 10-15 reps each day. Suits me so far.
That's the 5x5 program though... not that bad for a few months
Dead lift is the king. Leans me out every time.
Dude I literally do the basics twice a week and i ad pull ups and dips and curls calfs and abs
Imagine how much energy you'd have if that's all you did omg 💥 then one cheeky day of full body work.
Pullups. Deadlift. Squat. Ohp. Bench. Face pull, calf raise
Most of the time i do the big 5 its the best way to train if you’re not consistent
what would you add in terms of accesory work to the big 4?
All right, guys.
I would like to start gyming. I am twenty-eight kilometers from the nearest gym.
I have a barbell; I would like to get the most out of working out three times a week.
Does anyone have any suggestions?
Or a TH-cam channel recomendation?
Just subscribed like the channel
Squat, deadlift, barbell rows, + pull ups
Squat, bench, overhead press + dips
All I did for the first two years of training
You did 5x5 SL
Did you gain muscle?
I start each workout with one of those movements, then finish that muscle group with 2-3 additional movements, maybe sneak arms in.
Six days on, one off to wash my gym clothes.
TRY STEEP INCLINES, PULLUPS, DEADS, LEG RAISES, AND SQUATS TO GET A BETTER BALANCE.
I have been doing the big 10 and I am the chaddest chad of chads.
- Neck flexion
- Neck Extension
- Neck harness
- Floor press
- Pike push up
- Front raise
- Chin up
- Dips
- Incline push up
- Plank
- Right hand holding something with strenght and rapidly moving it in front of my computer watching videos.
How many sets should you do of each exercise of the Big 4
I feel like those big 4 are seriously lacking in a pulling movement. Yes, deadlift is a tremendous exercise but I just feel like you’ll develop a weakness in the upper back with this. You’ll progress on deadlift until your back starts rounding and that’ll be your sticking point (also risk injury). Also you’d surely need to Chuck a hamstring exercise in there or at least do a few hammy curls. The big 4+ hamstring curls and pull up/bent over row would be pretty fucking good to be fair and hard to beat
how do you know if youve never tried it?
Would this be the ideal beginner workout
Not keeping it simple, efficient and cheap is the best way to prevent someone from getting started.
Yup
I have had a lot of success on Jim Wendler's 5/3/1
You’re not doing one single exercise(horizontal /vertical pull) where your lats are the primary.
Focusing on these:
Squat
Deadlift
Overhead Press
Bent Over Row
Bench
Accessories
- 1 Min Plank × 4 Between Exercises
- 100 Captains Chair After
- 5 Reps Dips After
- 5 Reps Pullups After
M - Smith 3x12 70% 1RM
W - Dumb 4x8 80% 1RM
F - Bar 5x4 90% 1RM
Just started 3 weeks ago after 3 months of cardio fat loss.
Already feels wonderful.
Why shoulder press and not a pulldown.. I feel like just swapping shoulder press for underhand lat pulldown then it would be sufficient. But without that swap I feel major muscles are lacking
Add rows and pull-ups and you are doing even better.
Tl:Dr
Great for the short term 6 months are so.
Good not optimal.
Lateral and torsion. Ur using a long heavy weight u have to keep flat amd not twisting so...
So what are the big four
Squat, pull-up, dip, deadlift, press.
Bro the formula to getting in shape is easy. Follow the jail routine. We had weights but only used them some times. Most dudes used Callies to get jacked. I was in there with people we didn't have proteinsl shakes pre work out or nothing from out here.
We ate oatmeal, peanut butter and jelly sandwiches, rice, Mackerel, tuna, Chilli meals and chicken breast or summer sausage. We slept around 12 or 1-4 or 3.
Wake up- work out 7 to 10 or 11
500 push up and pulls.
After afternoon lock down or sleep
We go out 500 push ups dips and pull-ups each
We lock down again until 5pm
Come out
Do another 500 push ups pulls and dips or sqauts everyday until 9 then eat a hefty meal and sleep.
The push ups were never the same the were always done 5o targets different parts of the upper body.
So the push-ups we did in the morning are different from the pushups we do later in the evening ot afternoon.
Same with pull-ups
When you become used to the count you increase the numbers of reps
So instead of 500 do 700.
Everyday with only two days off.
These dudes i was with in there I wish i could find men this determined and dedicated to working out. The way they push each other and hold each other accountable is unlike anything i seen before. I looked the best i have ever looked in my life back then. Trying get back on it now at 34 not as easy.
The push ups and pulls and dips only kept us in a mode where you could still throw a punch or move like a boxer. Where as all these guys on weights cant move because their too tight. Because we have work and all that there's no way we could dedicate all this time to exercise like inmates but trust me do what they do and you'll see things change. Dips pull ups different variations of pushups and Tyson sqauts everyday. Every set of pushup done in sets of 100 each or 80. Hanging leg raises on the pull up bar and sits up are also essential. In jail you see almost all the men have some kind of muscular physique. Not the same as going to the gym where only a small amount of the men working out are ripped or jacked. I think it's because that survival mode always but outside is just as dangerous as jail. It's just out here we have more distractions. So working out is not easy. I was only 18 and the smallest guy in the room but I could like 110 pound dumbbells on shoulder military press. Although I'm bigger now i cant lift the same weight i did before. So i was actually stronger when i was around 160. Now im 200.
Dude, you make excellent points & even the gentlemen in the video have done a video about how prisoners get so big. I’ve realized with time that weights aren’t everything. There are guys that just do calisthenics/bodyweight and still build impressive physiques. Wes Watson mentions the very same things you wrote in your comment. Peanut butter (awesome protein & fat source), tuna, bread, oatmeal, rice etc. are sufficient for building muscle and the 3 main bodyweight exercises that never let me down are push-ups, pull-ups and dips. The only reason why I go to the gym nowadays is because I don’t have a pull-up bar at home and tbh it does feel good to interact and learn from other people. Weights are good but not always necessary. Obviously everyone is different so to each their own. And another huge advantage that most prisoners have is sleep. Sleep = recovery and recovery = muscle growth 💪💪
Let's be honest, really no one is just only doing these 4 exercises. But if your workouts are based around these 4 lifts being a bulk then you're not going to not be strong at the end of the day. The average Joe just wants to look good naked and be kinda strong
i would go :
day 1 : 5x squats, 5x bench ,5x bent over rows ,5x barbel curls
day 2 : 5x deadlifts ,5x overhead press ,5x weighted chin ups ,5x tricep dips
day 3 : 5x RDL ,5x incline bench , 5x dumbel rows , 5x close grip bench
That's a great program
I do squat, deadlift, incline bench, and chest support row, 2-3 times a week, I feel strong asf.
I think you have to add a row or pull-up to this and call it the Big 5. Those 4 don't really hit the biceps or lats very well. A lot of legs, delt, chest, and, tricep work.
And that's basically the "late novice" phase of Starting Strength.
Deadlifts hit lats pretty good
I think a row is more important in a big 4 than a overhead press.
Which type of row?
@@MrGlostuber I would say a chest supported row since deadlift hit's the erector spinae and lower back well enough.
I do the big 1, I sit down on the couch watching it's always sunny and eat Doritos.
I did the big 4 5 *5, on bench days when finished i did dumbell floor press and on ohp days i did 3 sets of 12 dumbell curls and i got big, strong and sexy. lol
Big four lifts are good choice overall. However, these do nothing for upper body pulling muscles. I would add weighted/bodyweight pull ups or chin ups. Or rows if chins are not possible. Secondly, I would replace bench with weighted dips as they are better for chest, don't take away shoulders mobility, and have better carryover in real life and sports environment (more functional).
Deadlift absolutely does
@@ExpiditionWild deadlift primarily is a lower body lift, but heavily trains the erectors and traps also. Lats are also engaged. But all back muscles are trained in isometric manner and are not actively contracted and stretched.
Actual contraction and stretch occurs in leg muscles like glutes, hamstrings, quads, to varying degrees depending upon deadlift variation.
But yes deadlift provides a powerful overall training stimulus for back and all legs muscles.
The deadlift is an incredible exercise when done with the right form. Problem is, most people have crappy form. One wrong time and you could be hurt permanently. Not worth it at all for me personally. Works the whole entire posterior chain. Like I said an incredible exercise, but be careful. Also for us guys in our 40’s be careful with the barbell bench press. Pec tears seem to be pretty common. #KEEPPUSHING
Trap bar deadlift solves most issues of the deadlift.
this is such BS, people get hurt because they overload and then they complain. The deadlift is perfectly safe when you know your limitations.
@@Cenot4ph actually 💯 accurate. You’re BS.
People like to over complicate everything nowadays,if you only trained once a week with bench,military press,squats, deadlifts and chinups you would still look better than 99% of the dudes,I think all these joint injuries we see nowadays are especially because people don't take a single fcking off day,when to is the body supposed to heal your body if you hammer it day in day out?😅
Replace bench press with pull ups. Do animal flow movements twice a week, curls, and go hiking.
I’ve been doing just compound lifts and been on carnivore, im strong as hell
What about rows… need 5 not 4